A few final guidelines for those who deal with sleep-related back pain include:
Choose the Right Mattress
A good mattress for back pain will allow you to feel fully supported, not like you’re sinking into the middle of your bed. Generally speaking, something in the medium-firm range is best for supporting spinal alignment and for keeping tension off key pressure points.
Practice Yoga Before Bed
A little pre-bedtime yoga may also prove helpful. Not only can yoga and intense stretching help release tension in the body, but a consistent yoga practice can also clear the mind of stress and worry.
Use Healthy Posture
Finally, you can prepare yourself for a good night’s sleep simply by exercising the right posture during the day. WebMD provides some helpful tips for maintaining good posture during the work day: “Don’t slump over your keyboard. Sit upright, with your shoulders relaxed and your body supported against the back of your chair… Keep your feet flat on the floor.”
Types Of Back Pain
Morning Back Pain
Do you ever wake up feeling stiff, achy, and sore? Morning back pain is a common affliction, and while it is sometimes indicative of a serious medical diagnosis, it may also reflect the wrong choice in mattress, pillow, or sleeping position.
Science confirms that acute back pain is actually most common in the early hours of the day. Most of the time, this early morning back pain is concentrated in the lower part of the back. The fact that this condition is so common at the start of the day points to the significant role that sleep can play in inflaming it.
Indeed, the most common cause of morning back pain is poor sleep posture, which puts pressure on the spine and causes it to flatten or compress. However, in some cases, morning back pain may also be linked with degenerative disc disease, which causes the vertebrae to deteriorate. The chronic pain condition fibromyalgia may also cause morning back pain.
Nocturnal Back Pain
While some people suffer from back pain upon waking, others struggle with it throughout the night. Nocturnal back pain can come on suddenly. “A person can actually go through a day virtually pain-free,” notes WebMD. “But then at night, he or she might find it nearly impossible to get a full night’s sleep.”
Nocturnal back pain is typically concentrated at the lower part of the back, and may be caused by any number of factors. Some common triggers include illnesses that impact the movement of the spine, including degenerative disc disease. Conditions such as scoliosis, which changes the curvature of the spine, may also have an impact. For about 5 percent of those with lower back pain, the underlying issue may be a chronic or systemic health condition.
Compared with early morning back pain, nocturnal back pain is less likely to be caused by a poor sleep experience. With that said, if you find that you toss and turn in bed while encountering ever-increasing pain and discomfort, that may be a sign that you’re sleeping on a bad mattress.
Don’t Let Back Pain Interfere With Your Sleep
Back pain and poor sleep often go hand in hand, yet simple lifestyle changes can bring this vicious cycle to a conclusion. In particular, make sure you have a medium-firm mattress that offers you ample support; and, that you’re sleeping on your back or your side, with a posture that promotes spinal health and alignment.