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How To Stop Lower Back Pain While Sleeping

When Is Middle Back Pain While Sleeping Serious

Back Pain While Sleeping? {Do This)

Most cases of middle back pain while sleeping are not serious. It is certainly disruptive, annoying, and even upsetting, but the underlying causes do not pose an immediate health risk. The symptoms can be safely treated with more conservative remedies.

However, as mentioned earlier, some middle back pain causes are more serious than others. If your middle back pain is accompanied by numbness and/or tingling, there may be underlying nerve damage. This can be caused by multiple conditions, some potentially dangerous, so its important to visit your doctor as soon as possible.

Further, any middle back pain that occurs with loss of feeling in your limbs or loss of bowel control is an emergency condition. Contact your doctor immediately if this occurs.

In addition, if youve tried some basic at-home remedies and your symptoms are still so severe that you cant sleep well, make an appointment with your doctor as soon as you can. Without proper rest, your body and mind will quickly become exhausted. Any and all medical issues that prevent you from sleeping properly should be taken care of as quickly as possible.

Add A Few Pillows For An Easy Fix

Another easy and customizable way to improve your sleeping situation is to use pillows for additional support while sleeping.

For back sleepers, place a pillow under your knees to bring your body back into natural alignment. If you sleep in the fetal position, WikiHow suggests using a pillow in between your knees to relieve lower back pain. Their illustration of this is below. Side sleepers should also make sure to alternate sides during the night.

What To Do If Youre Waking Up With Back Pain

Back pain is a common complaint for adults. About 80 percent of adults will experience lower back pain at some point in their life. More than a quarter of adults report experiencing low back pain within the last three months. Low back pain is the most common cause of job-related disability and a major contributor to missed workdays.

If youre waking up with back pain, chances are youre not getting the restorative sleep you need at night. Common causes of back pain include getting into an accident and lifting something heavy. Sometimes back pain can develop over time with age. A sedentary lifestyle can lead to low back pain, especially if you have a burst of activity your body isnt prepared for.

Most low back pain is short-term, lasting just a few days to a few weeks. Often, it resolves on its own or with a treatment of the underlying cause. However, chronic back pain persists for 12 weeks or longer. Sometimes, a medical or surgical procedure can relieve the pain, but sometimes, pain persists despite treatment.

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Using A Pillow To Sleep Comfortably

Pillows arent just for stomach sleepers they can help prevent back pain no matter how you sleep. Using pillows for support can keep your spine in alignment and maintain its natural curve.If you sleep on your back, place a pillow under your knees. If you sleep on your side, place a pillow between your knees or use a full body pillow to prevent yourself from rolling over onto your stomach at night.

How Can I Make My Back Stop Hurting In Bed

Why does my back hurt when I wake up?

There are a few things you can do to help treat your back pain in bed.

First, you can consult with a physician.

They may use high-end procedures like X-rays, MRIs, CT scans, or EMGs to determine why youre experiencing back pain in bed.

However, not all back pain merits seeing a doctor.

Generally, youll want to make an appointment with your physician only if your back pain.

  • Feels especially severe or radiates to other parts of your body.
  • It quickly gets worse over time.
  • It started with a specific injury.
  • Is showing signs of infection like fever or swelling.
  • It may be causing weakness, numbness, or tingling in your lower body.

If that doesnt sound like you, though, there are a few things you can do at home to help treat your back pain.

Also Check: What Can Be Causing My Lower Back Pain

The Cause Of Back Pain While Sleeping

Your sleep-induced back pain is likely caused by a misalignment of your spine. Most of us dont have perfect posture and our activities throughout the day can begin to tighten muscles in our backs that result in pain while we sleep.

For example, sitting all day can cause the muscles in the hips to tighten, leading to an over-curvature of the spine around the lower back. Or slouching might cause the muscles in the shoulders to tighten, resulting in pain in the upper back.

Certain sleeping positions can exacerbate this tightness. The fetal position that many of us find most comfortable tends to introduce more curvature to the spine and too much straightness to the legs.

Sleeping on the back can cause the lower back to arch. Sleeping on the stomach can push the hips back, leading again to curvature of the lower back. All of this stress on the spine and surrounding muscles can lead to tightness and pain upon waking up or even during the night.

Sleep On The Front Of Your Body

Many doctors don’t recommend sleeping on the front of your body. But if you feel comfortable in this position, many of them will suggest you put a small pillow under your stomach and hips. This can improve the alignment of your spine. If you have degenerative disc disease or a herniated disc, sleeping on the front of your body with a pillow could be a great option.

