Why Does My Lower Back Hurt While Sleeping? Causes and Solutions

Experiencing back pain while sleeping can make it difficult to rest?

I have been sleeping on this bed for over a year, but for the past three months, I have started to experience severe lower back pain while sleeping.
It has become unbearable, making it difficult to sleep.
Whether I lie on my left or right side, the discomfort persists.
This pain typically begins after about seven hours of sleep.
Although I have been using this bed for more than a year without any issues, this problem has arisen in the last three months.
I have also tried sleeping on (1) a wooden floor, (2) a tile floor, (3) a spring mattress, and (4) two other types of regular beds, but the lower back pain remains.
My weight has not changed significantly during this time.
The only difference I have noticed is the amount I eat for dinner; the more I eat, the sooner the pain starts.
Initially, it would take about seven hours to feel unbearable pain, but if I eat too much, it can start after five or six hours.
Even if I don't eat anything at night, I still experience severe pain after 7-8 hours.
What should I do? My height is 174 cm and my weight is 79 kg.

Xu Pangpang, 40~49 year old female. Ask Date: 2021/12/06

Dr. Wang Shouji reply Orthopedics

Hello, if you experience pain in your lower back while sleeping but not during the day, you should pay attention to whether your bed provides adequate support for your lower back.
It is advisable to apply heat, maintain good posture by keeping your head up and chest out, and engage in core muscle training.
If there is no improvement, it is recommended to get an X-ray to check for any issues with your skeletal structure.
Changhua Hospital cares about your health.
Sincerely, Wang Shou-ji.

Reply Date: 2021/12/06

More Info

Lower back pain during sleep can be a frustrating and debilitating issue, especially when it disrupts your rest. Given your description, it seems that you have been experiencing this discomfort for the past three months, despite having previously slept well on the same mattress for over a year. There are several potential causes for your lower back pain while sleeping, and understanding these can help you find effective solutions.

Possible Causes of Lower Back Pain While Sleeping
1. Mattress Quality: Over time, mattresses can lose their support and comfort. Even if your mattress was fine initially, it may have developed sagging or uneven surfaces that can lead to discomfort. If your mattress is too soft or too firm, it may not provide the necessary support for your spine, leading to pain.

2. Sleep Position: Your sleeping position can significantly affect your back health. If you sleep on your stomach, it can strain your back and neck. Side sleeping can also lead to discomfort if your body is not properly aligned. It’s essential to find a position that maintains the natural curve of your spine.

3. Weight and Diet: You mentioned that your weight has remained relatively stable, but changes in your diet, particularly eating larger meals before bed, can contribute to discomfort. Overeating can lead to bloating and discomfort, which may exacerbate any existing back pain.

4. Physical Activity: Changes in your physical activity level can also impact your back. If you have been less active or have changed your exercise routine, this could contribute to muscle stiffness or weakness, leading to pain.

5. Stress and Tension: Psychological factors such as stress and anxiety can lead to muscle tension, which may manifest as back pain. If you have been experiencing increased stress, this could be a contributing factor.

Solutions to Consider
1. Evaluate Your Mattress: Consider whether your mattress is still providing adequate support. If it’s sagging or too soft, it may be time to invest in a new mattress. Look for one that offers a balance of comfort and support, ideally one that is medium-firm.

2. Adjust Your Sleep Position: Try to sleep on your back or side with a pillow between your knees to maintain spinal alignment. If you sleep on your back, placing a pillow under your knees can help reduce strain on your lower back.

3. Mind Your Diet: Pay attention to your eating habits before bedtime. Try to avoid large meals in the evening and opt for lighter snacks if you’re hungry. This can help reduce discomfort from bloating and improve your overall sleep quality.

4. Incorporate Stretching and Strengthening Exercises: Regular stretching and strengthening exercises for your back and core can help alleviate pain. Focus on exercises that promote flexibility and strength in your lower back, such as pelvic tilts, bridges, and gentle yoga stretches.

5. Manage Stress: Consider incorporating stress-reducing techniques into your routine, such as mindfulness meditation, deep breathing exercises, or gentle yoga. Reducing stress can help alleviate muscle tension and improve your overall well-being.

6. Consult a Healthcare Professional: If your pain persists despite trying these solutions, it may be beneficial to consult a healthcare professional. They can assess your condition, provide a proper diagnosis, and recommend treatment options, which may include physical therapy or other interventions.

In conclusion, lower back pain while sleeping can stem from various factors, including mattress quality, sleep position, dietary habits, and stress levels. By evaluating these aspects and making necessary adjustments, you can work towards alleviating your discomfort and improving your sleep quality. If the pain continues, seeking professional advice is crucial to address any underlying issues effectively.

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