Ever wake up after a long night’s rest with an achy, sore back, and you don’t know how it happened? Before you rush to your local chiropractor or begin taking medication, the solution may lie right in your bed. Our sleeping position affects our back, neck and spine, and making improvements to how we sleep will not only reduce back pain but will help to keep our neck and spine in order. Here are three sleeping tips to help avoid back pain:
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Sleep on a proper mattress.
Poorly padded mattresses do not provide the back support needed while sleeping. The American Chiropractic Association suggests sleeping on a medium-firm mattress to minimize spinal curvature.
A mattress that is too firm only supports the hips and shoulders while the spine bends toward the mattress.
A mattress that is too soft allows the hips and shoulders to sink down, and the spine bends away from the mattress.
A medium-firm mattress allows the best support for the lower back. If you do not want to go out and buy a new mattress, try adding a memory foam mattress topper that will form to the curvature of your spine.
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Change your sleeping posture.
Most of us sleep either on our stomach or on our side in the fetal position, and that very well contributes to back pain. Both positions put pressure on the spine, muscles, joints and hips.
Sleeping on your stomach compresses your lower back and twists your neck into an unnatural position and flattens the curvature of your spine.
Sleeping on your back or side is best for your back. When you’re on your back, your neck, spine, and hips are in a neutral position, which eliminates stress on those areas. Lying on your side aligns your spine with your legs and torso, reducing pressure and back pain.
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Use your pillow.
Your pillow can be a great asset in reducing back pain by easing pressure on your back. The trick is to place a pillow between your knees while lying on your back or on your side.
You can also place the pillow below your lower abdomen for support while lying on your back.
These three sleeping tips, combined, will work wonders for a sore, achy back and ultimately cost less money and fewer visits to the doctor.
Other tips to help ease back pain:
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Fix your sitting posture.
If the bulk of your work involves sitting at a desk using a computer, you may experience back pain if your back is not properly supported.
Slouching over a desk is bad for your back and sitting upright for long periods of time does not help either. A relaxed, reclined position is best as it causes the least stress on your spine.
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Implement general exercise.
General exercise programs that improve muscular strength, flexibility, and aerobic fitness are best for helping with back pain. Increasing core strength helps the spine, increasing flexibility enhances range of motion, and aerobic exercises stimulate blood flow to the back’s soft tissues.
Brisk walking, hiking, cycling, swimming or dancing are simple yet beneficial exercises.
While occasional aches are common, it is essential to distinguish between everyday soreness and signals that require professional attention.
When to See a Doctor
If your discomfort persists or is accompanied by specific red flags, it is time to seek an expert opinion. Watch for these five indicators, according to board-certified neurosurgeon Beejal Amin, MD, FAANS:
- Fever or Unexplained Weight Loss: A fever exceeding 101°F paired with persistent pain may indicate an infection. Similarly, report any sudden, rapid weight loss that occurs without intentional dieting.
- Intensifying Nighttime Pain: Track the intensity of your symptoms; pain that consistently worsens at night may signal a more serious underlying condition.
- Changes in Balance or Bladder/Bowel Control: Symptoms such as loss of control over your bowels or bladder, or new issues with your balance, are significant markers that require medical evaluation.
- Weakness, Numbness, or Tingling: Note the specific areas experiencing these sensations in your arms or legs. “Numbness and tingling could be signs of nerve irritation or damage,” Dr. Amin notes. “If left untreated, it can lead to permanent damage.”
- Persistent or Shooting Pain: While many cases of back pain resolve with rest and over-the-counter care, consult a doctor if pain lasts longer than two weeks, interferes with your daily activities, or presents as shooting pain radiating down your limbs.
