Waking up with a sore back puts a damper on your entire day. Many people don’t realize that their mattress, sleep position, and bedtime habits could be the source of persistent back pain. Learn how these factors affect sleep and tips to relieve lower back pain.
The Impact of Sleep Positions
The way you sleep greatly affects your spinal health. Certain positions put more stress on your spine than others, leading to back pain from sleeping. You may toss and turn throughout the night, but the best position is lying flat on your back. This distributes your weight evenly and maintains the natural curvature of your spine. In contrast, sleeping on your stomach is the worst position for your back because it forces your neck into an unnatural angle and flattens the spine’s natural curve, making your back hurt after sleeping.
Choose the Right Mattress
Mattress quality impacts how your back feels in the morning. A poor-quality mattress may worsen back pain, especially if it sags or lacks proper support. Foam mattresses are often recommended because they conform to your body’s shape, providing support right where you need it. If a new mattress isn’t in your budget, consider a foam mattress topper to improve your current mattress’s support.
Upgrade Your Pillow
If neck pain is a common complaint, it’s time to reassess your pillow. These days, pillows are often labeled for the sleep position they coincide with. Side sleepers need taller pillows to match the distance between the neck and shoulder, while back sleepers often benefit from shorter pillows. Stomach sleepers may want to try sleeping without a head pillow at all.
But pillows aren’t just for your head. If you sleep on your back, a pillow under your knees can help keep your spine, pelvis, and hips aligned. If you’re a side sleeper, place a pillow between your knees. And if you sleep on your stomach, place a thin pillow beneath your lower abdomen.
Improve Your Sleep Habits
A consistent bedtime routine can also provide sleep relief for back pain. Here are some tips:
- Go to bed and wake up at the same time every day.
- Exercise regularly to strengthen your back; just don’t work out too close to bedtime.
- Engage in relaxing activities before bed to reduce stress and ease muscle tension in your back.
- Avoid heavy meals, alcohol, sugar, and caffeine close to bedtime.
When to Seek Professional Help
Persistent back pain may indicate underlying issues that need medical attention. If you have tried replacing your mattress and pillow, adjusting your bedtime routine, and sleeping in a different position, yet you still experience back pain, it may be time to consult a professional. At Greater Maryland Pain Management, we know back pain can be debilitating. That’s why we take a customized approach to pain management, offering interventional procedures and medication management guided by highly skilled doctors. Expect compassionate, responsive care and same-day appointments when needed. Ready to find the relief you deserve? Contact us at (410) 648-2439 to schedule a back pain consultation at one of our six Greater Maryland locations.