Causes of Back Pain
Back pain can come from a wide variety of causes, some of the most frequent are:
- Bad posture.
- Forced movements.
- Herniated discs.
- Deformities of the spine.
- Lifting very heavy objects.
- Aging.
- Overweight.
- Disorders that cause irritation of the sciatic nerve or inflammation of the joints.
- Infections.
- Previous injuries or trauma.
Best Way to Sleep with Back Pain
Before explaining step by step how to sleep with back pain, we will give you some recommendations that will help you fall asleep easily: forget about the worries of the day, avoid using screens before bed, adopt an activity that relaxes you as a routine (meditate, read a book, listen to an audiobook, etc.).
Continuing with the main topic, now we will explain how to sleep with back pain…
Best sleeping posture with lower back pain.
Sleeping with low back pain can be a challenge, as this is the most mobile part of the spine. The first thing you should do is avoid forcing the natural curvature of the spine to prevent more intense pain.
When the person suffers from low back pain, the most recommended sleeping position is “on the side” (on one side or laterally), to complement the feeling of comfort with this posture you can place a pillow between the knees, so you will also prevent the spine from rotating while you sleep.
Lying on your back is quite acceptable as long as you make sure to place small supports on your head, lower back, and under your knees. Sleeping on your stomach is totally contraindicated due to the great effort experienced by the lumbar curvature when being in this position.
Best Sleeping Posture with Neck Pain
Like the dorsal or lumbar spine, the cervical spine is exposed to all kinds of contractures, injuries and compressions; They can be aggravated by adopting inappropriate positions when sleeping.
In cases of neck pain, sleeping on your side and back are the right options. However, at a certain point, the use of a cervical pillow will be essential to minimize the space between the neck and the mattress, being able to avoid both lateralization of the neck and forced flexions and extensions.
The prone position continues to be the least flattering, as the neck is kept in continuous rotation to one side or the other, increasing the feeling of discomfort and the risk of injury.
How to avoid back pain?
To avoid back pain at any time of the day, you’ll need to make some changes in your life and daily routine, including:
- Maintain a healthy weight so as not to overload the bony structures that make up the spine.
- Perform controlled exercises that contribute to the strengthening and flexibility of the muscles of the back and neck.
- Avoid sustained postures.
- Adopt good postural habits.
- Learn how to handle loads properly.
- Eliminate inappropriate positions when working and sleeping.
It’s also important to set aside a few minutes of your time to practice gentle stretches that relax and decompress your back, neck, arms, and legs, throughout the day and at bedtime. These are our recommendations on how to sleep with back pain, we hope you put these postures into practice and that you finally get a restful pain-free.
