For every person, an important daily event is a night’s rest with a full sleep. It is the key to good health and high performance, but not in a situation where back pain is formed. An unpleasant painful sensation literally plagues both during the day and at night, preventing you from sleeping properly. The causes of pain can be various diseases and injuries of the back, pathological processes. But regardless of them, it is necessary to organize a night’s sleep in such a way as to reduce pain and alleviate the condition as much as possible. What can be done?
Causes of pain: fatigue, injury, illness
In relatively healthy and young people, the most common cause of discomfort in the lower back is fatigue and muscle strain. Then, after a short rest and taking a warm bath, the discomfort disappears. If it is a strong and sharp lower back pain that occurs acutely or develops over time, the causes may be diseases of the musculoskeletal system, spinal injuries, or problems with peripheral nerves.
Pain in the lower back of the primary nature is possible, usually its causes are diseases associated with the skeletal muscles or the spine. These include osteochondrosis with its progressive degenerative changes in the area of the intervertebral discs and the vertebral bodies themselves. Another cause may be a disease such as spondylarthrosis — damage to the joints between the vertebrae.
Causes of pain of a different nature are secondary and can be provoked by scoliotic deformity of the spinal column, infectious diseases localized in the bone tissue of the spine, for example, osteomyelitis or tuberculosis. Soreness can occur as a result of osteoporosis, Bechterew’s disease, or neoplasms in the paravertebral region. Often, pain is a symptom of a spinal injury, even if it seemed insignificant — jumping from a height or falling onto your back threatens with fractures. Many other reasons can also lead to pain in the back and lower back, which a doctor can figure out. It is important for the patient during treatment to alleviate his condition, especially during the period of rest or night sleep.
Organization of rest on the background of pain in the back
In order to give rest to tense muscles and ligaments, reduce pain, you need a full and high-quality sleep. But against the background of lower back pain, it is not so easy to find a comfortable position and bed for this. If soreness and discomfort have become almost everyday companions, you need to change the mattress, and often even bed models — feather beds, soft sagging mattresses and iron beds with a sinking bottom are banned.
A bed for proper rest should have a rigid frame, and if there are problems with the skeleton, a wooden shield is used as a base, and a mattress is laid on top. Under the weight of the body, there should be no deflection of the base due to soft materials, especially in the lumbar area. But no less harmful is sleeping on the floor or on a bare wooden board without a mattress at all, the sleeping place must take physiological curves along the spine in order to unload the muscles.
A full night’s rest can be provided by special orthopedic mattresses or a water bed with a density regulator. Sleeping on such beds helps to take the most relaxed position for the back, allows you to relax tense muscles and relieve their reflex spasm.
Poses to relieve back pain
To relieve or completely eliminate back pain, it is important to choose the right position in bed. Sleeping on your stomach leads to muscle tension and increased soreness, so you should sleep on your back with your knees slightly bent. This reduces tension in the broad back muscles. The pillow should be placed under the area of only the head with the neck, the back and shoulders should lie on the mattress. Extending the knees with stretching the legs while sleeping on the back provokes pain in the lower back, so a roller can be placed under the area of the popliteal fossae. This will help relax the muscles and relieve tension in the tendons.
The fetal position helps to reduce lower back pain: you need to lie down, turning on one of the sides, pulling your knees and bringing the femoral region to your stomach. In this position, the back arches, due to which the muscles relax, and pressure is removed from the intervertebral discs. For convenience, it is worth placing a pillow between the legs, this will unload the lower back and femoral muscles.
Sleeping on your stomach: little tricks
If, due to injury or other circumstances, sleep only on the stomach is possible, improvised devices can relieve pain. Under the area of the groin and pelvis, you can put a roller, a folded bath towel or a small pillow. This is necessary so that the lumbar zone does not bend forward, tensing the muscles and squeezing the discs. The use of tight belts or corsets for the lumbar region can help, and if they are not at hand, tight pulling with a towel and tying a knot in front just before bedtime will help out. This will help keep your lower back stable and prevent it from leaning forward when you lie down.
How to get out of bed in the morning with pain
In addition to the fact that a good night’s sleep is important, it is also necessary to get out of bed after waking up so as not to increase the pain. After waking up, it is necessary to stretch the muscles of the legs and arms, bending and straightening them several times while lying in bed. Then you need to slowly, if the dream was on your back, roll onto your stomach, lowering one leg and leaning on your knee, smoothly transfer the weight of the whole body to the area of the arms and the supporting leg. Then rise slowly, without sharp jerks, focusing on both arms and legs, thus unloading the lumbar region. It is important to remember that sharp bends and turns provoke back pain, smoothness and slowness in movements are necessary.
You can stand up, rolling on your side, bending your knees in parallel, lift the body on your hands, leaning on the corner of the bed, while gradually lowering your legs from the bed. Your back should be kept straight when lifting. It is forbidden to get out of bed, raising your back and bending your lower back, this will lead to a sharp attack of pain.
Of course, only sleeping in the correct position in most patients will not eliminate the pain, so you need to see a doctor and treatment against the background of proper rest and sleep.