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How To Telieve Lower Back Pain While Sleeping? 6 Tips

How to relieve lower back pain while sleeping? Eight out of ten people will have back discomfort at some point in their life. A painful and achy back can be caused by a variety of circumstances, but sleep and back pain are particularly connected. Your sleeping habits have a big impact on the health of your spine and neck, from your sleeping position to the mattress and pillow you choose.

We've put together this thorough guide that details the ideal sleeping positions, exercises, stretches, and other treatments if you're seeking for strategies to stop nocturnal back discomfort. Discover the best advice and techniques for relieving upper or lower back pain while you sleep.

Causes of Back Pain While Sleeping


There are several things that might cause back discomfort when you're sleeping at night, from your usual sleeping posture to an underlying medical issue. Here are a few potential causes of your backache.

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1. Positions for Sleeping


Unsupportive sleeping postures are one of the main causes of back discomfort since they place a tremendous amount of strain on your spine. For example, lying on your stomach makes it simpler for your neck to twist out of place relative to the rest of your spine. Depending on the firmness of your mattress, your lower abdomen may also sink deeper than the rest of your spine and cause your back to be out of alignment.

2. Fibromyalgia


Back pain, stiffness, and discomfort are symptoms of the illness known as fibromyalgia. It may also result in a number of other symptoms, such as:

  • memory and attention issues.
  • weariness and exhaustion.
  • depression and anxiety.
  • inability to sleep.
  • Hands and feet tingling or feeling numb.
  • migraines and headaches.
  • jaw or face ache
  • digestive problems include irritable bowel syndrome, bloating, abdominal discomfort, and constipation (IBS).


Women, those in their middle years, and those with lupus and rheumatoid arthritis (RA) are frequently afflicted by fibromyalgia. Fibromyalgia may also be a concern for those who have had traumatic or stressful situations or recurrent traumas. Genetics and obesity are other risk factors that might be present.

Although there is no known treatment for fibromyalgia, your doctor may advise you to use painkillers and muscle relaxants to ease your symptoms. Additionally, they could advise massage, acupuncture, and physical therapy.

3. Decline of the disc


Your spinal structures degenerate naturally as you age, which causes degenerative disc disease. It may also result from spinal trauma or repeated movements. Degenerative disc disease is frequently seen in smokers, obese persons, and people who undertake strenuous manual labor.

Multiple intervertebral disc problems, including fragmentation, herniation, and cushioning loss, can be brought on by disc degeneration. The following are some typical signs:

  • Lower back spasms, stiffness, numbness, or pain
  • Arms or legs feeling tingly, numb, or weak
  • Symptoms of sciatica that radiate to the thighs, buttocks, or feet


Treatment for degenerative disc disease often begins with nonsurgical techniques like:

  • physical treatment
  • either cold or hot treatment
  • drugs that reduce inflammation
  • therapeutic injections for pain
  • the use of a back brace


Your doctor could advise minimally invasive spine surgery or endoscopic spine surgery if your back pain and other symptoms don't go away despite nonsurgical treatments.

4. Pregnancy


Having back discomfort when pregnant is typical. More than half of all pregnant women are thought to have some degree of back discomfort. Your ligaments naturally stretch and soften throughout pregnancy to get you ready for delivery. Your lower back and pelvic joints may get sore as a result of this procedure.

Other elements including hormones, posture, and changes in the center of gravity might also cause pain. It becomes harder to stay balanced as your uterus grows and gets bigger because it changes your center of gravity.

Your lower spine may be pulled forward by weakened stomach muscles and the weight of the baby, further taxing your back muscles. This can cause you to awkwardly lean back, which would make your discomfort and strain worse.

During pregnancy, regular stretching and massaging your back with a warm compress can help relieve back pain. Sleeping on your left side with your knees bent is advised by medical practitioners as it helps to lessen pain.

To ease back discomfort while lying down, you can also arrange cushions between your knees, behind your stomach, and against the small of your back. The pain in your back usually goes away on its own after giving delivery.

5. Bad Mattress


While finding the right sleeping posture is essential, the mattress that supports it also plays a crucial role. Experts advise changing your mattress every six to eight years or anytime you observe any of the following signs:

  • Your mattress seems worn out and sagging.
  • In other settings, you sleep better.
  • You frequently wake up with tight joints or muscles.
  • Your mattress has a bad impact on your sleep.
  • Your mattress is noisier than normal.
  • The prevalence of allergies or asthma has increased.


Your back discomfort may be caused by sleeping on an outdated, unsupported mattress on a frequent basis. If your mattress is too soft or too firm to accommodate your sleeping posture, even a fresh mattress might cause back pain.

How to Stop Back Pain While You Sleep


how to prevent lower back pain while sleeping? Back discomfort might be relieved by finding the ideal sleeping position or by quickly stretching before going to bed. Consider the methods listed below to ease discomfort and promote better sleep if you're wondering how to get rid of upper or lower back pain when you're trying to sleep.

