Why does my low back hurt after sleeping on my stomach?
Do your lower back muscles feel stiff and achy after a night spent sleeping on your stomach? It’s not a coincidence—there is a link between how you’re sleeping and why your back might feel sore. Understanding this connection and the underlying causes of back pain from sleeping on your stomach can help you deal with it effectively and make sure you wake up feeling rested and pain-free.
What is the connection between sleeping on my stomach and back pain?
Sleeping on your stomach can cause your spine to be bent in unnatural positions throughout the night, leading to misalignment of the spine which may lead to lower back pain. In this position, your head and neck are often turned to one side to be able to breathe while you’re asleep. This can cause tightness in the muscles of your neck and lower back.
When sleeping on your stomach, your abdomen and hips also have to be twisted, which can lead to an unnatural curvature of the spine, putting pressure on your lower back and leading to back pain. Your shoulders may become stiff as they are often rotated against the mattress for several hours at a time. Additionally, the stress of your body weight pressing down on just one or two spots on your mattress can lead to muscle tension in your lower back.
It is important to note that sleeping on your stomach is not the only cause of back pain. Other factors such as poor posture, lack of exercise, and stress can also contribute to back pain. It is important to take steps to reduce the risk of back pain, such as sleeping on your back or side, using a supportive mattress, and engaging in regular exercise.
What are the risks of sleeping on your stomach?
Sleeping on your stomach for long periods of time can be highly detrimental for your spine, leading to misalignment over time. This can put a strain on the discs in your spine, reducing their ability to absorb shock, making you more prone to injury. Additionally, misalignment of the spine can cause issues such as herniated discs and sciatica.
What are the best sleeping positions for avoiding back pain?
The best sleeping position for people with back pain is either on their back or side, with a pillow between their knees and their head tilted slightly up. These positions help keep the spine aligned and reduce the risk of developing chronic pain.
Another great option is sleeping in a reclined position. This will keep your spine in a natural position while also supporting your neck and head. It also keeps pressure off of your hip and shoulder joints.
What tips can I use to reduce discomfort from sleeping on my stomach?
If you must sleep on your stomach, there are things you can do to reduce discomfort. Sleeping with a pillow under your either side of your hips and stomach can help take some of the pressure off of your lower back. Also, use a pillow under your head that is not too thick; having too much cushioning is actually bad for your neck and spine. Additionally, make sure your mattress is firm and supportive. Look for those that provide extra lumbar support.
How can I improve my posture while lying on my stomach?
Improving your posture while lying on your stomach is an important part of preventing back pain. Make sure that you’re not straining your body by twisting it in awkward positions. Using a pillow too small for you or having one that’s too thick or too soft will lead to straining of the neck. Align your neck, shoulders, and hips in the same position throughout the night.
What lifestyle changes can I make to relieve lower back pain?
Stretching regularly, using proper posture while sitting and standing, changing positions throughout the day, and getting plenty of exercise can all help improve lower back pain caused by sleeping on your stomach. Additionally, making sure that you’re getting enough restful sleep each night—which includes finding an appropriate mattress with enough lumbar support—is essential. Eating a healthy diet, quitting smoking, and reducing stress can also help improve back pain.
What medical treatments are available for low back pain caused by sleeping on my stomach?
If lifestyle changes don’t provide relief from low back pain caused by sleeping on your stomach, there are medical treatments available. Pain relief medications such as ibuprofen or acetaminophen may help reduce inflammation in the area. Physical therapy can be used to strengthen the muscles and improve flexibility. In some cases, injections such as corticosteroid or epidural injections may be necessary to provide longer-term relief.
Learning about why your low back might hurt after sleeping on your stomach and implementing lifestyle changes that improve posture and reduce stress can help you wake up feeling rested each morning without worrying about discomfort in your lower back.
