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How to Avoid Lower Back Pain During Sleep

If you have ever used the phrase “I must have slept funny” to explain why you woke up with an achy back, you’re not alone.

In fact, research shows one in three people experience back and neck pain after a single night’s sleep.

Occasional back pain after sleeping can sometimes stem from your sleeping surface or from the position in which you sleep.

Simple changes may help relieve some of the strain your back may incur while you rest.

Many physicians suggest trying a new mattress if your bed is too hard or sags in the middle. Mattresses that are too stiff or too saggy do not properly support the joints, causing pain.

“To some extent there’s no magic formula because we’re all different shapes and sizes, but it’s a matter of finding a comfortable mattress,” Grant Wilson, a physiotherapist and the co-author of “7 Steps to a Pain-Free Life,” told FoxNews.com. “Most people are more comfortable with a reasonably firm mattress and certainly a solid base. A reasonably firm mattress keeps the spine straight and therefore lessens pressure on all the joints and the structures around the spine.”

How you sleep also impacts how you feel in the morning. It’s estimated that 17 percent of people sleep on their backs– a position widely known to help with back pain.

Wilson said there are two sleeping positions you should try to avoid.

“Sleeping on your side and curled up in a ball is not the best position because it tends to build up that pressure in the structures and discs in the back, particularly if we sustain that posture for a long time at night. You want to be in a more neutral position,” Wilson said. “And some people sleep on their stomach, but again that’s not advisable, particularly if people have neck pain or headaches.”

If you sleep on your back or on your side, Wilson suggests using a night roll, a belt-like pillow with the padding on the back.

“The idea of a night roll is that by wearing it around your waist, it fills in the gap between your hips and your rib cage, and therefore keeps the natural curves in your back and in your spine,” he said.

Night rolls can be purchased online and at some local pharmacies. Wilson said you can also try to make one yourself at home by rolling up a full-size bath towel and tucking it into one leg of a pair of pantyhose or tights.

“Roll it up so that it’s a nice firm ball, put that around your waist and either pin it or just tie it in place, so it’ll stay firm if you roll from side to side during the night,” he said.

If your back pain continues, Wilson advises speaking with your doctor.

SOURCE: http://www.foxnews.com/health/2015/04/13/how-to-avoid-lower-back-pain-during-sleep/

 


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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