How to Prevent Bedtime Back Pain


Americans with back pain are a dime a dozen, and so often it may be directly related to several improper habits, including your sleep position.  We maintain the integrity of our pearl whites with floss, tooth paste, and by avoiding sugary foods and drinks. All these extra steps are taken to avoid tooth decay, so why aren’t we taking the same precautionary actions to protect the spine? Keep in mind what Buddha once said, “To keep the body in good health is a duty . . . otherwise we shall not be able to keep our mind strong and clear”. Read on to learn the proper way to prevent back pain from a night of slumber.

Bed Back Pain & Beyond

As cliché as it is, there is nothing like a good night’s rest, and if you are waking up on the wrong and painful side of the bed, there’s probably an easy answer for your back pain, and a way to prevent such pain.

How do you know if your back pain stems from the bed? Well, if you go to bed without spinal pain and wake up with tightness in your back or neck, then the chances are high that the problem lies in the mattress, pillow, or your sleep position.

The Mattress

Sometimes a firm mattress provides too much support, while a soft mattress does not provide enough support. Often aged spring mattresses just don’t have the ability to support your body’s weight. This is the same case for pillow-top mattresses (latex), as they begin to sag and wreck havoc on your spinal column and back muscles. If you don’t believe it is the firmness of your bed causing this stiffness, it may be your pillow.

The Pillow

The size and shape of the pillow may be a problem for your body. A good pillow should provide adequate neck support. Inefficient support may cause your cervical spine to become stiff, so it should be firm and contoured for the neck, as well as for whatever sleep position you chose for the night.

Your Sleep Position

The ideal sleep position for the spinal column is reached by sleeping on your side. Alternating from your left and right side is the best way to sleep because the cervical spine is not put in a comprising position, as it often is when you sleep on your stomach and back. When you sleep on your stomach or back, your neck muscles and vertebrae are stretched and turned (and may even lock) beyond their normal capabilities. Back sleeping is not always a good idea because the lumbar spine (lower back) has a tendency to flatten and become painfully stiff. Stomach sleeping causes the curve in the lumbar spine to become greater and will also present the achy stiffness in your back.

Prevent Bad Bed Back

Reducing your back pain with a different mattress, pillow or sleep position may work if that is definitely the cause of your pain. If changing these things does not work try something that should benefit your spinal health- Exercise! After all, your upper-body weight and spinal structures are supported and protected by your muscles. Maybe you aren't the one suffering from back or neck pain, nevertheless, it’s a fantastic idea to maintain a healthy spine. Plus, there are many benefits from having strong back muscles, as you will know after about a month of working out.

Back Pain Relief

Stretching, exercising, and several of our alternative therapies may assist in relieving the tight, stiff pain from your back or cervical spine. We have many types of chiropractic care programs that may suit your condition. Our massage therapy works to loosen stiff muscles while reducing your pain. Talk to a pain relief expert at Preferred Spine and Rehab today for a free consultation.