Back Pain After Sleeping -- 4 Tips for a Better Sleep

Back Pain from Sleeping: A Look at the Numbers

According to Henry Ford Health, many of America's health problems trace back to under-discussed subjects like diet, exercise, hygiene, and adequate sleep. Research indicates that "approximately eight out of ten adults experience back pain at some point in their lives due to their sleep technique, pattern, position, or mattress quality." Dr. Holland notes that "many people wake up with a stiff, achy back and think they have to live with it, but you don't."

Doctor-Approved Techniques for Better Sleep

If you experience back pain upon waking, several solutions are available:

Back Sleeping

While not the most popular position, studies show back sleeping is likely optimal for reducing back pain. "A pillow under your knees can make this position comfortable and easy on your spine," according to experts.

Use a Flatter, Contoured Pillow

A properly designed pillow is essential for back sleepers. "A big fluffy pillow forces your neck forward, and a flat one lacks support," explains Dr. Holland. "The right back-sleeping pillow will cradle your head while your neck stays in alignment with your back."

Side Sleeping

Side sleeping can help when executed correctly with proper support. "Don't just plop into bed at the end of the day and lie on your side," advises Dr. Holland. Effective side sleeping requires a supportive head and neck pillow, knee and hip support, and lumbar support via a pillow or rolled towel.

Avoid Stomach Sleeping

People experiencing sleep-related back pain should avoid stomach sleeping. This position "twists your neck to one side and arches your back, which can lead to misalignment and pain," and can restrict breathing by compressing the rib cage.

Mattress Choice

Mattress firmness significantly impacts sleep-related back pain. A medium to medium-firm mattress typically provides adequate support without excessive rigidity.

Temperature Control

While room temperature doesn't directly affect the back, discomfort from temperature causes tossing and turning, which strains the spine. Research suggests maintaining a temperature between 60 and 67 degrees Fahrenheit for undisturbed sleep.

Nightly Routines

Establishing evening habits helps reduce tension. Beneficial practices include stretching, yoga, meditation, and soft music. Avoid caffeine, sugar, and excessive screen time before bed.

Chiropractic Care for Back Pain

When home remedies prove insufficient, chiropractic care becomes necessary. Persistent morning back pain may indicate spinal misalignment (subluxation), requiring professional chiropractic manipulation. A qualified chiropractor can diagnose the underlying cause and implement appropriate treatment through adjustments, massage, lifestyle changes, and sleep optimization.

Treating Sleep-Related Back Pain at Cool Springs Chiropractic

Cool Springs Chiropractic in Franklin emphasizes a care-focused approach built on trust. Dr. Hinz notes: "Our expert team provides tailored chiropractic care to address our patients' unique health needs, including the treatment of back pain. We're here to effectively diagnose the problem and help back pain patients experience relief."

To schedule an appointment, call (615) 503-9900 or access the $49 New Patient Special online. The office is located at 3252 Aspen Grove Drive, Suite 13, Franklin, Tennessee.