While lower back pain is common in all ages, it is more prominent in the elderly. It can range from mild to severe, and can also be temporary or chronic. Serious cases can interfere with almost all aspects of daily life, including sleep. Lower back pain can cause sleep disruptions, which can exacerbate the pain further, hindering the body’s ability to heal.
Sleep and lower back pain
Irregular sleeping positions can be one of the reasons for lower back pain. Having a sedentary lifestyle with minimal to no physical activity makes us more prone to back pain. If the spine is not well supported while sleeping, the risk of lower back pain increases.
However, it’s the pre-existing back pain that can cause difficulty sleeping, say experts. Continuous twisting and turning in the bed to find a comfortable position can result in low-quality sleep.
What causes lower back pain?
The most common cause of lower back pain is muscle spasm, which can result from abnormal posture, travelling long distances (especially on motorcycles), sitting for a long time, excessive strain on the back, etc., says Dr Dilip Chand Raja S, bone, joint & spine surgeon, Fortis Hospital, Chennai.
Lower back pain can be of two types:
♦ Acute lower back pain
Acute back pain refers to a sudden onset of pain that lasts for a short duration. However, it does not radiate down to the legs. “This is usually due to muscle strain, and most people get better with pain medications and physiotherapy. X-rays and MRI scans are rarely needed,” says Dr Thomas Joseph Kishen, consultant, spine surgery, spine care, Manipal Hospitals, Bengaluru.
♦ Chronic lower back pain
Dr Kishen adds, “Chronic back pain lasts more than three months. X-rays and MRI scans are necessary to identify the potential cause of pain. This could arise from the disc or secondarily from the muscles and nerves surrounding the disc.”
Best sleeping position for lower back pain
Sitting for long periods increases intervertebral disc (IVD) pressure (pressure between the discs of the spinal cord) in the spine. Our spine is in its most pressurised state when we are sitting. “Among the three common sleeping positions (sleeping on the side, back or stomach), sleeping on the side puts the least amount of pressure on the spine, making it the best position to sleep,” says Dr Raja.
“For lower back pain, sleeping on the side while bringing your knees slightly upwards towards the abdomen is advised. Placing a pillow between the knees prevents bending of the spine,” he explained.
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Lower back pain: The right mattress matters
Choosing the right mattress can play a significant role in managing lower back pain and getting a good night’s sleep. The mattress should be firm — neither too soft nor too hard, say experts.
“For individuals experiencing back pain, it is crucial to sleep on a mattress that provides optimal support and alleviates discomfort. Inadequate support from a mattress can worsen sleeping posture, strain the muscles and cause improper spinal alignment, all of which contribute to lower back pain,” says Anand Nichani, managing director, Magniflex India.
“Change the mattress once every five years and change sides once every six months. If you must lie on your back, place a small pillow under your knees. Avoid sleeping on the stomach, and if you must, place a bedsheet below the pelvic region,” says Dr Raja.
Takeaways
- Irregular sleeping positions and a sedentary lifestyle can cause lower back pain, making it difficult to get a good night’s sleep.
- Sleeping on your side (left or right) while bringing your knees towards your body can help release pressure in the spine, thereby leading to better sleep. Using a good-quality mattress should also be considered for a good night’s sleep.
