How To Sleep With Lower Back Pain

Lower back pain affects millions of people each year. Pain may make it harder to concentrate or move about during the day. One of the most frustrating experiences of lower back pain is disrupted sleep.

Pain in the lower back can make it more difficult to find a comfortable sleeping position, interrupting sleep and the normal repair and regeneration processes that occur during sleep. This may contribute to exhaustion and frustration, and in turn higher pain levels.

Sleep hygiene is important for so many reasons. If lower back pain is getting in the way of a good night’s rest, it might be time to find the solution. Our Physical Therapists at FYZICAL Mechanicsburg can help.

Why Lower Back Pain Happens When Sleeping

Pain is not always a bad thing. In fact, it is a natural defence mechanism of the body. Pain is a physiological response that is designed to alert the body to harmful situations. However, injuries and other conditions can also cause pain, which may persist and cause symptoms like stiffness and difficulty moving.

Lower back pain may be acute, and last for just a couple hours or days. However, lower back pain can also become chronic, where symptoms last for more than 12 weeks. In either case, lower back pain can be debilitating for those who experience it, as it impacts movement, sleep, and quality of life. There are many different reasons why lower back pain occurs, from poor posture to an unsupportive mattress.

Causes Of Lower Back Pain When Sleeping

Most causes of lower back pain when sleeping can be attributed to a straightforward mechanical cause, from muscle strain to chronic conditions like arthritis. Some of the common causes of pain in the lower back when sleeping include:

• Muscle strain: Muscle strains are common as there are many small and large muscles that support the spine throughout the day. Muscle weakness, inflexibility, or deconditioning can contribute to the risk of developing muscle aches and pain. A strained muscle may cause stiffness and pain, which can make it difficult to get comfortable in bed.
• Poor posture: Body posture plays a large role in how weight and pressure is distributed throughout the body. Therefore, certain positions like slumping in a chair or sleeping on the stomach can contribute to lower back pain when sleeping.
• Ageing: Just like getting grey hair or wrinkles, muscles and joints change with age. This may include degenerative changes like arthritis, spinal stenosis, or disc disease. These conditions impact the way the joints move, and can increase the risk of lower back pain symptoms when sleeping.
• Facet joints: Facet joints are located between each vertebrae (the spinal column bones) and articulate to allow movements like bending and twists. When these joints are angry, whether from factors such as spasm or compression, it can cause symptoms in the lower back – especially at night in certain positions.
• A bad mattress or pillow: Old mattresses and pillows tend to flatten and slump over time, which ultimately means they don’t adequately support the body throughout the night. This may put undue pressure on parts of the lower back, causing pain and other symptoms.

Is Lower Back Pain When Sleeping Something To Worry About?

Whilst most cases of lower back pain can be explained by a mechanical or musculoskeletal issue, in some cases nocturnal pain can indicate that something more serious is going on.

Pain that isn’t relieved by changing positions lasts throughout the entire night, or is associated with other red flag symptoms (such as weakness, numbness, and bladder or bowel issues) could mean there is underlying pathology. It’s important that any of these symptoms are immediately assessed by a doctor, especially if there was a recent injury or a medical history of conditions such as cancer or chronic disease.

Symptoms Of Lower Back Pain 

Lower back pain can be experienced in widely different ways between different people. That is because there are a whole range of contributing factors and conditions that result in lower back pain. It is common for lower back pain to be eased in some positions but aggravated in others, such as driving, sitting for long periods, or sleeping. Symptoms of lower back pain may be mild and intermittent, or sharp and fluctuating.

Some of the common symptoms of lower back pain may include:

• A dull ache in the lower back
• Stiffness in the lower back
• Fatigue Restless sleep
• Tossing and turning during the night

How To Get Relief From Lower Back Pain When Sleeping

For those struggling with lower back pain when sleeping, there are helpful ways to find relief. The following are some of the tips to help manage lower back pain:

See A Physical Therapist

Physical Therapists are specifically trained to assess and treat a range of musculoskeletal conditions, including lower back pain. They will ask key questions to determine the cause and contributing factors to any symptoms. In this way, they can prescribe targeted exercises and recommend other strategies to help settle symptoms and improve sleep quality. Treatments may include postural modifications, strengthening or stretching exercises, and self-mobilisation techniques.

In some cases, a Physical Therapist may refer to a doctor for severe or unexplained symptoms. A doctor may complete further investigations or prescribe medications to alleviate symptoms overnight.

