by Daily Health Post
on July 5, 2013
One of those unfortunate signs of getting older is waking up stiff
and sore. If you typically experience back pain from “sleeping funny” or
even when sleeping in what
should be a comfortable bed, there
are things you can do ensure that you wake up feeling refreshed and
ready to start the day, not in pain and searching for an ice pack.
The Cause of Back Pain While Sleeping
Your
sleep-induced back pain is
likely caused by a misalignment of your spine. Most of us don’t 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.
Solving Your Back Pain Problems
Luckily, there are a few simple fixes for
back pain caused by sleep,
with only a few minor adjustments to your usual sleeping position. More
often than not, people with chronic back pain find that a modified back
position is the best for pain-free sleep.
That’s because you can easily support your spine and neck and put even amounts of stress on both sides of your body.
The first step is to use a thin pillow, or even a folded towel,
instead of a stack of pillows that over-elevates your head. This reduces
strain on your neck. Then, place another pillow under your knees. This
eases some of the strain on your lower back.
If you have trouble sleeping on your back, there are other options for
avoiding back pain. If you prefer sleeping on your stomach, for example, placing a thin pillow under your hips can reduce pressure on your spine.
Likewise, if you prefer to sleep on your side in the fetal position,
putting a pillow between your knees ensures that one side of your hip is
not being pulled down.
Prevent Back Pain During the Day
Ultimately, it’s not
just about how you sleep. Your posture
and activity during the day has a significant effect on muscles that may
wind up feeling sore no matter what position you sleep in.
During the day, focus on maintaining good posture at work and taking frequent breaks to get up and stretch.
This might mean the difference between waking up feeling like you
need a visit to a massage therapist and getting out of bed ready to take
on the day.
Do you have any tips or tricks for avoiding back pain due to sleep? Share them with us in the comments section!
Sources:
- http://modernhealthmonk.com/back-pain-when-sleeping/
- http://www.mayoclinic.com/health/sleeping-positions/LB00003_D
- http://www.webmd.com/pain-management/features/back-dos-donts
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