Back problems affect many people. Lumbar pains when sleeping afflict thousands of people daily, but this problem is not necessarily caused by age. Back pain in bed is highly related to poor postures when sitting, walking, and sleeping. This is why they are accentuated over the years.
Poor positions cause pressures and deviations in the vertebrae of the spine and the joints. When this becomes a habit, those constant pressures cause discomfort and back pain upon awakening.
Sleep is one of the essential activities of the day and one of the most likely to deteriorate our back when it is not done comfortably or does not have adequate resources. Here we tell you the cause and solutions to back pain and sleep better.
Do you have a new mattress?
Once a mattress has lost its warranty time, it must be changed to avoid affecting the spine. But, if precisely when changing your old mattress you have begun to experience back pain, this has some simple solutions.
First, the pains may be because your body is adapting to the new surface. The old mattress has probably given way and adapted to the wrong position of your body and the most marked curves. But a new bed maintains its firmness and gives it the proper shape instead of adapting to the body. That back pain is then the result of a period of adaptation; in this case, after 3 or 6 months, the pain must have disappeared.
Secondly, it may be that the new mattress has a very high firmness and generates pressure on the body. You can buy a mattress cover with softer padding in the months you do not adapt to that new surface and the back pain is maintained.
Posture when sleeping
When you sleep in an inadequate position, pressures are generated in the spine, and the muscles tense in search of counteracting that pressure; that is why when you wake up, you feel muscular tiredness and pain.
To sleep in proper posture, the important thing is to pay attention to the spine’s alignment. To keep the spine aligned, it is best to sleep on your back or side, in case of sleeping on your side, preferably on your left side.
Proper good firm mattress, a high pillow for the head and sometimes a pillow between the legs or below the knees. This helps relieve tension in the hips and lower back. Also, a correct sleeping posture is achieved with the proper rest equipment.
Do you sleep on the floor?
This is a sleep option that many believe is beneficial, mainly because of the influence it has had on Eastern culture, where it is pretty common to sleep on the floor. But current studies suggest that, although back pain is relieved at first, other types of discomfort may appear over time.
If for some reason you must sleep on the floor or prefer to do so, we suggest that you do it on a mattress of good padding, with a pillow on the head and another behind the knees; this helps to keep the back aligned.
Factors of your life
Back pain doesn’t appear anywhere. While some health problems these ailments, in most cases, the cause is s, imply bad habits. Take a look at your day today, and you will be able to find factors in your life that contribute to having back pain.
For example, if you spend a lot of time in front of the computer, it is essential to keep your feet on the ground, avoid being hunched over, and, when standing, distributes the body’s weight between the two feet. Smoking is also a contributing factor to pain because it delays blood flow to the lower back. Added to this, inactivity or repeated movements can injure the spine.
So far we’ve given you some hints of what you can do to avoid that annoying low back pain. But the key points to find the solution are posture and proper rest equipment.
Check Your Rest Items
Each element of the rest equipment has a function, so we must pay attention to their characteristics and determine if they are doing their job well to help us sleep well.
The mattress is the direct support of your body. Checking the quality implies knowing if the curvature of the spine remains aligned when you sleep on your back or side; for this, you can ask for help or with your partner; one lies down while the other checks the position of the spine.
Firmness is an essential factor to evaluate. Substantial mattresses can cause pain, and old mattresses too. Tough beds can be softened with a mattress cover, while, if the problem is an old mattress, it is best to do without it and buy a new one.
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Suppose the back pains are in the upper part, in the cervical or adequately in the neck. We must check the pillow; this should not be very soft because you must keep the head at a good height so that it is aligned with the back. In this case, make sure that your pillow has enough filling and is at a midpoint of softness and firmness.
Sometimes, back pain is not in the mattress but the bed or base you sleep. Therefore, it is necessary to verify that the floor is not deformed, dented or uneven, directly impacting the mattress.
If you have doubts about what is failing, it is best to remove the mattress from the base, heck the bottom for details and put the bed on the floor to verify that it remains in a good position supported on a flat and firm surface.
What are back pain and its symptoms?
Back pain includes any discomfort between the cervical area of the spine to the last lumbar vertebra. These pains can feel like pressures on a specific site of the entire back.
Low back pain when sleeping.
This is one of the most common discomforts. It is the experience of feeling low back pain in bed; after lying down for a few minutes, the body begins to experience pains in the lower back. This is usually closely associated with hernias and arthrodesis, which in these cases occurs by being in a static posture for a specific time, and the body does not tolerate it.
Now, when back pain occurs in bed, and there is no diagnosis of any condition in the back, it is probably a slope or deformation in the rest equipment that prevents having a straight back.
In the hip area, there is the trochanter, a part of the femur that is more pronounced in women. Several tendons pass through this area; some intersect and create what is known as bursitis. When these tendons become inflamed at the crossing level, pain occurs with which no type of pressure on this area is tolerated, so there is a pain in the hip when sleeping on your side. This type of pain is prevalent in women and athletes.
The causes of back pain can be many; in some cases, they result from the combination of different factors, while in others, it is simply the suffering of some disease.
These are the most common causes of back pain when sleeping:
- Slouch during the day.
- Lack of physical activity.
- Bad sitting position.
- Old mattress.
- Hard surface.
- Herniated discs.
- Joint problems.
The best sleeping posture with back pain
There is no weird trick on how to sleep with low back pain. As well as in normal conditions, the recommended postures are face up and side; the same thing happens when you have annoying back pain.
However, when having pain, more attention should be paid to the way you sleep. Sleeping on your side helps maintain the normal curvature of the back, but it is necessary to have your head well supported on a pillow and, if possible, a cushion between the legs at knee height.
While if you sleep on your back, you have to put a pillow behind the knees because if the legs are completely stretched, there is tension in the lumbar area.
Back pain, in most cases, responds to tensions in the muscles produced by bad postures. Therefore, here are some physical practices to improve this:
- Gently massage the area of pain with your thumbs.
- Lie your feet on the wall. Lie on the floor or bed, stick the tailbone to the wall and leave your legs lying down.
- Lie on the floor, bring your legs to your chest and hold the position for 15 or 30 seconds.
- Lie on the ground, with your legs bent and resting on the floor and raise your hips; hold the position for 5 seconds.
- Sitting straight, carry your shoulders as far back as you can and maintain tension for 8 seconds.
Although a joint discomfort in many people, back pain is not customary to sleep and wake up in pain. To deal with this problem, it is necessary to create good sleep habits, pay attention to the postures they maintain daily and review the rest equipment you are using. Living with a healthy, pain-free back can be very easy.