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Find out how flexible you areHave you noticed that your back pain usually gets worse at night when you’re trying to sleep? Or maybe you wake up the next morning all achy and stiff? Well it turns out there are a number of factors that can worsen your back pain at night but don’t worry, as I explain, there’s plenty you can do to ensure that you get a good night’s rest!
Do you feel as though your back pain is worsening at night but can’t understand why? Well surprisingly there are a number of reasons why your back pain can spike suddenly during the night, either disturbing your sleep or causing you to wake up feeling stiff, sore and in need of another nap.
1http://www.everydayhealth.com/news/switch-sleep-positions-ease-back-pain/
2https://www.mattress-guides.net/top-premium-mattresses-chronic-lower-back-pain/
The simple answer is yes. Stomach sleeping is infamous for causing back pain problems, which makes sense when you think about it.
Most of your body weight will be dispersed around your middle so the natural curve of your spine will be flattened and placed under unnecessary strain in an awkward position. Since the spine is a hub for your nerves this pain can spread throughout your entire body, not just your lower back!
Then there’s your neck to consider. Unless you’ve miraculously developed the ability to breath with a pillow stuffed in your face, the chances are that you have to turn your neck to the side in order to breathe peacefully through the night.
This can cause problems because it’s not a natural angle for your neck to be twisted at – imagine sitting all day with your head turned to the side! It puts your head out of alignment with your spine which eventually will cause you some discomfort and in a worst case scenario it can cause some real health problems such as a herniated disk!
Okay, so stomach sleeping is clearly off the agenda – how are you supposed to sleep then? Well hold your horses; stomach sleeping doesn’t have to be off the agenda entirely.
I understand that it can be difficult to adjust to a new sleeping position so I’ve provided some tips on how to optimise your stomach sleeping experience to minimise any back pain problems.
1. Ditch the extra pillow – Well all enjoy lying back and taking in the comfort of a nice soft pillow but if you prefer stomach sleeping you may need to prepare yourself to part with at least one of your pillows. The more elevated your neck is, the more it is angled which can cause a lot of pain and discomfort. Instead use that extra pillow to prop up your pelvis while you sleep – this should take some of the pressure off your back!
2. Stretch in the mornings - Try to stretch properly in the mornings – it can help to diminish any lingering aches or pains and help to wake up the muscles in your back properly. Why not give yoga a go? It’s great for promoting flexibility and balance and can help you to relax and focus, preparing your mind and body for the day ahead.
3. Train your body – On the other hand, if you really want to curb that bad habit, you could try training your body for a new sleep position. Most stomach sleepers find it easier to adjust to sleeping on their sides so why not try using some of your pillows to train your body? Position a few pillows at either side of your body, close to the ribs – this should prevent you from rolling on to your stomach!
What if I don’t sleep on my stomach? Well if you don’t sleep on your stomach there are still a number of things you can do to improve the quality of your sleep, especially if you suffer from back pain. Check out my article on the topic here to get an idea about the best sleeping positions for your back!
Apart from correcting your sleeping position, you are probably wondering what else you can do to diminish your chances of developing back pain, particularly at night. Fortunately there are a number of easy steps you can take to relieve and prevent back pain, although it may involve making a few simple lifestyle changes!
Change your posture: I have already touched upon how posture can affect your back so it’s important that you do everything possible to amend your own posture. I know it’s tempting to slouch, particularly when you’re tired, but it really can upset your back. If you need a little extra support, simply roll up a towel so it forms a long tube. Position it between your chair and the small of your back. Hopefully this should discourage you from slouching without compromising on your comfort!
Consider your footwear: Your feet are important but most of us are guilty of mistreating them at some point or another, whether it’s imprisoning them in stiletto heels or going for a jog in inappropriate trainers. Instead of punishing your feet, try to focus on comfort first. Wear shoes that fit properly and if you are going for a jog, make sure you have the right trainers!
Look at your diet: Believe it or not, your diet can affect your chances of getting back pain, especially if you’re fond of sweet, sugary foods. This is because many foods can stimulate an inflammatory reaction – think alcohol, caffeine, salt and processed fats! Eating too much of these foods can also lead to obesity, which will really place a lot of unnecessary strain on your poor back. Instead focus on wholesome healthy foods – fruit, veg and plenty of wholegrains. Really try to increase your intake of vitamin D and calcium – both of these nutrients are critical when it comes to supporting your bones!
Gentle exercise: Exercise can be a great way to strengthen your back muscles and increase your flexibility. Knowing how much and what types of exercises to do is crucial though – the last thing you want is to over-exercise and end up pulling a muscle! I’d personally recommend swimming because it’s a gentle, low impact exercise that should help to ease any pain or discomfort. If you want to read more about back pain and exercise though, make sure you check out my article on the subject for more details!
If you are currently suffering from back pain at night and looking for a natural way to relieve your discomfort without having to resort to painkillers, I would really recommend trying our Atrogel®Arnica Gel.
This natural herbal remedy is prepared using extracts of fresh arnica flowers formulated into a lovely cooling non-greasy gel that’s quick and simple to apply directly to the source of your pain.
Perfect for adults, children and pregnant women, you can use this wonderful product for bruises, joint pain or muscle aches alongside your usual pain relief medication. It’s a must-have in my opinion and once you’ve tried it, I’m sure you’ll agree!
“Excellent gel, better than the other available in the market.”
Originally written on 06/07/2017, updated on 14/08/2018.
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Find out how flexible you areAs the A. Vogel Muscles and Joints advisor, I recommend Atrogel® for the effective relief from aches and pains.
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