Back pain at night, back pain in the morning: what to do?

Back pain at night or back pain upon waking is a recurring problem. Unfortunately, the causes can be very diverse: bad habits, poor posture, bad bedding or more serious pathological problems (herniated disc, sciatica, etc.). In this article, we will try to give you some tips on how to tackle your back problems and improve your sleep. Indeed, sleep is important because it is essential for the management of your back pain and plays an important restorative role, from a cellular point of view but also from the point of view of the joints.

Good posture is essential for restful sleep and to prevent excruciating back pain at night or back pain in the morning. The natural alignment of your body should be respected to minimize joint and muscle problems. Therefore, it is advisable to sleep on your back or side and not on your stomach.

Back sleepers may feel more comfortable with a small pillow under their knees to help support the lower back.

Place a pillow under your head at the ideal height to keep your entire spine in its natural curve.

This position limits the pressure on your pressure points and creates a natural curve. It will reduce back pain at night and also the tension that leads to back pain when you wake up.

You can bend your knees to your stomach when your back hurts. This position helps relieve the pain.

Also, place a pillow between your knees to keep your pelvis straight and relieve your spine.

Finally, add a pillow that is neither too flat nor too thick to keep your head in line with your neck.

This position should be avoided because the vertebrae are highly twisted in this position.

If you find it difficult to stop sleeping on your stomach, you can slide a relatively flat pillow under your stomach and hip to raise your pelvis slightly.

If your mattress is already old and sagging a bit, nightly back pain is not surprising. In that case, it is time to invest in a new mattress for a good night's sleep. When buying a mattress, people with back problems should pay attention to the degree of support and elasticity.

A mattress provides ideal comfort when body parts are supported differently depending on their needs. This level of support keeps the spine in its natural position and prevents back pain.

Natural latex mattresses can relieve or even eliminate back pain, thanks to their excellent ergonomics. Mattresses made of synthetic materials, on the other hand, can sag after a short period of use, due to the poor quality of the materials. This can lead to back pain and get in the way of a good night's sleep.

Because of their high quality, natural latex mattresses are not considered cheap. On the other hand, they have a lifespan of about 15 years, which compensates for the slightly higher purchase price. Brands such as Kipli also offer the possibility of paying in installments free of charge, which facilitates the purchase. In addition, it is sometimes possible to test a mattress for a certain period of time.

With Kipli, for example, it is possible to try out the mattress for 100 nights and return it if it does not fit.

Contrary to popular belief, you do not need a very firm mattress if you have back pain at night or excruciating back pain in the morning. After all, the movements and rotations made during the night can cause your back pain to wake up on a mattress that is too firm.

A density between 60 and 85 kg/m3 is optimal to ensure sufficient support and comfort.

If you have back pain, latex is the ideal material, combining support and comfort. It will respect the natural curvature of your spine. Choose a natural latex mattress because natural latex guarantees greater durability and support that does not diminish over time.

When you sleep together, it is important to have a good degree of independence so that the quality of your partner's sleep is not affected by every movement. Therefore, a wide double mattress of 160 or 180 is preferable to one of 140 cm.

CHOOSING THE RIGHT PILLOW

The choice of pillow is crucial. As described above, choose your pillow according to your sleeping position.

If you want a versatile pillow, choose one with a thickness between 10 and 15 cm.

Whether you sleep on your back or on your side, the pillow should fill the space under your head to maintain ideal alignment with your neck. If you sleep on your stomach, the pillow under your head should be as thin as possible. The importance of the pillow is often underestimated, but it helps keep the spine straight and also prevents back pain at night or back pain in the morning.

At Kipli, we have chosen a 12.5 cm natural latex pillow that fits most situations. Because the pillow is close to your skin and respiratory system, the natural latex and organic cotton ticking are ideal for limiting allergies.

The bed base also plays an important role in supporting the body: an estimated 30% of support is provided by the bed base. Back pain at night or back pain in the morning can also be partly caused by the bed base if it is not adjusted to your sleeping position or your size. So how do you choose your bed base?

There are three main types: slatted bases, spring bases and box springs. Each has its own peculiarities and will be more or less adapted to your needs and preferences.

Slatted bases are good for back problems because of their high firmness. The choice of the type of slats and their thickness will allow you to adjust the flexibility of the bed base. Choose your slats based on your preferences, as discomfort can be responsible for unbearable back pain at night or back pain upon waking.

For more inviting comfort, choose flexible slats. On the other hand, choose rigid slats for more firmness.

In general, the number of slats is also important for the support of your bed base. The more slats, the better the support. Therefore, it is advisable to have at least 16 slats.

A box spring with covered slats, apart from the aesthetic aspect, offers an even and rather firm support, similar to rigid slats.

These slat bases are sometimes called ""relax slat bases"" because of the high level of support and comfort they provide. The slats can be rotated independently and allow for a high degree of mobility. They are also good for people who have back pain at night and back pain in the morning.

The box spring is only suitable for spring mattresses. Although everyone is ultimately free to do what they want, it is not suitable for foam or latex mattresses.

The support here is weaker and the durability is not optimal. Unless you want a very soft base, we do not recommend spring bases.

We hope that this article has been useful to you and will help you to reduce your back pain at night or back pain upon waking. In any case, do not hesitate to ask us questions via chat or by mail, we will be happy to answer you.

Naturally,

Team Kipli