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What Is Spinal Decompression

Many people suffer from bad backs because of the wrong posture and this can be really painful. For instance, poor spinal posture can cause breathing problems, circulation problems, and incredible back pain. So, this is where spinal decompression comes in.

The whole process is meant to stretch out the spine and thus, it minimizes the pressure on the lower back specifically. By changing the position of the spine, the process also takes the pressure of the spinal discs. The discs are like small cushions between the spine bones and if injured, they can cause serious health problems in the future.

Choose Sleep Positions That Support Pain Relief

FIX HIP & BACK PAIN WHILE SLEEPING

How you sleep plays an important role in managing back pain, as certain positions place more strain on the back than others. Generally, back sleeping and supported side sleeping are regarded as most ergonomic, while stomach sleeping tends to be most associated with pain. Whichever position you prefer, here are tips for staying comfortable.

Side Sleepers

Side sleeping is the most common position, especially among women. While it can place some strain on the body, ensuring your hips and shoulders are supported can make it comfortable.

Ideally, side sleepers should bend both knees in slightly and place a small pillow between their legs to prevent hips from twisting and placing stress on the back. If your legs are too straight, this can exaggerate the curve of your lower back, but if your legs are drawn in too tightly, your back may round and both can cause pain. Getting the best mattress for side sleepers is also important to consider for comfort and support.

Your neck pillow should be the right height to keep your neck and spine straight and even, generally higher than pillows needed for back sleepers. Your chin shouldnt be drawn in to your chest or leaned too far back. Think natural standing position.

Conditions that may see more relief from proper side sleeping include osteoarthritis, spinal stenosis and foraminal herniated disc, as the position can reduce pressure on spinal joints.

Back Sleepers

Stomach Sleepers

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Bonus Proper Way To Get Out Of Bed To Reduce Lower Back Pain

Now, whether you sleep on your side or sleep on you back, when youre getting out of bed, the proper way to get out of bed to reduce the stress or strain on your lower back is to roll to your side, drop your feet and legs off the table, and then sit yourself up sideways.

Thats the proper way to get out of bed. I hope this has been helpful.

What About Sleeping Position

For sleep positions, side sleepers often benefit from softer mattresses. This sleeping position can cause poor spinal alignment, and a bed that conforms closely will cushion the shoulders and hips in order to align the back more evenly. Back and stomach sleepers may need more support to prevent their bodies from sinking too deeply. As a result, many people who use these positions prefer mid-level to firm feels.

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It Could Be Your Sorry Old Pillows Fault

If your pillow is too thin or soft, your back will bend downward at an awkward angle. Conversely, if its too thick, your spine might bend unnaturally upward. Both situations can cause pain.

If your head is supported at the correct level, the muscles in your neck and back will be able to to completely relax. Pressure on your discs and muscles will be diminished and, as a result, your back pain reduced.

Most of us westerners are acclimated to traditional soft pillows containing down or polyester fibers. Traditional soft pillows will collapse under pressure and can not support your head consistently throughout the night. In fact, many find themselves using two pillows or folding their pillow in half in an attempt to support their head at the proper level. Fiddling with pillows in the middle of the night is not conducive to good sleep!

We are huge fans of buckwheat pillows due to their adjustable and malleable nature. The buckwheat hull fill is really uniqueit will perfectly conform to the space between your head and the mattress eliminating potentially pain-causing pressure points in your neck and back. Most buckwheat pillows are adjustable you can add or remove fill to dial in the loft so that your spine is straight rather than bent upwards or downwards.

Your old pillow is probably pretty gross anyway! Toss it out and treat yourself to a new one.

The Ideal Sleep Position: On Your Back

Pin on Say Good Bye To Back Pain

The best position to avoid back pain is lying flat on your back. Even so, many people find it the hardest way to enjoy deep sleep. For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees. If youre pregnant, however, you should avoid this position because it decreases blood circulation to the heart and baby.

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Listen To Soothing Audio

When your lights go out and your head hits the pillow, almost all of the stimuli that have held your attention during the day dissipate, and you tend to focus more on your back pain. As you pay more attention to your back pain, your anxiety can start to risewhich in turn often makes it harder to fall asleep.

The practice of listening to various forms of soothing audio can relieve both your anxiety and your experience of back pain by redirecting your focus away from your symptoms. Several nighttime audio options you can try include:

  • Classical music
  • Audio books intended for children
  • Relaxation podcasts

Regardless of what kind of audio you choose to play, make sure it is free of harsh sounds or intense plot lines.

What To Look For In A Pillow

Your pillow should cradle your head and neck and help to support the upper portion of your spine.

If you sleep on your back, your pillow should completely fill the space between your neck and the mattress. If you sleep on your side, try using a thicker pillow to keep your head in line with the rest of your body in this position.

