Back pain is one of the most common health problems in our society. In fact, it is so widespread that there is no difference between geography, age, or gender. Statistically, it affects a large part of the population and its incidence is slightly higher in women over 30 years of age.
You may have been suffering from it for a while and you live with it without giving it too much importance. You probably think that one day you will wake up and the problem will be gone. But in reality, by adopting good habits, you could significantly improve your rest.
Do you have orthopedic pain at night that prevents you from sleeping? Do you wake up every morning with back pain and don't know why?
In this article, we'll explain the most common causes of back pain and how to avoid them.
What Is Back Pain While Sleeping?
As the name suggests, orthopedic pain during the night occurs in the lower back (lumbar region) when we lie down and relax in bed.
Although it is a common condition, it does not mean that it is normal. Orthopedic pain can have a huge impact on your life, starting with your mood. Not getting proper rest leads to higher stress levels, irritability, and decreased productivity.
In my practice, I treat many patients suffering from this pathology. Many of them claim (and normalize) that they need to take painkillers before bed.
Is This The Case For You?
If the answer is yes, a distinction should be made between those who already have pain when they go to bed and those whose pain appears while sleeping and prevents them from getting a good night's rest.
People who suffer from nighttime orthopedic pain do not feel any relief when they go to bed and the situation can even get worse.
For others, the pain doesn't show up until bedtime. Some people go through the day with virtually no pain. But at night, it is almost impossible for them to sleep.
Why Do We Have Back Pain When We Sleep?
The cause of nighttime orthopedic pain is not always obvious. There are multiple risk factors that increase the chances of suffering from this problem and it is usually caused by a combination of factors that occur simultaneously.
To prevent future pain and permanently cure the pain you are currently experiencing, it is important to know the most common factors that increase the risk of orthopedic pain:
Factor 1: Your Overall Health
- Overweight: it overloads the joints and changes the posture of the body, leading to forced muscle compensation and discomfort.
- A sedentary lifestyle: The human body is not designed to sit for long hours. It's like your car sitting idle for months in your garage. When you try to start it, it won't start and needs to be maintained.
- Avoid intense and continuous physical exertion: these are usually caused by carrying heavy loads or by clumsy, repetitive movements.
- Structural problems of the musculoskeletal system: diseases such as scoliosis, protrusions or hernias of the intervertebral discs, narrowing of the lumbar canal, etc.
Factor 2: Your Posture
Poor posture and work ergonomics: It is important that you know which postures are bad for you, so that you can correct them.
And you, what is your posture? Each of us has a favorite sleeping position, and it's hard to change it. It's true. But it is possible to make adjustments to adapt our usual position to a more favorable one.
Below are some of the best tips for resting while respecting the natural curvature of your spine.
Factor 3: Your Rest Elements
Your bed can be the cause of your orthopedic pain, literally. In fact, 6 out of 10 people say their back pain has improved after changing mattresses.
The reason for this is that a bad mattress and pillow provide inadequate support, forcing you to adopt awkward or unnatural postures.
Don't forget to check the temperature and darkness of the room as well.
Solutions To Reduce Back Pain
As we have already mentioned, in addition to the night pain, you accumulate fatigue during the day due to the lack of rest, which is an uncomfortable situation to say the least.
That's why I'm offering you some steps you can take right now to solve this problem.
Monitor Your Posture During The Day
Do your best to be aware of your posture during the day.
- Follow your company's rules for ergonomics at work.
- If you're working from home or studying, keep your back straight and constantly correct your posture. This will prevent you from overloading the lumbar region excessively.
- If you have to sit for long hours, stick to your breaks and get up from time to time to walk and do some mobility exercises.
- Give yourself a few minutes to rearrange elements of your work environment, especially if you spend long hours sitting at the desk or standing. The same is true if you drive for long periods of time or perform repetitive movements.
- Change your position while sleeping
- As I mentioned before, sleeping in certain positions can put extra pressure on the neck, hips, lower back, etc. All of this can cause orthopedic pain.
That's Why It's Important To Use Pillows Appropriately:
If you sleep on your back. With a pillow at the level of the cervicals, very firm and quite thick, we will respect the natural curve of this part of the spine. If you also place another pillow under the knees, the posture will simply be ideal.
Lie on your side. This is the second best option! What for? Because lying on your side produces irregular pressure due to the weight of the body on the joints. But by placing a pillow between our knees, we prevent the hips from turning forward and we will obtain a more neutral posture that will better respect the curvature of the spine.
Lie on your stomach. The losing posture. But don't worry, I'm not judging you, it's ours too! If you can only sleep in this position, there are also some adaptations for you. The pillow you place in the cervical area should be low, to avoid hyperextension of the cervical area, which could lead to injury.
If you move during the night, try removing and replacing the pillow according to your position. It's a bit uncomfortable, but effective. It works for us. If, on the other hand, you sleep on your stomach all night, it is better to remove the neck pillow and place it on your abdomen. In this way, the curvature of the spine returns to its resting position. Use your own hands as a cushion!
Check All Your Rest Items
Orthopedic Mattress
Look for a orthopedic mattress that is medium or high firmness (the higher your weight, the more firmness you'll need), but one that offers good support and adapts to the contours of your body. If you sleep with someone else, it is important that it supports the weight of both of you, without sagging or deforming.
It is recommended to change your mattress every 8 to 10 years. In addition, I advise you to get professional advice when buying a orthopedic mattress and to choose a brand that allows you to try it at home for a few weeks without obligation.