Frequently suffering back pain while sleeping should not be a regular part of your life. The specialists at Instituto Clavel review here some of the possible causes and offer you tips on how to prevent it.
Trying to sleep can be a nightmare if you suffer from back pain. When it occurs only once in a while and is short term, it may simply be due to overexertion during the day or poor posture. However, if the problem of back pain while sleeping becomes an ongoing situation to the point that your sleep quality is affected, or you wake up in the morning feeling stiff and insufficiently rested, it is important to see a spine specialist to find a solution.
It is also a good idea to take note of any other symptoms you may be having during the day, such as: numbness, tingling, restricted range of movement, etc. This information, along with a physical examination and imaging tests, will help the specialist find out what is causing the night time back pain.
To begin, let’s go over some of the possible reasons or causes of back discomfort in bed.
Causes of back pain while sleeping
First of all, although it may seem obvious, it is important to check the mattress and pillow. The mattress is your sleep foundation, and if your mattress is more than ten years old or is not in good condition, it may be time to get a new one, because an inadequate mattress might be what is causing your back pain.
Regarding pillows, the recommended period of time to change them is every two or three years for reasons of hygiene, and also because the pillow content will deform over time and can damage the health of the cervical spine.
People have different preferences. Some people like firm mattresses and others, not so firm. If you decide to change the mattress or pillow, you should know that the ideal is medium firmness, neither too soft nor too hard. However, it is important that you test these items before buying them. Read the description and check the composition. In the case of a pillow, it is essential that the height be adequate so that the spine remains straight, without curving up or down.
Secondly, it is important to use good posture throughout the day as well as when you sleep. Routinely repeated habits play an important part in shaping your quality of life, and continually using incorrect posture can lead first to pain and later to spinal problems such as disc degeneration and herniation.
If we focus on sleeping posture, the best sleeping position for your spine is on your back, because this allows the spine to be fully supported. Another option is sleeping on your side with your knees bent, in a fetal position. In this position, you can also try putting a pillow between your knees for increased comfort.
Here you can find some tips on how to care for your posture at any time of the day
Finally, in addition to what we have described so far, there are pathologies of the spine that can be the cause of back pain when sleeping. These are some of them:
- Lumbalgia
- Sciatica
- Pinched lumbar nerve
- Cervical disc herniation
- Lumbar disc herniation
- Lumbar instability
Tips on how to prevent back pain while sleeping
- Use an ergonomic mattress and pillow
- Use good posture throughout the day and try not to stay in the same position for a long time
- Say goodbye to a sedentary lifestyle: walk whenever you can and find a sport that suits you. Don’t forget, to avoid injuries, always warm up before exercise, and stretch afterwards.
- Avoid sudden movements or carrying excessive weight loads.
- Try to maintain a healthy weight with a diet rich in fruits and vegetables.
- Get enough sleep for your back to recover: between 7 and 8 hours.
We hope this information from Instituto Clavel has been helpful. Of course, if you have back pain while sleeping that persists or is very severe, we recommend that you see a specialist without delay. If you would like an appointment to have your case evaluated, you can request one here:
Categories: Prevention, Wellness, Back pain