Whatever you do, dont place your pillow under your shoulders.

For back sleepers: You may do best with thinner pillows and those that have extra padding in the bottom to support the neck.

Memory foam is a good material that molds specifically to your own neck.

A water pillow is another option that gives firm, all-over support.

For stomach sleepers: You should aim to use the thinnest pillow possible or no pillow at all. In fact, you may try sleeping on your side while holding a body pillow. The body pillow will give you the feeling of something against your stomach while helping to align the rest of your body.

For side sleepers: You may want to look for a firm pillow. Better yet, try to find one that has an extra-wide gusset that will help with the space between your ear and shoulder. And dont forget to place a firm pillow between your knees. You may even substitute a rolled towel.

While youre at it, remember to change your pillow every 18 months or so. Those pillow protectors can be a good barrier, but pillows still hold lots of allergy triggers like mold and dust mites.

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Lower Back Pain Can Interfere With Your Ability To Be Productive During The Day However It Can Also Affect Your Ability To Sleep

19:24 18 November 2021

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Back pain and sleep are deeply intertwined with each other: pain can stop you from falling and staying asleep, while poor sleep can worsen your pain.

If left untreated, this is a vicious cycle that will ultimately destroy the health of your back. If your lower back pain is keeping you up at night, you should address it immediately. Putting it off until later can lead to more serious complications in the future.

You dont have to suffer through your pain. To learn how to sleep with lower back pain, keep reading below!

Youre Just Sleeping Wrong

How To Sleep To Avoid Back And Neck Pain

We sleep 1/3 of our lives away. With that much practice youd think wed all be great sleepers. Unfortunately not all of us are getting the best rest we can get.

When you climb into bed, you might initially feel comfortable, but after you drift off, your sleep position can inadvertently put unnecessary stress on your back.

But I used to sleep so well,you say Sleeping twisted up like a pretzel on a futon filled with hay and beer cans might have worked fine when you were 20. Unfortunately, as we age, the padded discs between our vertebrae wear out and we become more sensitive to our sleeping conditions. Time stinks. *sad trombone*

Your spine is best off when its straight. Its simple: unnatural bends and twists in your back can cause muscle strains and put pressure on nerves and discs. Keep your back and neck straight youll potentially eliminate your back pain.

Stomach sleeping is notorious for causing lower back pain.

In most cases stomach sleeping will cause your body to arch upwards. Hello, pain! Its a good bet that this is the root of your problem. Try acclimating to a different sleeping position. Rolling to your side will be easiest for most stomach sleepers. A dense pillow under your top arm can simulate the feeling of the mattress under your chest.

If abandoning your cherished stomach sleeping position is just not feasible, try placing a pillow under your hips so that your lower back isnt arched. Read More: Sleeping on Your Stomach: Make the Most of It!

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The Role Of Your Mattress

We spend one-third of each day in bed, meaning your mattress and how you sleep is just as important as focusing on posture in the daytime hours. Since sleep is a time for healing and renewal, it may arguably be even more important.

So, what is the best mattress for back pain?

Its an important, often-asked question. But, there is no single right answer. When it comes to picking a bed, there are no hard and fast rules that will apply for every person, every time. Essentially, the best mattress is the one that you feel gives you good, refreshing sleep with minimal pain and stiffness.

While we all have different preferences and needs that are important to consider, research and studies can shed some insight on different mattress traits and how they may interact with back pain.

The Two Basics of Beds

At their most basic, beds do two things: provide support and comfort.

Support comes from the core of the mattress, typically a sturdy foam layer or innersprings depending on the type of bed. A supportive mattress will have enough firmness to keep your spine aligned, meaning your heavier areas like hips and shoulders wont sink too far into the bed. On the other hand, it shouldnt be so firm that it forces hips and shoulders up at an awkward angle either.

Now, comfort is pretty easy to identify, but how do you know if a mattress is providing adequate support? Essentially, your spine should maintain an even, natural posture , with whichever sleep position you prefer.

Figure Out The Best Sleeping Position For Lower Back Pain For You

If you have back pain, the best sleeping position for lower back pain is on your back. As well discuss, pillows strategically placed underneath the knees can further support the body and minimize arching of the back in this position.

Sleeping on your side isnt ideal, but its much better than sleeping on your stomach, which is considered the worst position for people with back pain. While many people have a default sleeping position, trying to change it could be worth the effort if the position you naturally adopt is causing or worsening pain. Our post The Best Sleeping Position For Lower Back Pain has more suggestions for how to fix your sleeping habits. And, if you cant get away from stomach sleeping, we suggest a few ways to alleviate pain from this position.

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