The Impact of Sleep Quality on Back Pain
Lower back pain and poor sleep are some of the most common issues affecting the majority of the population today. These issues not only impact our daily activities but also deteriorate our quality of life.
But what if these two problems are not individual but arise because of each other? In this blog, let’s dive deep into the relationship between sleep and back pain.
Back pain and sleep
A study conducted with 9,611 participants concluded that lower back pain is associated with a shorter duration of sleep and poor sleep quality. Another study observed that a night of poor sleep quality was followed by a day with higher pain intensity. On the other hand, another study found that back pain and insomnia have a bidirectional relationship, which means insomnia can cause back pain and the other way around.
Poor sleep can lead to lower back pain and even make it worse. When you don’t get enough sleep, your body isn’t able to fully recover, which can increase inflammation and aggravate pain in the lower back.
Lack of sleep can cause muscle tension and stiffness, which can further worsen lower back pain. Moreover, poor sleep can also have a psychological impact, leading to stress and anxiety that can worsen the pain.
Effects of sleep quality on pain
Interrupted sleep leads to chronic back pain.
Interrupted sleep is known to increase the chances of chronic back pain. A study concluded that people experiencing disturbed sleep or inadequate sleep were not able to effectively fend off pain signals. This chronic pain leads to laser sleep and, therefore, worse pain, creating a vicious cycle of back pain and lack of sleep.
Poor sleep increases inflammation.
Lack of sleep can disable your body’s ability to produce essential anti-inflammatory compounds, which further worsens back pain, particularly if it is associated with tissue inflammation.
Inflammation gets stirred up in your body when something is going wrong, usually when you’re fighting a virus or healing from a cut or burn. But inflammation can also cause or increase pain.
Lack of sleep blocks the effects of painkillers.
Some studies suggest that not getting enough sleep not only makes people more sensitive to pain but also blocks the production of chemicals in the brain that ease pain.
Sleeping positions to Ease Back pain.
Your sleeping position can either make your back pain worse or help you feel better. This is because of the pressure that falls on certain parts of the body for a prolonged period of time.
- If you sleep on your back, put a pillow beneath your knees to take pressure off of your lower back.
- If you sleep on your side, placing a pillow between your knees can help you properly align your spine and reduce pressure on your lower back.
- If you are used to sleeping on your stomach, place a pillow under your abdomen to reduce pressure on the lower back. Sleeping in this position can strain your neck.
Tips to Relieve Lower Back Pain and Improve Sleep
- Invest in a quality mattress and pillows that suit you; they shouldn’t be either too hard or too soft. It should provide optimal support for your back while still allowing it to maintain its natural curve.
- Establish a proper sleep routine, like sleeping and waking up at the same time and getting at least 7-8 hours of sleep. This helps regulate your body’s internal clock.
- Improve your sleep environment; make sure your bedroom is dark, quiet, cool, and well ventilated.
- Try practicing mobility exercises or stretches before you sleep and when you wake up.
Sleep and lower back pain are closely related , with each influencing the other. Poor sleep can worsen back pain, and back pain can disrupt sleep, creating a harmful cycle.
By improving your sleep environment, maintaining a consistent sleep schedule, using proper mattresses, and doing gentle exercises, you can break this cycle. Prioritizing both sleep and back care is key to enhancing your overall health and well-being.
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