Sleeping with Lower Back Discomfort

At Stretch Zone, we offer many practitioner-assisted stretches for lower back pain, and we’ve seen the spinal issues that can arise from bad sleep habits.

Something as simple as a new mattress or new sleeping position can help soothe the discomfort you’re feeling.

In this article, we’ll discuss some of the ways your sleep habits can impact your back. We’ll also discuss how you can relieve the discomfort you’re currently experiencing.

Why Does My Lower Back Hurt When Lying in Bed?

Lower back discomfort when lying in bed is often related to sleep position, mattress support, muscle stiffness, or underlying spinal issues.

Many people sleep on their backs. This puts pressure on that area, making any underlying issues more obvious. When sleeping, you have few distractions from discomfort at night, when the rest of your home is likely quiet. This makes you more likely to notice problems you’re already experiencing.

What Causes Your Lower Back to Hurt?

Lower back discomfort can result from overuse, injury, tight fascia, disease, or structural issues that affect how the spine is supported during sleep.

Back discomfort comes with numerous potential causes, so there’s no need to be alarmed. At the same time, feeling this discomfort at night can be one of several indicators pointing to a more serious issue.

The following are aspects of discomfort specific to your lower back, which may speak to a larger issue:

• You experience it outside the ages of 18-50.
• It never stops, lasting longer than six weeks.
• You’ve previously experienced major trauma.
• You’re only experiencing it at night, when lying down.

If your discomfort is sporadic, it’s often best to focus on the symptoms that trouble you. If it persists for long periods of time – or it’s paired with other worrisome symptoms, like an inability to feel sensation in one or both of your legs – it’s best to visit a medical professional.

Find out more reasons why your back is aching to gain a holistic view of your back pain.

Can Lying Down Too Much Cause Back Discomfort? 

Yes, lying down for extended periods can increase lower back discomfort by reducing movement and causing muscles and fascia to stiffen. It depends in part on the source of your discomfort, which is why it’s important to think carefully about your symptoms.

Can Not Getting Enough Sleep Cause Back Discomfort?

Excess isn’t good in either direction. Once you’re certain you’re not lying down too much, you also need to make sure you’re getting enough sleep.

Sleep is important for your body, giving your muscles the chance to rejuvenate after the stresses of the day. If you’re not in bed enough, the inflammation can cause your back to feel worse.

Can a Bed Make Your Lower Back Hurt? 

Yes, a mattress can cause or worsen lower back discomfort if it no longer provides proper support or isn’t the right mattress for you.

Investing in a new bed can be expensive, so if you’re unsure whether you need a new one, it’s worth considering some of the major signs that the mattress is the problem. We’ll discuss these signs below.

How Do I Know if My Mattress is Causing My Back Discomfort?

Does Your Lower Back Hurt When You Sleep? 

If you’re feeling back discomfort most intensely in the middle of the night, or when you’re getting up in the morning, the issue can most likely be found when you sleep. 

When the discomfort is worse at night, your first step should be to change your sleeping position, to ensure this isn’t bending your spine into an unnatural place. If this doesn’t help, you likely need to replace your mattress.

If the discomfort is the same during both the day and night, however, you’ll want to look at other factors that could be causing the issue.

How Long Have You Been Sleeping in Your Bed?

The age of your mattress plays an important role in lower back comfort, as older mattresses often lose their ability to support proper spinal alignment. 

Generally, it is best to get a new bed no more than once every eight years. For one, this prevents the mattress from degenerating with age. Older mattresses often get soft, not providing the support your body needs.

Shopping for a new mattress once every eight years also helps ensure that you’re getting the right mattress. Many things can change during that  amount of time – how you sleep,  your weight,  and even in some cases the density of your bones – which makes an old mattress less suitable than a new one.

If you’re experiencing the opposite problem, with your new mattress causing the discomfort, you may just need to give it time to acclimate to your body. If you’re still experiencing this discomfort after 90 days, you may not have the bed that’s right for you.

Are You Having Trouble Sleeping? 

Difficulty sleeping alongside lower back discomfort may indicate that your mattress or sleep environment is preventing your body from fully relaxing and recovering.

What If I’m Still Not Sure My Mattress Is the Issue? 

If the source of your lower back discomfort is unclear, testing different mattresses can help determine whether inadequate support is contributing to the problem. By comparing new mattresses to the one you currently have, you can determine whether it’s the mattress itself that needs replacing.

What Should I Look for When Buying a New Mattress?

If your mattress is causing back problems, you’ll want to know what to look out for when buying a new one.

First, it’s useful to try the mattresses out yourself. There are many different body types, and you want to make sure the mattress is right for yours.

