5 causes of back pain while sleeping
There are plenty of reasons why back pain strikes [1] at night.
Here’s the rundown:
1. The wrong mattress or base
If your mattress or bed frame isn’t up to scratch, it might not support your spine properly.
A mattress that’s too hard or too soft can throw your spine out of alignment.
This puts extra strain on your muscles, ligaments, and discs, leading to that nagging lower back pain [2] while sleeping.
2. An unsuitable pillow
A pillow that’s too high or too low can leave your neck in an awkward position.
That’s a recipe for tension and pain in your upper back by morning.
3. A poor sleeping position
How you lie in bed affects your spine’s alignment.
Positions that don’t support its natural curve - like sleeping on your stomach - can trigger back problems.
4. Lack of movement
If you’re not keeping active, your muscles can weaken and stiffen up.
That makes it harder for them to support your spine, setting the stage for back pain while sleeping.
5. Stress and mental strain
Stress isn’t just in your head - it can tighten your muscles too.
This tension can easily turn into back pain, especially at night.
How to ease back pain while sleeping
Want to cut down on nighttime back pain - or stop it altogether?
Try these practical steps:
- Pick the right mattress and bed base: Go for something that’s not too firm or too squidgy. The goal is to support your spine’s natural curve. A good mattress for back pain and slatted base can make all the difference.
- Tweak your sleeping position: Lying on your back is a winner for your spine - it takes the pressure off. Pop a pillow under your knees to give your lower back extra support. Side sleepers can try a pillow between the knees instead.
- Stay active and stretch: Regular exercise strengthens your back muscles and keeps them flexible. A few gentle stretches before bed can loosen up any tightness too.
Relaxation tricks like yoga, meditation, or progressive muscle relaxation [4] and using a massage gun can also ease stress and melt away muscle tension.
And don’t underestimate the power of heat - whether it’s a hot water bottle, heat patch, or a warm bath or shower before bed, it boosts blood flow and relaxes your muscles.
Effective exercises to relieve back pain
Here are some simple moves to help ease lower back pain while sleeping:
- Knee-to-chest stretch: Lie on your back, pull one knee towards your chest, hold for 20 seconds, then switch legs.
- Cat-cow stretch: Get on all fours, alternate between arching your back (like a cat) and dipping it (like a cow) to get your spine moving.
- Side stretch: Sit cross-legged, lean your upper body slowly to one side, and feel the stretch along your back muscles.
- Lumbar twist: Lie on your back, bend your knees, and gently let them drop to one side to relax your lower spine.
By ensuring you have a proper sleep setup and staying mobile, you're on your way to preventing back pain caused during sleep.
Final thoughts on back pain while sleeping
Back pain while sleeping can really take a toll on your quality of life.
But by tweaking your sleep setup - think the right mattress, a better sleeping position, and some regular movement - you can tackle many of the culprits.
If the pain sticks around or gets intense, though, it’s worth seeing a doctor to rule out anything serious.
Frequently asked questions
-
What’s the best sleeping position for my back?
Lying on your back is top-notch because it eases pressure on your spine. A pillow under your knees helps too. Side sleepers can pop one between the knees.
-
Can stress cause back pain?
Yes, stress can tense up your muscles, which might lead to back pain while sleeping.
-
When should I see a doctor about back pain?
If it lingers, gets really bad, or comes with numbness or weakness, get it checked by a doctor.
-
References
- 1 Mechanisms of low back pain: a guide for... | F1000Research
- 2 Lower back pain when lying down: Causes and treatment
- 3 The YouGov Sleep Study: Part two - Sleep habits | YouGov
- 4 https://pmc.ncbi.nlm.nih.gov/articles/pmc8272667/#:~:text=progressive%20muscle%20relaxation%20(pmr)%20is,until%20participants%20acquire%20complete%20relaxation.
Alternatively, message us directly via the Contact Us page.