Tips To Help Alleviate Back Pain At Night
Lower back pain is a common problem that can occur at any time, but it can be especially troublesome at night. Nocturnal back pain, or nighttime back pain, is when the lower back pain continues to bother you even when you’re lying down and trying to get some rest. It can be very frustrating and interfere with your quality of life. If lower back pain is persistent and doesn’t improve with self-care measures, then you may need additional treatment options to find relief.
Nighttime Back Pain Causes
Back pain at night is a common occurrence for many people, especially as you age. There are a number of reasons why someone might experience back pain at night, some of which include: strain or sprain, ankylosing spondylitis (AS), spine osteoarthritis, sciatica, spinal stenosis, or poor mattress quality.
Back pain at night is usually not a serious health condition. However, it is important to get it checked out if the pain persists and causes issues in your daily activities.
How to Treat Back Pain While Sleeping
There are a few things you can do to help alleviate back pain while sleeping:
One is to make sure you have a firm mattress that doesn’t sag too much. Check if your mattress is outdated. A mattress older than 8 years may be sagging and contributing to your pain at night. Additionally, A mattress that is too soft will not support your back and can actually make the pain worse. You should also sleep on your back whenever possible. Side or stomach sleepers may be more prone to suffer from pain. If you must sleep on your side, use a pillow between your knees to keep your spine in alignment. Also, use a pillow that’s comfortable for your neck and head alignment.
You should also try to get rid of any excess clutter in your bedroom or on your bed so you have more space to move around. Additionally, avoid using heavy blankets or bedspreads that may restrict blood flow and make your pain worse.
Additional Nighttime Backpain Tips Include:
There are a few other things you can do to help alleviate back pain at night. Practicing relaxation techniques, performing nightly stretching exercises to help ease tension in the back, and using proper posture throughout the day, which can all help to reduce pain and improve sleep quality. Seeing a chiropractor or physical therapist can also help improve pain at night. Implementing these tips into your nightly routine may help to provide some relief from back pain.
Your doctor, chiropractor, or physical therapist may advise you to make some other lifestyle changes in order to treat back pain while sleeping.
For recommendations on sleeping positions and mattress recommendations checkout our other article: Best Mattress For Back Pain – Chiropractic Recommended