Get rid of your back pain so you can fall asleep peacefully
Back pain can prevent you from getting a restful night’s sleep, but it can also affect you when you wake up and throughout the day. Your back problems can have various causes and aren’t necessarily due to poor posture you’ve adopted during the day. In fact, the movements and twists you make at night can be hard on your spine, which may also make itself felt the next day. Whether you’re experiencing back pain at night or upon waking up, we’ll outline the various possible causes. This article is for informational purposes only and does not replace consultation with a doctor.
The Main Causes of Nighttime Back Pain
Back pain at night or upon waking is a recurring problem. Unfortunately, the causes can vary widely: bad habits, poor posture, uncomfortable bedding, or even more serious medical conditions (herniated disc, sciatica, etc.). In this article, we’ll try to offer you some tips on how to address your back problems and improve your sleep. Sleep is particularly important because it plays a crucial role in managing your back or lower back pain and is essential for recovery—both at the cellular level and for your joints.
The Best Postures for Preventing Back Pain When You Wake Up
Good posture is essential for restful sleep and helps prevent excruciating back pain at night or upon waking. It is important to maintain your body’s natural alignment to minimize joint and muscle problems as much as possible. Therefore, it is advisable to sleep on your back or on your side and avoid sleeping on your stomach.
On the back
People who sleep on their backs may feel more comfortable if they place a small pillow under their knees to help support their lower back.
Place a pillow under your head at the ideal height to keep your entire spine in its natural curve.
This position reduces pressure on your pressure points and helps you maintain your natural curvature. It will help minimize back pain at night, as well as tension that leads to back pain when you wake up.
On the page
If your back hurts, you can bend your knees toward your stomach. This position will relieve the pain.
Also, place a pillow between your knees to keep your pelvis aligned and relieve pressure on your spine.
Add a pillow that is neither too flat nor too thick to keep your head in line with your neck.
On the stomach
This is the position you should avoid, because the vertebrae rotate significantly in this position.
If you're having trouble stopping yourself from sleeping on your stomach, you can place a relatively flat pillow under your stomach and hips to slightly raise your pelvis.
The Importance of Bedding
If your mattress is already old and has started to sag in places, it’s no surprise that you’re experiencing back pain at night. In that case, it’s time to invest in a new mattress so you can enjoy a restful night’s sleep. When buying a mattress, people with back problems should pay attention to the level of support and elasticity.
A mattress provides ideal comfort when different parts of the body are supported according to their specific needs. This level of support helps keep the spine in its natural position and prevent back pain.
Thanks to their excellent ergonomic design, natural latex mattresses can relieve back pain or even eliminate it entirely. In contrast, mattresses made from synthetic materials can sag after just a short time due to the poor quality of the materials. This can lead to back pain and prevent you from getting a restful night’s sleep.
Because of their high quality, natural latex mattresses are not considered inexpensive. However, they have a lifespan of about 15 years, which offsets the slightly higher purchase price. Brands like Kipli also offer installment payment plans, which make the purchase easier. In addition, it is sometimes possible to try out a mattress for a certain period of time.
Choosing the Right Mattress
A. A firm, but not too hard, mattress
Contrary to popular belief, if you have back pain at night or unbearable back pain when you wake up, you don't need a very firm mattress. This is because the movements and turning that occur during the night could cause your back pain to flare up again on a mattress that is too firm.
A density between 60 and 85 kg/m³ is optimal for ensuring adequate support and good comfort.
B. Choosing the Material
If you have back problems, latex is the ideal material, combining support and comfort. It will accommodate the natural curve of your spine. Choose a mattress made of natural latex, as natural latex guarantees longer durability and support that does not diminish over time.
C. The Right Mattress Dimensions
If you sleep as a couple, good motion isolation is important so that your partner’s sleep quality isn’t disrupted by every movement you make. Therefore, choose a wide double mattress—such as a 160 or 180—over a 140-cm-wide mattress.
Choosing the Right Pillow
Choosing the right pillow is crucial. As described above, you should choose a pillow based on your sleeping position.
If you're looking for a versatile pillow, you should choose one that's between 10 and 15 cm thick.
Whether you sleep on your back or on your side, the pillow should fill the space under your head to maintain the ideal alignment of your neck. If you sleep on your stomach, the pillow under your head should be as thin as possible. The importance of a pillow is often underestimated, but it helps keep the spine straight and also prevents back pain that occurs only at night or upon waking.
At Kipli, we chose a 12.5 cm-wide natural latex pillow that is suitable for most situations. Since the pillow is in direct contact with your skin and airways, natural latex and organic cotton in the cover are ideal for minimizing allergies.
How to Choose the Right Slatted Bed Base
The slatted frame also plays an important role in supporting the body: it is estimated that 30% of the support comes from the slatted frame. Back pain at night or upon waking can also be partly caused by this if the slatted frame is not adjusted to your sleeping position or body size. So how do you choose the right slatted frame?
There are three main types of bed bases: slatted bed bases, studded bed bases, and spring-core bed bases. Each has its own unique features and may be more or less suitable depending on your needs and preferences.
A. The Slatted Frame
Slatted bed frames are a good choice for people with back problems because of their relatively high firmness. You can adjust the flexibility of the slatted bed frame by choosing the type and thickness of the slats. Choose your slats based on your preferences, because feeling uncomfortable can lead to unbearable back pain at night or upon waking up.
For a more inviting level of comfort, you should choose flexible slats. In contrast, you should opt for rigid slats to achieve greater firmness.
In general, the number of slats is also important for the support provided by your slatted frame. The more slats you have, the better the support. It is therefore recommended that you have at least 16 slats.
A box spring bed with covered slats not only looks good, but also provides even and fairly firm support comparable to that of rigid slats.
B. The Bed Frame
These slatted bed bases are sometimes referred to as "relaxation slatted bed bases" because they offer a high level of support and comfort. The slats can be rotated independently of one another, allowing for a high degree of adjustability. They are also good slatted bed bases for people who experience back pain at night and upon waking.
C. The Box Spring Bed
The box spring bed is intended exclusively for innerspring mattresses. Even though it’s ultimately up to you how you want to set it up, you should know that it’s not suitable for foam or latex mattresses.
In this case, the support is less firm and the durability is not optimal. If you do not want a very soft mattress base, we do not recommend a box spring bed.
Of course,
Kipli Team