Can’t Get Comfortable in Bed Because of Your Back? Here’s Why
There is nothing quite like getting into bed after a long day and realising your back has other plans.
You lie on your back.
Nope.
You roll onto your side.
Still uncomfortable.
You move the pillow, change positions, pull your knees up, stretch your legs out and eventually wonder whether you are going to get any sleep at all.
If you are dealing with back pain in bed, you are certainly not alone.
Back pain can feel different at night because you are spending a long period in one position, your body is no longer moving around as much, and certain sleeping positions can place more demand on sensitive areas.
But there is rarely one universal “best” sleeping position for back pain.
What feels comfortable depends on the person, the nature of their symptoms and what they have been doing throughout the day.
Why can back pain feel worse when you lie down?
During the day, your body is constantly moving.
You walk to the kitchen, climb stairs, bend down, get in and out of the car, change chairs and move between different tasks.
Once you get into bed, most of that movement stops.
You may remain in one position for several hours.
If your back is already irritated or stiff, that prolonged position can make symptoms more noticeable.
This does not necessarily mean lying down is damaging your back.
It may simply mean your body does not like staying in that particular position for an extended period.
Sometimes the problem is not the position itself. It is how long you stay there.
Could your sleeping position be making your back hurt?
Possibly.
But there is no single sleeping position that is guaranteed to work for everyone.
Sleeping on your back:
Some people find lying on their back comfortable, while others notice more pressure or stiffness around the lower back.
If this is you, placing a pillow underneath your knees may make the position feel more comfortable by changing the position of your hips and lower back.
Sleeping on your side:
Side sleeping can be perfectly comfortable for many people with back pain.
However, your top leg may fall forwards, rotating your pelvis and making the position feel less comfortable.
A pillow between your knees can sometimes help you find a more comfortable position.
Sleeping on your stomach:
Some people naturally prefer sleeping on their stomach.
If it feels comfortable and does not aggravate your symptoms, there is not necessarily a reason to panic about the position.
However, if lying on your stomach consistently increases your back or neck pain, experimenting with another position may be worthwhile.
The key point is simple:
Comfort matters more than trying to achieve a supposedly perfect sleeping posture.
Is your mattress causing your back pain?
This is one of the first things people blame.
But mattresses are rarely the entire story.
A mattress that feels comfortable to one person may feel terrible to another. Your body shape, sleeping position, personal preference and symptoms all influence how a mattress feels.
A mattress that is very soft may allow your body to sink deeply into one position.
A very firm mattress may feel uncomfortable if you are sensitive to pressure.
That does not mean you need to immediately buy a new mattress.
Before spending money, look at the bigger picture.
When did your back pain start?
What is happening during the day?
Does the pain improve when you get moving?
Has your exercise or workload changed?
Are you uncomfortable only in bed, or throughout the day as well?
Those questions may provide more useful information than mattress firmness alone.
Why does your back hurt after lying still?
You may notice something interesting.
Your back feels uncomfortable when you first get up in the morning, but after having a shower, walking around and starting your day, it feels much better.
Movement changes how your body feels.
Your joints move through different positions, your muscles become active and you stop holding the same posture.
For some people, this can reduce the sensation of stiffness.
If you consistently feel significantly worse after prolonged rest and better once you start moving, that is useful information to mention during an assessment.
What if back pain keeps waking you up?
Occasional discomfort during the night can happen with many types of back pain.
But persistent night-time pain deserves attention, particularly if it is regularly interfering with your sleep.
Consider an assessment if:
- your back pain is consistently waking you
- symptoms are getting worse
- you cannot find any comfortable position
- pain is affecting your daytime activities
- you have developed leg pain, numbness or tingling
- you notice weakness
- your symptoms began after an injury
- your mobility is becoming increasingly restricted
Night-time pain does not automatically mean something serious is happening.
But persistent symptoms should not simply be dismissed as a bad mattress.
Can a chiropractor help with back pain at night?
Depending on the cause of your symptoms, chiropractic care may be one option for managing some types of musculoskeletal back pain.
An assessment may consider your history, daily activities, movement, strength and the positions or activities that make your symptoms better or worse.
This can help put your night-time discomfort into context.
Care may include hands-on treatment, exercises, movement advice or changes to activities, depending on your individual presentation.
If your symptoms suggest that another type of healthcare assessment is more appropriate, referral may be recommended.
FAQ
Why does my back hurt more when I lie in bed?
Back pain may become more noticeable when you lie still for an extended period. Your sleeping position, the day’s physical demands and the underlying cause of your symptoms can all influence how your back feels at night.
What is the best sleeping position for back pain?
There is no single best position for everyone. Side sleeping, back sleeping or other positions may feel comfortable depending on the individual. A position that allows you to sleep comfortably without increasing your symptoms is generally more useful than following a rigid rule.
Should I sleep with a pillow under my knees?
If you sleep on your back, placing a pillow under your knees may feel comfortable for some people. It is not essential for everyone, so use it as an option rather than a requirement.
Can a bad mattress cause back pain?
A mattress can influence comfort and how your body feels overnight, but it is unlikely to be the only factor in every case of back pain. Your daily activities, movement, sleep position and individual condition may also contribute.
Why is my back stiff when I wake up?
Stiffness after lying still for several hours can occur with many types of back pain. If your morning stiffness is persistent, worsening or accompanied by other symptoms, an assessment may help determine what is contributing.
When should I see someone about back pain at night?
Consider an assessment if your pain is regularly disturbing your sleep, becoming worse, limiting your movement or affecting your daily activities. New weakness, bladder or bowel changes, numbness around the groin or severe symptoms after trauma require urgent medical attention.
If back pain is making it difficult to get comfortable or regularly disturbing your sleep, an individual assessment may help you understand what is contributing. Wellbeing Chiropractic with clinics across Melbourne, Sydney and Brisbane. Book an appointment to discuss your symptoms and explore your options based on your history, movement and examination findings.
