Sleep and pain have a complicated and cyclical relationship. Even though pain is exhausting, it can interfere with sleep. Furthermore, sleeping poorly can increase your chances of experiencing pain the next day.
Back pain, in particular, disrupts sleep because the position of the spine throughout the night can determine whether you are comfortable or uncomfortable in the morning. Continue reading to learn about the most common causes of back pain, how to sleep with lower back pain, and how to sleep with back pain relief.
Back Pain Common Causes
Symptoms of back pain can range from minor muscle aches to shooting, burning, or stabbing sensations. Pain can also manifest in other parts of the body, such as sensations running down the sides of the legs or arms. Back pain is so common that eight out of ten people will experience it at some point in their lives.
Here are some of the more serious causes:
Slouching all day due to poor posture
Lifting heavy objects
Lifting items incorrectly (lifting from the back instead of from the legs)
Obesity or being out of shape
Exercising without adequate stretching
How Occasional Back Pain Causes Disruption Sleep
It may seem absurd, but your sleeping positions at night can have a significant impact on how your back feels the next morning. You are more likely to experience pain the next day if you sleep in a position that does not support proper spinal alignment. Posture is just as important when lying down as it is when standing or sitting.
Twisting, contorting, or otherwise putting pressure on the lumbar spine while sleeping can cause pain. This pain is typically worse in the morning and can last throughout the day.
The Best Lower Back Sleeping Positions
When attempting to reduce occasional back pain, quality, restorative sleep is critical. The following are some recommendations for the best sleeping positions for lower and upper back pain.
Improve Your Sleeping Position
Sleeping on your side: Sleep with a pillow between your knees if you sleep on your side. The pillow will help to align your hips, pelvis, and spine.
Back sleepers: Try sleeping with a pillow under your knees. This position allows your spine and internal organs to be properly aligned.
Sleepers on your stomach: Experts generally recommend that stomach sleepers place a pillow under their hips and abdomen. This pillow again supports the spine and ensures proper alignment throughout the night.
Other Ways to Improve Sleep If You Have Occasional Back Pain
Purchase a "just right" mattress and pillow. This will vary depending on the individual, but look for mattresses and pillows that are neither too soft nor too firm. Some people who suffer from back pain on a regular basis may choose an adjustable bed.
Attempt therapeutic methods such as stretching, foam rolling, and ice.
Tight muscles are frequently the source of upper or lower back muscle and joint pain. Stretching, foam rolling, or icing your back before bedtime can help relieve pain and loosen stiff or tight muscles. Including these techniques in your nightly routine can also help you relax and unwind before going to bed.
Cool Soothe CBD Balm for Pain Management
Cool Soothe products for occasional back pain combine high-quality hemp extract with the pain-relieving properties of menthol and camphor to provide relief where it is most needed. Our Back and Neck Pain Relief Ointment is a simple-to-apply topical that provides natural relief and can help relieve sensations in overworked muscles at the end of the day. Users prefer to apply the ointment before bed as part of their sleep routines, so they can wake up feeling comfortable and rested in the morning.
CBD Promotes Healthy Sleep Cycles
CBD sleep products may be the answer for those struggling to sleep due to back pain or simply struggling to sleep in general. CBD has been shown to support a sense of calm and focus while also promoting healthy sleep cycles. This sense of calm can help to alleviate daily stresses, as stress frequently exacerbates sleep problems.
Help Get a Restful Night's Sleep
Back pain that interferes with sleep has many common causes and, thankfully, many commonly suggested treatments. Change your sleep position, adjust your bed or pillows, and apply Cool Soothe CBD Balm before bed to relieve upper or lower back pain and wake up feeling rested and refreshed. Consider The Alchemist's Kitchen topicals, oils, or gummies formulated specifically for sleep if you need a little extra sleep support.
Charlotte's Web can help you sleep better and longer. Take a look at our full line of CBD Topicals for topical pain relief to learn more.