Back pain is one of the worst things that prevents you from enjoying a good night sleep and reduces your day’s energy. A lack of restful sleep makes a person wake up feeling more tired and sore.
Fortunately there are things you can do to ensure that you wake up feeling refreshed to start a new day and absolutely not in pain.
This article will help you to get rid of back pain while you sleep, before that we should get to know the causes of back pain.
Causes of Back Pain While Sleeping
Back pain ususlly happens, if people have chronic problems with their posture or sleep environments. This may also include stress, anxiety that create muscle tension and encourage a tightly curled sleeping position.
Some of the causes are shown below:
Posture and Sleep Position
Certain sleeping positions can place a strain on your hips and lower back and inflamed your symptoms which worsen the back pain.
Back sleeping can stress the lumbar spinal region and side sleeping creates pelvic tilt which induces pain.
To avoid the back Pain which causes through your posture you can place a pillow under the knees while back sleeping and between the knees while side sleeping.
Choice of Mattresses
The comfort of your mattresses can certainly contribute towards back problems. Many people use mattresses that sag and throw the spine, neck and head out of ailment and some people choose which are too firm.
This leads to extreme cause of chronic back pain. Well, the mattresses aid sleep posture by absorbing greater pelvic weight.
Back pain also happens by sitting all day long, which leads to tightening of muscles in hips and over curvature of spine around the lower back or even slouching might cause the muscles in shoulders to tighten which results in pain of upper back.
How to Get Rid of Back Pain while you Sleep?
While back pain is due to multiple causes, this can be fixed by following some sleep positions and some safety measures to support your back.
Be Careful While you Get Out of Bed
Be cautious about the movements on bed, because many back injuries are attributed while making awkward movements while doing routine things.Don’t twist your back by making rapid jerkin motions.
Don’t get out of bed instantly, roll on your side bending knees and support yourself with your hands and carefully swing your legs on the floor.
Use Tiny Pillow
Use tiny pillow instead of stack of pillows that elevates your head and strains your back.
Using a tiny pillow helps you to reduce the strain in back, place another pillow under your knees which helps you to get rid of lower back pain.
Avoid Sleeping on Your Stomach
Sleeping on your stomach is one of the worst postures which increase the pain in your back. Placing enormous stress on lower back causes the spinal joints to compress.
So, to better support your body, place a pillow under your pelvis and lumbar region and don’t place any pillow under your head.
Here are the two situations where the stomach sleeping is actually recommended, people who are diagnosed with diseases like paracentral disc herniation and degenerative disc disease may feel more relief when they are lying on their stomach.