People who work at desks in the office for a long time are prone to suffer from waist soreness and back pain. Waist soreness might be tolerated, but back pain is completely unbearable, you can't even sleep when it is serious. It hurts when sleeping on your side, on your back as well as on your stomach. No matter how you change your sleep position, you will feel pain in the back, which causes you can't sleep at night and work during the day. It was about to collapse during that time. The back pain crashes you.
No worry, this article will help you. We introduced the probable reasons of your back pain, and how to sleep well at night with back pain. Please read on.
Part 1. Why you have back pain?
In addition to various disease factors, the most common cause of back pain is your habits and customs.
1. Mattresses and pillows are not suitable
A mattress or pillow that is too hard or too soft can easily lead to insufficient back (head) support. In addition, the old mattress that has been sleeping for more than ten years is deformed. The mattress cannot evenly distribute the weight of the body, resulting in back pain and even spinal deformity. Therefore, if your mattress or pillow has been used for a long time, it’s the time to replace it.
2. Long-term use of shoulder bag
If you often lift heavy objects with one side of your arm or carry a large and heavy bag on one shoulder for a long time will lead to imbalance of the shoulders and deformation of the spine. The weight of the bag should not exceed 10% of the body weight.
3. Wear high heels very often
You should be noted that high heels can cause uneven stress on the spine and a hunched back. So it’s wise to wear as few high heels as possible, or don't wear too high shoes.
4. Sitting at a desk for a long time
Sitting puts 50% more pressure on the spine than standing. Sedentary people have less physical activity, and the strength of the back muscles will be weakened as a result.
5. Lack of exercise
If you don’t like to exercise, your muscles in the back will get weak. Once the back support is insufficient, the body is prone to stiffness and the function of the intervertebral disc degenerates.
Weight gain puts more strain on the back. Too much fat around your waist can cause your body to bulge and increase the pressure on your back. Losing 5% to 10% of your weight can greatly improve back pain.
Part 2. How to sleep well at night with back pain?
1. Change your sleeping position
Your sleeping position has a big impact on whether you sleep well and whether you experience pain. For example, if your torso or pelvis is twisted while you sleep, your muscles may be under extra stress. The best sleeping position for people with back pain is on their back or side, not on their stomach, sleeping on the stomach can exaggerate the arch of the back, which can exacerbate pain in that area.
2. Exercise more during the day
Exercising every day isn't just good for your health. If your job is mostly sedentary or you spend most of your day sitting, your back pain may be exacerbated during the day and worse at night. If you exercise during the day to stretch your muscles, the less tight and contracted your muscles will be when you sleep. But don't worry -- you don't need to run a marathon. Even modestly walking and stretching for 30 minutes a day can make a huge difference.
3. Get a better mattress or pillow
The most common cause of back pain at night is a bad mattress. Your mattress doesn't need to get old to bring you problems! If you don't sleep on a mattress that fits your body, you may experience the pain. If your mattress is around 10 years old, you should consider replacing it. Older mattresses don't provide the good support. The best mattress for you depends not only on whether you experience back pain, but also on your preferred sleeping position. While side sleepers tend to feel more comfortable on thicker mattresses, back sleepers generally prefer thinner mattresses. However, most experts and those who experience back pain recommend a medium-firm mattress.
4. Try Yoga before bed
Yoga has long been praised for reducing pain, anxiety and muscle tension. There are even yoga poses specifically designed to relieve back pain. If your back is uncomfortable while you sleep, try practicing some basic yoga moves before bed. This gives you the stretch and tension release your body needs to sleep well.
5. Use extra pillows
Using pillows for extra support is a proven way to relieve back pain. If you sleep on your back, try placing a pillow under your knees to properly align your body. If you sleep on your side, put a pillow between your knees. However, avoid sleeping on your stomach anyway, as this is a well-known cause of back pain.
The bottom line
Many people are even afraid to sleep because they experience back pain at night. While not everyone has this unpleasant experience, many people seem to have back and lower back pain when sleeping. This can be very frustrating as it often results in a lack of deep sleep which in turn leads to insomnia, nightmares, grumpiness and anxiety. The good news is that these methods we introduced above have been proven to help people with back pain.