Even if you’re not able to try mattresses out in the store, many companies offer trials that last up to 100 days. It’s good to take advantage of these programs because if your bed still doesn’t feel good after 90 days, it’s already broken in and will likely cause problems in the future.

You’ll also want to consider mattress firmness. In general, firmer mattresses are better for back discomfort because they ensure better alignment of your spine. That said, mattresses that are too firm put pressure on your hips, which in turn can cause or exacerbate your lower back issue.

Your BMI is an indicator of what you need, as lower BMIs tend to respond better to softer mattresses.

Memory foam mattresses are specifically designed for people with back discomfort. If you’re in a relationship, you may want to get a bed that offers two different, adjustable levels of firmness.

Are Water Beds Good or Bad for Back Discomfort?

Water beds can distribute pressure evenly, but often lack the consistent support needed to maintain comfort for your lower back. These beds are also prone to leaking. 

Is Sleeping on the Floor Good for Your Back?

Some people sleep on the floor because they believe it’s good for their back. There are benefits to this practice, but it’s not ideal for lower back discomfort. The hard surface puts pressure on your hips, which in turn causes the tension felt in your lower back.

Does Lower Back Discomfort Get Worse with Age? 

Lower back discomfort often becomes more common with age due to loss in both bone mass and muscle. This progression, combined with other processes like the thinning out of your spinal cord, often contributes to back discomfort.

There are many things you can do to stall this change, such as engaging in regular physical activity and eating a healthy diet. As well, practitioner-assisted stretching can help you maintain your range of motion, ensuring that you don’t lose it as you age.

What Helps Lower Back Pain When Sleeping? 

One of the first steps to relieving lower back discomfort is changing your sleeping habits. Typically, we want to start with the position you sleep in. The following are all good sleeping positions for mitigating the discomfort you’re feeling.

Sleep on Your Side  

If you go to bed on your side, you’re putting less pressure on the area that hurts.

There is no notable difference between lying on your left side or your right side. In fact, when choosing this position, try to vary between lying on your left side and right side.

By lying on the same side every night, you’re putting regular pressure on only one half of your body. Your shoulder is particularly vulnerable to discomfort if you lie on it every night.

There are two recommended ways of sleeping on your side: in the fetal position or with a pillow in-between your knees. The former helps keep your vertebrae as open as possible, which in turn relieves the discomfort that results from pinched discs. The latter helps align each part of your spine.

Sleep on Your Stomach 

Sleeping on your stomach isn’t recommended in most scenarios because of the way it orients your spine. That said, this may be the only way you fall asleep. It’s also useful for minimizing the pressure placed on your spinal discs.

When on your stomach, you’re putting pressure on your neck and spine. The best way to offset this is by putting a pillow under the bottom half of your stomach. If you choose to sleep in this position and want a pillow by your head, you’ll want to choose the thinnest pillow possible.

This technique helps you ensure that your spine is aligned, which is essential if you choose this sleeping position.

Sleep on Your Back 

If you can’t fall asleep without lying on your back, you’ll want to put a pillow underneath your legs.

Depending on the source of your discomfort, you may also be able to sleep in a reclined position. While the most convenient way to do this is typically in a chair, in the long run you’re better off getting an adjustable bed.

This gives you more support, while also allowing you to sleep in that reclined position.

How Does Assisted Stretching Help Lower Back Pain?

Practitioner-assisted stretches for lower back discomfort are ideal here, since they’re non-invasive. A professional will also be able to give more detailed, personalized advice to you based on what they’re seeing.

Our research has shown that with weekly stretching sessions, 85% of participants experienced improved range of motion [1], with an 8–11 degree improvement in back flexion [2]. For reference, a 1 degree change in extension can unlock huge mobility, significantly improving a person’s functional mobility and quality of life. If you’re looking for real relief from stiffness and discomfort, regular, practitioner-assisted sessions are the most effective way to feel better.

At Stretch Zone, our practitioners work with members to design unique stretch programs for each member. They also listen to the member, understanding which stretches feel good and which ones cause discomfort. This helps increase your range of motion, limbering you up and making your body more resilient.

Looking for Practitioner-Assisted Stretches for Lower Back Pain?

StretchZone is here for you. For decades, we’ve been helping people relieve their lower back discomfort. Our practitioners are trained to help you benefit from the many benefits that stretching can cause. Even better, our studios can be found across the country, meaning it’s more convenient than ever to find a stretch practitioner.

Are you ready for a free 30-minute stretch session? If so, please don’t hesitate to book it today. We’re always happy to help newcomers see what a difference practitioner-assisted stretching can make.

[1] Results may vary. Based on a limited internal study. Not intended to diagnose, treat, or cure any condition.

[2] Results based on a limited internal study. Individual results may vary.