BACK pain can be unbearable at the best of times, never mind when you’re trying to get a decent night’s sleep.
It is often more difficult to fall asleep in the first place. Pain can also come in waves that wake you up throughout the night.
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Valentina Roffi (Clinical Specialist Physiotherapist) is Director of Sprint Physiotherapy.
She admits to having experienced back pain at night. However, there are simple changes that can be made in your sleep habits to ease the discomfort.
Give the below a try and see how you sleep, tonight…
A word of warning: Valentina adds that if all the above techniques below fail to tackle night time back pain and back pain persists for longer than a few days, it’s important to seek expert care.
She said: “A qualified chartered physiotherapist, osteopath or doctor will be able to screen this and give further advice on treatment.”
Pre-bed stretching
“With regards to sleep positions for either lower or upper back pain, I’m afraid there is no ‘one size fits all’ advice,”Valentina.
“As a gross generalisation, upper back pain is often related to postural causes.
“It can be helpful to go through a little stretch routine before getting into bed,”She advises.
“This can include stretches that get the arms moving above the head, across the chest and even outwards.
“Shoulder rolls are helpful as well as back stretches like cat/cows and rotations.”
She adds that the body likes to move: “Movement allows muscles to contract and pump fresh blood and oxygen around the body as well as keeping joints lubricated and soft tissue flexible.
“During the night we tend to stiffen up as we lie in static positions for longer periods of time, hence getting sorer throughout the night.”
Take into account how you move throughout the day
Valentina explains that exercise is a very important tool to help tackle spinal pain, whether it’s in the neck, upper or lower back.
“Finding the right daytime exercise regime will have an impact on the quality of sleep and reduce long term back pain.
“A physiotherapist can help guide on what the best routine is for specific problems and provide individual advice.”
A rule of thumb is to stop doing a particular movement if it hurts or makes you feel uncomfortable.
Go mattress shopping…
“Having the right mattress can be helpful.
“Unfortunately while there is great marketing for specific memory foam or orthopaedic mattresses out there, even these can be a bit hit and miss for some people,”Valentina warns
“Everybody is different and what works for you may not work for your next door neighbour, regardless how similar your back pain may seem.”
Before making your final decision, make sure you try as many mattresses as possible before buying your mattress.
“Do not rush your decision,”Valentina.
Or work with what you’ve got…
“Ultimately, it will come down to how firm or how soft one likes it.
“Should changing a mattress not be an option, there are easier ways to change how firm or soft your current one is,”Valentina.
To soften the mattress feel and provide more comfort, you can use a thick mattress topper.
“A firm plank of wood under the mattress will do the opposite, for those bodies that prefer a firmer support,”She continues.
Make sure you are properly positioning your pillows
Valentina believes that pillows can make great friends.
“Pillow positioning can be a bit trial and error but having an array of pillows to position in different places can be very helpful.”
“Some people find lying on their sides with a pillow between their legs quite helpful.”
For between your legs, a thicker and fluffier pillow might be better. A memory foam that molds to your body’s shape may also work well.
“This reduces the stress through the hips and pelvis and can allow the back to relax more,”Valentina.
Stomach sleeper? Place a pillow under you stomach, and/or bend one knee to one side.
“The thinner the pillow, the better for this as it will be enough to provide some pressure relief for the spine,”Valentina.
To ease the pain, you can either place a pillow behind the lower back or hug a pillow.
This position can be very comfortable for people who prefer to lie on their backs. Valentina claims it allows the body weight to be evenly distributed over the broadest areas.
“Placing a pillow underneath the knees can reduce pressure through the lower back.
“Thick, fluffy pillows or thin pillows can be appropriate for this, depending on the amount of support one needs.”
Be calm before you go to bed
“Stress can be a significant perpetrator for pain,”Valentina.
“Going to bed in a stressed state will likely contribute to a poor night sleep paired with discomfort during the night.
“For example, creating a consistent routine 30 minutes before sleep time can help the body relax and settle into a relaxation pattern.”
To decrease your mental stimulation and increase melatonin levels, dim the lights and unplug electronics from 30-60 minutes before bed.
“Slow, deep breathing techniques as well as meditation techniques can be both beneficial for pain management and relaxation.”