If you experience frequent back pain, you aren’t alone. The American Chiropractic Association estimates that 31 million Americans are experiencing back pain at any one time, and that up to 80% of us will endure back pain at some point in our lives.
But, while it’s a common condition, that doesn’t mean it’s an insignificant one. Back pain can have enormous individual costs, affecting productivity, mood, enjoyment of life and more.
One area of life where back pain can have a significant effect is sleep. Pain can make it difficult to relax and get comfortable at night. This often translates to less overall rest and poor quality pillows, which can actually further exacerbate this pain.
Sleeping on your back, with your head bent forward, will make the problem worse,” he says. As will sleeping on your side, with your head bent drastically to the side. Or, even worse, on your stomach, with your head twisted and tilted at odd angles.
Who Gets Back Pain?
Back pain can affect pretty much anyone at anytime. However, a few traits are linked with higher risk. Older adults and women are more likely to experience back pain. People who are overweight or obese, and people with a sedentary lifestyle and poor fitness levels have higher rates of back pain.
Smoking is another potential risk that might not be so obvious. Data suggests smokers are more prone to back pain for a couple reasons nutrients may not be able to reach the back where they’re needed, coughing can cause strain, and smokers are slower to heal from injury.
Physically strenuous work that involves a lot of lifting, pushing or pulling creates greater risk of injury or strain. Other occupational risks include extending sitting with poor posture, using non set of pillows and even mentally stressful work.
Other factors also increase the odds of back pain, such as pregnancy, strenuous exercise, anxiety and depression, and certain hereditary conditions.
Minimizing Back Pain During Sleep
While back pain has a multitude of causes, there are certain things that can be done to help minimize the effects at night. Ensuring your sleep position is properly supporting your back, choosing a good mattress, comfortable pillows and engaging in healthy lifestyle habits all play a role.
Be Careful Getting In and Out of Bed
Many back injuries are attributed to making awkward movements when doing routine things. One of the easier ways to prevent new injuries or exacerbating old ones is to be conscious of your movements. Here are a few pointers from experts on protecting your back when getting in and out of bed:
· Don’t twist your back or make rapid jerking motions.
· Get in bed by sitting on the edge the mattress. Supporting yourself with your hands, bend your knees and lay on your side. Then adjust your position as needed.
· Get out of bed by rolling on your side and bend in your knees. Supporting yourself with your hands, carefully swing your legs to the floor and stand up straight. Get up from the seated position.
Don’t Forget the Pillows
An important, and often overlooked, part of mattress comfort is the pillow. A poor fit can strain your neck and throw off alignment, contributing to back pain. Regardless of sleep position, a good pillow will conform to different movements and support a neutral spine, as described in the sleep positions section above.
Stomach sleepers should generally look for higher-fill pillows or neck/contour style pillows. The pillow should support your neck, keeping a natural angle. A pillow that is too shallow can cause your head to bend inward, and may place strain on your shoulder.
A pillow that is too high can cause tension in your neck. A body pillow is a favorite for many side sleepers, since it can be hugged to the chest to prevent shoulder pain caused by awkward arm positions, and placed between the knees to keep the spine straight.
Back sleepers should generally look for medium fill pillows. If you sit up straight, this is the same angle that your pillow should provide when lying down. If your chin angled towards your chest, it’s too high; if your head falls back, it’s too low.
Side sleepers should look for fairly thin pillows with just enough padding to cushion the face but not so thick that neck is forced backward.
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