1. Throughout the Day, Exercise


Back pain management also requires regular physical activity. Any activity that keeps you moving, such as walking, swimming, or bicycling, is beneficial for your back and your ability to sleep. Avoid workouts like crunches, golf, jogging, or lifting heavy weights that frequently entail twisting or put strain on the spinal discs.

Take regular rests if you have an office job that requires long durations of sitting. Every 30 minutes, at least, get up and stretch. Additionally, a standing desk helps reduce stress on your back as you work.

2. Before bed, stretch


Stretching, according to research, can help relieve lower back discomfort, reduce stress, and enhance sleep. Before going to bed, try performing some stretches like:

a. Mini-cobra


Your forearms and elbows should be close to your body while you lay on your stomach with your palms on the floor beneath your shoulders. Keep your neck straight and your head forward as you slowly raise yourself up with your arms. Hold for ten to fifteen seconds, then repeat as needed.

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b. Knee flexion


Squat as though you're attempting to recline in a chair. Make sure your knees are 90 degrees bent and that they don't extend past your toes. Breathe out as you stoop, then breathe in as you stand back up. 10 times is about right.

c. Plank


Your forearms and elbows should be in line with your wrists when you lay facedown on the ground. Keep your chin close to your neck as you rise off the floor and press into your upper back. Hold this position with a firm ab crunch for around 30 seconds. Additionally, tighten your glutes and thighs. Lower yourself again if you'd want to.

3. Alter your sleeping position


As was previously said, your body's positioning may be causing your back pain as you sleep. If you want to sleep more soundly through the night, you might need to change your sleeping posture.

Here are the recommended sleeping positions for each position if you're wondering how to sleep for improved posture and reduced back pain:

a. Stomach


Consider skipping the head pillow and instead tucking a small pillow under your tummy if you prefer to sleep on your stomach. This could aid in avoiding misalignment. If it doesn't put too much stress on your back, you can place a cushion beneath your head.

b. Side


The most recommended position for back pain relief while you sleep is on your side. People who sleep on their sides often have less symptoms of back discomfort. Try drawing your legs up near your chest in a fetal posture while sleeping on your side by putting a small or full-length body pillow between them.

c. Back


While resting on your back can help keep your spine straight, if the curve of your spine isn't correctly supported, discomfort may still develop. To reduce the danger, try putting a cushion beneath your knees. You may also use a pillow to support your neck, and for further support, tuck a small, wrapped towel under the small of your back.
 

4. Test Topical Treatments


You can find relief for your nighttime back pain using topical treatments like turmeric or peppermint essential oils. To prevent skin irritation, remember to dilute them with olive or jojoba oil.

5. Spend money on new pillows and a mattress.

In the past, many doctors advised patients to sleep on hard mattresses to encourage improved back health. However, a research discovered that those who used firm mattresses had the poorest sleep quality when they experienced lower back discomfort.

Additionally problematic are beds that are too soft. Joint alignment may be supported by a soft mattress that conforms to your body's natural curves, but occasionally you could sink too far into it. Twisted joints may result from this.

Neither your mattress nor the firmness should be excessive. According to research, medium-firm mattresses are the most effective for lower back discomfort. Mattresses made of latex and memory foam might also be good options. To support and correct your spine, they mold to your body and cradle pressure areas.

Similar to how a weak cushion can cause unwelcome neck and back ache. Thinner pillows are generally preferred by stomach sleepers to prevent neck flexion. As long as their spines are neutral, side and back sleepers may handle bigger pillows.

The best method to choose the finest sorts, thicknesses, and brands of mattresses and pillows for your back pain is to do some research and test-drive a variety of options. You may visit a mattress showroom and try out several models, but keep in mind that what seems comfortable at the time may not necessarily translate into a restful night's sleep.

It's frequently more accurate to gauge how you feel after utilizing several pillows and mattresses at motels, other people's homes, or other settings apart from your own.

To stop the movement of the bedsprings, you can also try putting a plywood board underneath your mattress or lying your mattress flat on the ground. With the use of these techniques, you may decide if a mattress that is firmer would feel more comfortable overall than your existing one.

6. Consider Over-the-Counter (OTC) Medications


OTC painkillers like aspirin, Tylenol, Motrin, or Advil can help you establish a regular sleep schedule and provide short-term relief from back discomfort. Many of these drugs are also available in "PM" versions that contain additional sleep aids.

You can establish a regular sleep schedule by using prescription sedatives such zolpidem, suvorexant, eszopiclone, and zaleplon. Use these drugs only as directed by your doctor and as part of an all-encompassing treatment strategy.

When to Visit a Physician


Back discomfort often goes away after a few weeks and doesn't require severe attention. But if self-care measures like exercise, topical treatments, or rearranging your sleeping arrangements don't help your lower, mid, or upper back discomfort while you're asleep, it might be time to consult a doctor. Additionally, you ought to get medical attention if you have any of the following signs:

  • Unexplained Weight Loss
  • Numbness, Tingling or Weakness
  • Fever
  • Bladder or Bowel Control Problems
  • Chronic or Severe Pain

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