A good night’s sleep is essential for the body but back pain could be stopping you from getting adequate shut-eye.
According to a leading back specialist, there are several reasons to explain back pain and lack of sleep. If you find that you are not sleeping well, some simple changes such as moving about in the evenings could be the solution.
Michael Fatica from the Back in Shape programme explained that back pain and sleep deprivation are interconnected, which makes it a challenge to fix.
The expert stated: “Sleep is massively important for recovery, regeneration and injury prevention, but for those living with back pain it can feel impossible to get the optimum eight hours per night.”
Back pain could play a key role in loss of sleep
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Michael also suggested that being inactive for a few hours before sleeping is a factor which causes back pain at night.
He said: “For many of us, the last couple of hours leading up to bedtime are often spent sat in front of the TV or other electronic device, and often with poor posture.
“Gone are the days when advert breaks encouraged us up, for example, to make a hot drink and move around. We then go straight from sitting, which significantly compresses the discs in the vertebrae, to lying in bed for hours, and so naturally the back will suffer over such a long period of inactivity.”
The expert recommended some simple but key tips to help you get a better night’s sleep.
Keep moving in the evenings
The expert said: “If you’re sedentary, move more in the crucial ‘two-hour’ window before bedtime – go for a walk, make a drink, perform some light stretches.”
De-stress
The expert advised creating a relaxing bedtime routine that will help your mind and body wind down. For example, listening to calming music or reading a book.
Sleep on your side with a neutral spine
The expert recommended using pillows between your knees to provide extra support for the body, legs and spine, which will help keep the spine in its optimal position. He did not advise sleeping on your front, on your side with your back crooked or in the “foetal” position where your neck muscles are tightened.
Purchase a good mattress
It’s difficult to say whether a hard mattress is better than a soft one, but the expert recommended not having an old one.
He suggested investing in a mattress that provides the best comfortability in the neutral spine position.
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Making sure to not have an old mattress is key to preventing back pain
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Michael also advised recognising the difference between morning back pain and evening back pain.
He said: “Morning back pain is most often related to a case of ‘bad’ activities the day before, which have put too much pressure on the back. Inflammation builds up overnight at a faster rate as a result and then, without moving for six to eight hours, inflammation ‘pools’ and results in pain.
“In contrast, back pain at night can be a ‘red flag’, especially if there are no obvious aggravating mechanical factors, such as aggravating the back during the day. As a general rule, if there are no movements that can help make the pain better or worse, then I would recommend seeing a professional to double check there are no other underlying issues.”
If you are struggling with back pain, it is advisable to contact a medical professional.