Attend Exercise Classes

Exercise is a beneficial way to recondition the muscles and restore normal movement in the joints. Clinical Pilates classes are a great starting point for irritable pain. At FYZICAL, we provide structured exercise programs that are tailored to each patient. In this way, we can help improve movement, aerobic function, muscle strengthening, postural control, and flexibility. When combined with advice and education, exercise can lessen pain levels, reduce disability, and improve quality of life.

Find A More Supportive Sleeping Position

It can be hard to find a comfortable position when trying to sleep with lower back pain. There are a few sleeping positions that may help alleviate painful symptoms, including:

• Curling up in the foetal position
• Reclining in supine, propped up with pillows as needed
• Side lying with a pillow between the legs
• Lying in supine with a pillow or support under the knees

It’s important to note that some of these positions will not be beneficial for all cases of lower back pain. For example, some people might find immense relief from being curled up in side lying, whilst this may be aggravating for others. A physical therapist can help guide which positions will be most comfortable.

Try A Soft Tissue Massage

Passive modalities such as soft tissue massage and other techniques can help alleviate the symptoms of musculoskeletal lower back pain when sleeping. For example, deep tissue massage may be completed by a trained clinician to target the deeper layers and restore length and function. In this way, soft tissue massage can be useful to restore sleep quality. Massage is often combined with other techniques such as taping or dry needling for the best effect.

Invest In A New Mattress Or Pillow

Finally, it might be time to say goodbye to those old mattresses and pillows. If the mattress is looking a little worse for wear, it could be contributing to the symptoms of lower back pain when sleeping. Investing in a new, more supportive mattress is one option for getting a better night’s sleep.

Is There A Way To Prevent Lower Back Pain When Sleeping?

It’s not always possible to prevent pain. However, there are some guidelines that can help reduce the incidence of lower back pain:

• Education: A large part of managing back pain and preventing future episodes is education. A little understanding can go a long way. Doctors and Physical Therapists are great resources for learning more about pain and how it affects the body.
• Addressing the psychological effects of pain: Back pain can be distressing. Add on top of that a poor night’s sleep, and it’s a recipe for exhaustion. Addressing the psychological side of pain can be beneficial in managing the symptoms in the lower back.
• Activities: Whilst a short period of rest may be needed for lower back pain, it’s important to stay as active as possible and return to normal activities when possible. It may be hard to know where to get started, so taking an appointment with a Physical Therapist can be helpful.
• Relaxation: Relaxation methods before bed can help calm the body and prepare it for a good night’s sleep.

Other sleep hygiene strategies are also important for a good night’s sleep, including avoiding devices before bed, monitoring caffeine intake, and getting into a sleep routine.

Will Lower Back Pain When Sleeping Ever Go Away?

Most cases of lower back pain will resolve after a short period of time, from a couple days to several weeks. Working with a Physical Therapist to learn exercises and strategies for managing any symptoms can improve outcomes and recovery timelines.

However, some people may develop ongoing or recurrent lower back pain that continues to affect sleep. If any symptoms continue to persist, it’s a good idea to consult a doctor to assess the situation.

The Way To A Better Night’s Sleep

Sick of tossing and turning at night, trying to get comfortable from lower back pain? Lower back pain doesn’t have to be exhausting. With the right help, the underlying causes of the  heartburn back pain can be managed and treated. Mechanicsburg FYZICAL therapists are here to help patients with lower back pain when sleeping.

Looking for a way to get a better night’s sleep? Get in touch with our FYZICAL therapists!

Always seek guidance from a medical professional about any specific health questions or issues.

References

Better Health. Back Pain. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/back-pain

Physiopedia. Interventions For Low Back Pain. Available from: https://www.physio-pedia.com/Interventions_for_LBP

Physiopedia. Low Back Pain. Available from: https://www.physio-pedia.com/Low_Back_Pain

Physiopedia. Back Exercises. Available from: https://www.physio-pedia.com/Back_Exercises 

Marty M. et al. (2008). Quality of sleep in patients with chronic low back pain: a case-control study. Available from: https://pubmed.ncbi.nlm.nih.gov/18389288/

Sleep Foundation. How To Sleep With Lower Back Pain. Available from: https://www.sleepfoundation.org/physical-health/how-to-sleep-with-lower-back-pain