Nighttime Back Pain

Experiencing back pain through the night is not only uncomfortable, but can also disrupt valuable sleep. If you have an injury, you need to be able to sleep through the night, without interruption, for your body to heal. While some nighttime back pain may be the result of sleeping habits, you should consult a doctor if your pain does not respond to conservative treatments.

Causes

• Nighttime back pain may result from sleeping without adequate support for your neck or back. Your mattress may be too stiff or soft. Your pillows may not provide adequate support for the cervical spine in your neck. Perhaps you are not maintaining good posture in your lower extremities and need a pillow under your knees (or between them when sleeping on your side). More serious causes of nighttime back pain can be pressure on the spine due to a herniated disc, arthritis, or pinched nerve. The resulting pain and numbness may be more noticeable during the night and may be exacerbated by a bad mattress or pillow.

Sleep Hygiene

• Good sleeping habits promote relaxed easy sleep. Reduce caffeine and alcohol consumption before bedtime and go to bed at a regular time. Make your bedroom a sanctuary for sleep; don't take work into bed with you, since work can stress and distract you. Leisure reading is different and may help relax you before going to sleep. A bedroom that is cool, quiet and adequately dark promotes the best sleep habits. If you suffer from insomnia, talk to your doctor about medication options to help you sleep better through the night.

Conservative Treatment

• Adjust your sleeping habits, through trial and error, to see if changes in how you sleep help to reduce your back pain. You may start by sleeping with a body pillow or adjusting where you position your pillow in relation to your body. The pillow should support your neck with your shoulders remaining on the mattress. Changing a mattress may be necessary. Many mattress stores now let customers "test drive" a mattress for 30 to 60 days before buying it. Shop around for a mattress store with this option. Also try applying a heating pad, to relax the muscles, just before going to bed or during the night if you have a bout with pain.

Aggressive Treatment

• If adjustments to sleep hygiene and conservative treatments do not alleviate your nighttime back pain, consult your doctor about diagnosing the underlying problem. You may need an MRI to see if there is a herniated disc. You may require a corticosteroid to reduce the swelling or, in extreme cases, surgery.

Exercise

• Your overall fitness level is important. Being active will help your back remain flexible and strong. Choose exercise activities that are low-impact to reduce any stress on your back. Yoga, Pilates, swimming and cycling promote flexibility and can help your spine decompress from daily stress. Also be aware of your posture throughout the day when engaged in leisure activities and working. Good posture can greatly reduce nighttime back pain. Perform your exercise routine during the day, or at least three hours before going to sleep, since exercise right before bedtime can also disrupt sleep.