Back pain while sleeping? Learn what to do to avoid it.

We've already discussed the proper way to sleep . It's important to know that there's a relationship between how we sleep and back pain . Dr. Thomas of the National Sleep Foundation in the U.S. states that people who sleep poorly have muscle problems and a negative mood.

This condition is one of the most common health problems of our time. Lower back pain is so common that it has become the second leading cause of sick leave , after injuries. So much so that, according to data collected by BeyerFisio, between 80% and 90% of people will suffer from back pain at some point in their lives.

But why does it only hurt when we sleep? It's clear that poor posture plays a significant role in its appearance. Following a series of tips to improve posture is essential to relieve pain, but it's also crucial to know the exact cause. The most common causes are due to poor posture, stress, or prolonged inactivity.

Back pain only when sleeping. What causes it?

• Poor posture at work : This is often one of the most common causes. The trapezius muscles in people who work at a computer, or the spinal muscles in people who work standing, are the most painful areas. All of this is especially noticeable when we are in bed.

• Mattresses in poor condition : A mattress in poor condition with large deformations or worn materials can cause pain while we are sleeping.

• Herniated discs or protrusions: Due to the pressure generated on the vertebral discs, we feel stabbing pain that may appear at night.

• Low muscle tone and other common causes such as scoliosis also contribute to the appearance of pain when sleeping.

• Bad posture : This is the most likely cause and is usually solved by using postural cushions and anatomical mattresses specifically created for this purpose.

Back pain when sleeping: How to avoid it?

We've talked about the main causes of back pain , but it's important to know what to do to remedy it:

1. Muscles and Abs in shape

Exercising helps develop muscle tone and is the best way to prevent body aches and pains. Some particularly recommended exercises include Pilates, yoga, and swimming.

Daily brisk walks of 30 to 60 minutes , wearing good running shoes, and doing sit-ups for 5 minutes a day are also recommended.

Within a few days, stability is felt throughout the entire body, followed by relief from discomfort.

2. A Good Mattress and a Good Pillow

The mattress and pillow are key factors in back health and should adapt well to the natural curves of the spine. When purchasing a new pillow, it can take between one and 14 days for a person to adjust.

A soft, flexible mattress adapts more easily and enhances body contours, which is good for sleep. It also improves blood circulation and makes it more difficult to fall into an uncomfortable position.

3. Stop stress 

Stress levels greatly influence a person's mood, but also the health of their back. Sixty-nine percent of patients suffering from depression report somatic symptoms such as lower back pain, dizziness, or stomach discomfort.

4. Monitor daily postures 

The most common causes of lower back problems arise in the workplace. Some jobs require physical exertion and repetitive movements (standing all day), while others require office work (sitting all day).

In offices, the main cause of back pain is improper sitting . Most people perch on the edge of their chairs. For women, high heels can cause back pain. Wearing them shifts the postural axis of gravity forward, straining and sometimes damaging the lumbar discs.

In these cases, it's best to do a series of exercises to help alleviate these problems. You can find a guide at the following link .

Best and Worst Sleeping Positions

We spend a third of our day sleeping, or at least we should. We already know that rest is essential both for staying refreshed in our daily lives and for recovering from our workouts : sleeping well and letting our muscles and mind rest is important for performing at our best in the days to come.

The position we sleep in largely determines the quality of our rest. Think about how you wake up every morning: do you drag yourself to the bathroom to get rid of the sleep in your eyes, or do you wake up full of energy and ready to face the day's challenges?

Your attitude when you wake up also depends on how well you rested the night before, so today we'll look at the best (and worst) sleeping positions .

1. Face Down

Experts agree that the worst sleeping position, the one we should avoid, is sleeping face down on our stomach . In this position, our spine is completely misaligned and exerts great pressure on the lower back, which can cause us to wake up with back pain. Furthermore, sleeping face down will force our neck into an excessively rotated position, which can lead to neck discomfort.

• Advantages

1. Reduces snoring

• Disadvantages

1. It alters the normal curvature of the spine, which triggers lower back pain.
2. Sleeping with your head to one side for a long period of time contracts the neck muscles.

2. Sideways

If you suffer from lower back pain, the best option is to sleep on your side with both legs tucked in, in the fetal position . The curvature of your back in this position releases tension from the lumbar vertebrae, although the alignment isn't optimal.

To improve this position a little, we can place a pillow between our legs. If we sleep on our side, we should avoid stretching one leg and tucking in the other, as this position rotates the pelvis.

• Advantages

1. Promote cardiac circulation
2. Ideal for pregnant women, as it distributes the weight on the spine
3. Reduces acidity and gastroesophageal reflux

• Disadvantages

1. It creates a certain pressure at the level of the lungs and stomach
2. May cause numbness in the arm
3. The shoulder carries the weight of the body which can injure neck and shoulder muscles.

3. Face Up

The best sleeping position is on our back , but we must take into account a couple of points: on the one hand, it would be best to sleep without a pillow to achieve correct alignment of our neck.

If we are very uncomfortable, we must choose a pillow with the appropriate thickness: neither too high nor too low ( Theracurve Pillow ), the reference value would be that the chin is parallel to the foot of the bed, or at least that it does not touch the chest too much.

Placing a pillow under your knees is another small gesture you can make to improve your spine alignment while you sleep.

• Advantages

1. Correct spinal alignment
2. Cosmetology: Sleeping on your back keeps your facial skin well ventilated and oxygenated, without rubbing against the pillowcase, which reduces the appearance of facial wrinkles.

• Disadvantages

1. Snoring and sleep apnea are more common in this position, because relaxing the muscles at the base of the tongue prevents the passage of air and causes snoring.

Finally, we must not forget to take care of our mattresses and pillows : it is necessary to turn the mattresses regularly and replace them when necessary (generally, when we notice that the mattress is losing firmness: they usually last about 8 years).

Pillows should be clean, not just the covers, but also the inside, as mites and bacteria often proliferate in them.