Back Pain From Sleep – What to Do?

Back Pain From Sleep – What to Do?

Tips For Better Sleep Time | Wellness & Lifestyle
August 30th, 2021 5 minute read

Back pain can interfere with a good night of sleep, but in some cases, sleeping may be the root cause of back pain. An old mattress or uncomfortable sleep positions can cause back pain over time, but there are ways to manage upper and lower back pain from sleep, so you can get the rest you need and wake up feeling your best.

The Best Back Pain Sleep Position

Back pain and sleep position can go hand-in-hand, so choosing the right position for sleeping can make a difference. According to the results of a study in The Internet Journal of Allied Health Sciences and Practice, sleeping in a side lying position is linked to better sleep quality, as well as less neck and upper back pain upon waking.

Sleeping on your side might be the best back pain sleep position. Even if this position doesn’t work for you, if you’ve been having back pain with sleep, you might at least consider trying a new sleeping position. On the other hand, you can also make some minor changes to support you current sleeping position. For example, if you have back pain and sleep on your stomach, experts recommend placing a small pillow under your lower stomach to prevent your spine from sagging. With support, lying on the stomach can be an appropriate lower back pain sleep position.

Choosing the Right Mattress for Back Pain From Sleep

If you’re waking up with pain back after sleep, your mattress may also be to blame. A worn or low quality mattress can have a negative impact on spinal alignment, leading to issues like upper back pain from sleep. Research suggests that a mattress that is of medium firmness is the best option for promoting comfort and optimal spinal alignment.  Choosing a mattress that is self-adjustable has also been found to be beneficial, so if you are not finding relief for back pain from sleep, it may be worth investing in a custom mattress.

Targeting Pressure Points to Relieve Sleep-Related Back Pain

Sometimes, back pain from sleep can be due to soreness from pressure points in the back. If this is the case, massage can be helpful. One study with individuals suffering from low back pain found that massage therapy reduced pain and improved sleep after five weeks of twice-weekly sessions.

While you may not be able to get a massage in the middle of the night, you can mimic the beneficial effects of massage through weighted blanket therapy. A weighted blanket provides deep touch pressure to the body, much like massage, and can reduce back pain from sleeping.

A quality weighted blanket can even be effective for side sleepers, so long as it provides even pressure to the body and is not so heavy that it places excess stress on the joints. This makes a weighted blanket a suitable option for those who find that side sleeping is the best position for managing back pain.

Why It’s So Important to Manage Back Pain from Sleep

If you’re dealing with back pain from sleep, finding a solution can make a significant difference in your life. Studies have shown that people who experience chronic low back pain suffer from the following consequences:

  • Poor sleep quality
  • Sleep disturbance
  • Reduced sleep duration
  • Dissatisfaction and distress surrounding sleep
  • Difficulty falling asleep
  • Problems with functioning during the day

What all of this means is that failing to address back pain from sleep can really begin to interfere with your life. You may find that you are unable to get the rest you need, which can lead to health problems and make it difficult to get through the day. Addressing sleep-related back pain is essential for improving sleep so that you feel your best. Improving your sleep can also reduce the risk of health problems that arise from sleep deprivation, and improve your overall quality of life.

Manage Back Pain with an Aricove Weighted Blanket

For those looking to manage sleep-related back pain, Aricove offers weighted blankets for adults in various weights. Our weighted blanket of 15 lbs is a popular option, but we also offer weighted blankets in 10, 12, 17, and 20 lb versions to meet each individual’s needs. Our weighted blankets are made from premium bamboo fabric that is naturally cooling and moisture wicking for optimal comfort. We also utilize a design that ensures even weight distribution, so you can be confident that our blankets will contour to the body and stimulate pressure points that could be causing back pain.

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