Sleeping should be a time of rest, but if you feel discomfort in your spine when you lie on your back, something is wrong. In this blog we explain why does back pain occur when lying on the back?What causes it and how to correct it to sleep better.
Why does the back hurt in this position?
Sleeping on your back is, in theory, one of the healthiest postures for the spine. But if pain does occur, it is usually due to some muscle misalignment or weakness which becomes more evident when lying down.
These are some common causes:
1. Inadequate alignment
If the spine is not well aligned, especially in the lower back, lying on your back can strain muscles and ligaments. This happens more if the mattress is too soft or if you do not use a proper pillow under your knees.
2. Prolonged posture during the day
A poor sitting posture can generate imbalances that manifest themselves at bedtime. The body stores accumulated tension and releases it when it relaxes, generating pain.
👉 For more details, read:
Importance of posture at work and how to improve it
3. Inflammation or contractures
If you have a low back injury or the muscles are contracted, the prone position can cause your body weight to increase pressure on the painful area.
4. Hernias or nerve compression
In more complex cases, there may be irritation of the nerves due to herniated disk or other conditions that are aggravated in certain positions.
What can you do to relieve the pain?
- Uses a pillow under the knees to maintain the natural curve of the spine.
- Make sure you have a firm but comfortable mattress.
- Perform gentle stretches before going to sleep.
- Avoid sleeping on your back if the pain is constant, and temporarily change to a lateral position with lumbar support.
According to the Cleveland Clinicsleep problems related to back pain can be significantly reduced with postural adjustments and professional assessments (see article here).
When to go to a chiropractor?
If the pain appears every night or you wake up with constant stiffness, the ideal is to consult a specialist. A chiropractor can evaluate your body alignmentThe following are some of the most important recommendations to help you sleep without discomfort.
👉 We recommend reading also:
Chiropractic low back pain relief tips
Conclusion
The back pain when lying on the back may seem minor, but it's a sign that your body needs attention. Correcting your posture, strengthening your lower back and getting chiropractic adjustments can help you rest deeply and wake up pain-free.
