I’ve already covered how sleep can cause hip pain at night. But, your back can also be a target. For instance, sleeping on your back can cause spine issues. But, how do sleeping and lower back pain relate?
It goes a bit beyond choosing the best sleeping position. So, let’s answer that question.
What’s the link between sleeping and lower back pain?
Nighttime back pain is a common discomfort that can disrupt your sleep quality. In most cases, the pain worsens (or starts) when lying down.
Thus, your spine’s posture is the most common cause. That said, several factors can be behind the condition.
Most of them are physical:
- Mechanical issues include spine movement and disc deterioration.
- Physical injuries can also become more painful while lying down. They include sprains, fractures, and more.
- Finally, certain conditions and diseases can introduce sleeping and lower back pain. Scoliosis, spinal stenosis, kidney stones, and endometriosis are common causes. Some arthritis forms can also mess with your back pain.
How can you cope with sleeping and lower back pain?
Thankfully, you can do a lot to deal with lower back pain from sleeping. Picking a better sleeping position is a great start. For instance, sleeping on your side is ideal.
Other methods include the following:
- Lower your alcohol and caffeine consumption. They can make it harder to sleep. So, your lower back pain is more prevalent.
- Meditation, yoga, and other mindfulness and relaxation exercises are great. They can help you lose focus from your pain.
- A firmer mattress can alleviate a lot of that discomfort.
- Finally, keep your bedroom disruption-free. Sleeping and lower back pain are a terrible pair. If you wake up, you’ll have a hard time falling asleep.
Your sleeping position helps
Of course, your sleeping position also plays a huge role. Here are five great options for you:
- Place a pillow between your knees while you sleep on your side. It’ll align your spine, hips, and pelvis.
- A fetal position is another great alternative. It stretches your spine, opening the space between vertebrae.
- If you like sleeping on your stomach, use an extra pillow. Placing it under your abdomen lifts stress off your discs.
- If you sleep on your back, place a pillow under your knees. It’ll lower the strain on your pressure spots.
- Finally, try reclining when you sleep on your back. It’s ideal against spondylolisthesis.
The holistic takeaway
Sleeping and lower back pain can feel like the worst mix. But, your sleeping hygiene can solve most causes.
If you need more help, I have a great tip. The Back Pain Breakthrough has all the tips you need.
Learn more by reading my official review!