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Experiencing Back Pain at Night

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Experiencing Back Pain at Night

  • Dr. Charla Fischer
  • Sep 15, 2021

It’s a refreshing feeling to get a good night’s sleep so that you can recharge from your day and be rejuvenated to tackle what the next one holds. This is difficult for people who experience nighttime back pain that impacts their ability to rest and relax. If you are one of those people who dread going to bed because you know that your back pain creeps up at night, consider these methods endorsed by Dr. Charla Fischer in New York City for getting rid of nighttime back pain.

Stay active during the day
People with sedentary jobs or who don’t move around much during the day tend to have back pain that builds up during the day that can worsen at night. Being active during daytime hours allows your muscles to stretch and gain strength. Even if you’re just able to fit in a half hour of walking and stretching during the day, it can provide helpful benefits for nighttime back pain.

Change sleeping positions
You might not realize how much of an impact your sleeping position can make on your back. You may place extra pressure on your back muscles by sleeping in a twisted or uneven position. The ideal position for people with lower back pain is back or side sleeping, but not stomach sleeping. That position emphasizes the arch in your back and can contribute to discomfort over time.

Choose a better mattress
A saggy, old, or even just wrong mattress is one of the most common causes of nighttime back pain. Sleeping on the right kind of mattress for your particular back may help you avoid pain. In general, most experts suggest sleeping on a medium to firm mattress. Although pillowy-soft mattresses may seem heavenly, sleeping on them night after night may lead to back pain. Ask Dr. Fischer  for suggestions for the best type of mattress for your condition. Also keep in mind that mattresses have a life expectancy. Consider replacing your mattress after ten years so that its support does not decline and begin to cause your body problems.

Consider your pillows
A proven way to reduce nighttime back pain is to add pillows for more support. Sleeping on your back can be benefitted by placing a pillow beneath your knees to make your body in better alignment. If you sleep on your side, try putting a pillow between your knees for support. Also make sure you trade sides during the night so that one side of your body does not carry all the nighttime weight.

Wind down with yoga
Yoga is a well-known practice for decreasing pain, muscle tightness and anxiety. Try performing some basic yoga before bed to see if it aids in preparing your back and body for a better night’s sleep. Ask Dr. Fischer for some suggested yoga moves that are designed for alleviating back pain.

Take a warm bath
A relaxing, warm bath before bed is another way to loosen up your body. Sore muscles can be additionally helped by adding a cup of Epsom salts to the water. This, along with the other suggestions for relieving nighttime back pain, may put you on the path to a restful night’s sleep.


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