Alleviating Sleep With Chronic Upper Back Pain: Effective Techniques and Remedies
Tackling upper back pain during sleep can be exhausting, since every move you make might contribute to discomfort. This situation often leads to sleeping issues, resulting in poor rest. Here's some guidance on how to find relief from upper back pain while snoozing.
Understanding the causes of upper back pain can help you take action to prevent and manage discomfort. Poor posture is a common culprit, weakening spine muscles and leading to structural changes. Other possibilities include herniated discs, osteoarthritis, compression fractures, scoliosis, and muscle overuse.
To sleep more comfortably with upper back pain, consider the following sleep positions:
- Sleeping on your back: Align your head, neck, and spine in a neutral position by using a supportive pillow under your head. Consider placing another pillow under your knees to keep your lower back arch supported. This position helps to relax back muscles and prevent extra strain.
- Side sleeping position (fetal position): Lie on your side with your legs tucked close to your chest or straight out. Lying in the fetal position can be beneficial for those with herniated discs or spinal stenosis, as it opens space between the vertebrae and relieves pain. For added support, place a pillow between your knees.
- Avoiding stomach sleeping: This position can aggravate upper back pain by straining the back and neck. However, it may offer some relief for those with a degenerative disc disease because it relieves pressure on the spaces between discs. To maintain a good spinal alignment, use a flat pillow if stomach sleeping is unavoidable.
For those suffering from both upper back and neck pain, sleeping on your back or your side might be the most comfortable positions as they help to reduce pressure on the spine and maintain a neutral alignment.
In addition to sleep position, there are other considerations that can help improve your overall back condition:
- Choosing a supportive pillow: Select a pillow that maintains proper neck alignment with your spine. Neutral neck alignment can be achieved by using a medium-firm pillow for back sleepers or a firmer, thicker pillow for side sleepers. If needed, use additional pillows such as a pillow between bent knees when sleeping on your side or under your knees for sleeping on your back.
- Finding the perfect mattress: Look for a mattress that is medium-firm to firm and offers support to your spine evenly. Mattresses should contour to your body's natural curves, providing pressure relief and support where needed. Consider zoned support mattresses for even more tailored support.
- Incorporating exercise into your routine: Practice stretching, strengthening, and aerobic exercises to improve flexibility and reduce chronic pain. Exercise can help strengthen the back and core muscles, improving posture and alleviating back pain.
- Maintaining a healthy weight: Achieving and maintaining a healthy weight helps to reduce strain on your upper back, leading to decreased pain and improved overall health. To do so, focus on a healthy diet and engaging in regular physical activity.
By following these guidelines, you can work towards a better night's sleep and reduce upper back pain. Take your upper back pain relief to the next level with the ShutEye® app – an advanced sleep-tracking app that monitors your sleep cycles and offers personalized sleep solutions to help improve your sleep quality. Try it for free for 7 days!
Insomnia may arise due to upper back pain during sleep as poor rest is often the result. Science suggests that understanding the causes of upper back pain, such as sleep apnea or mental health issues, can aid in prevention and management. To alleviate upper back pain while sleeping, consider sleeping on your back with a supportive pillow, or side sleeping in the fetal position. Additionally, maintaining a healthy weight, finding a supportive mattress, and incorporating exercise into your routine can improve overall back health.
