Pain and sleep have a complex and cyclical relationship. Pain can disrupt sleep, even though enduring pain is exhausting. On top of that, sleeping poorly can make you more likely to experience pain the next day.
Back pain in particular disrupts sleep, as the position of the spine throughout the night can set you up for comfort or discomfort in the morning. Keep reading to learn about the common causes of back pain, how to sleep with lower back pain, and how to relieve back pain when sleeping.
Common Causes of Back Pain
Back pain symptoms can range from minimal muscle aches to shooting, burning or even stabbing sensations. Sometimes the pain will manifest in other parts of the body, like sensations running down the sides of the legs or arms. Unfortunately, back pain is so common that eight out of ten people will experience it sometime in their lives.
Here are some causes, varying in severity:
- Bad posture, slouching throughout the day
- Lifting heavy items
- Lifting items improperly, (lifting from the back instead of from the legs)
- Being overweight or out of shape
- Exercising without stretching adequately
How Occasional Back Pain Disrupts Sleep
It might sound silly, but your sleeping positions at night can absolutely impact how your back feels the next morning. If you sleep in a position that does not support proper spinal alignment, you are more likely to experience pain the next day. Posture is just as critical when lying down as it is in standing and sitting positions.
Sleeping positions that involve twisting, contorting, or otherwise putting pressure on the lumbar spine can cause pain. This pain is usually the worst in the morning, and it can persist throughout the day.
The Best Sleeping Positions for Lower Back Pain
Quality, restorative sleep is essential when trying to reduce occasional back pain. Below are a few suggestions for the best sleeping positions for lower and upper back pain.
Optimize your sleeping position:
- Side sleepers: Try sleeping with a pillow between your knees. The pillow will keep your hips, pelvis, and spine in better alignment.
- Back sleepers: Try placing a pillow under your knees as you sleep. This position allows for the best alignment of your spine and internal organs.
- Stomach sleepers: Generally, experts advise that stomach sleepers place a pillow under their hips and abdomen. This pillow supports the spine, and once again, ensures proper alignment throughout the night.
Other Ways to Improve Sleep when Experiencing Occasional Back Pain
Purchase a mattress and a pillow that are “just right”
This will vary from person to person, but try to find mattresses and pillows that are neither too soft nor too firm. Some people who experience occasional back pain may even opt for an adjustable bed.
Try therapeutic remedies like stretching, foam rolling, and ice.
Tight muscles can often be a source of occasional muscle and joint pain in your upper or lower back. Stretching, foam rolling, or icing your back before bed can help reduce discomfort and loosen stiff or tight muscles. Adding these methods to your nightly routine can also help you relax and unwind before bed.
CBDMEDIC™ for Pain Relief
CBDMEDIC™ products for occasional back pain combine high quality hemp extract with the pain-relieving benefits of menthol and camphor so you can get relief where you need it most. Our Back and Neck Pain Relief Ointment is an easy-to-use topical that offers natural relief and can ease sensations in overworked muscles at the end of the day. Carli Lloyd’s favorite way to use the ointment is to put it on before bed as part of her sleep routine so she can wake up feeling comfortable and rested in the morning.
To learn more about CBDMEDIC™ for back pain, check out our article The Science Behind the Best Cream for Back Pain Relief.
Supporting Healthy Sleep Cycles with CBD
For those struggling to sleep with back pain or simply struggling to sleep in general, CBD products for sleep may be your answer. CBD has been shown to help maintain healthy sleep cycles and support a sense of calm and focus.* This sense of calm can help ease daily stresses, as oftentimes, stress exacerbates sleep issues.
Learn more about how CBD can improve your sleep by reading our article CBD for Occasional Sleeplessness.
Help Get a Painless Night of Sleep
Back pain that disrupts sleep has many common causes and thankfully as many commonly suggested remedies. Get relief for upper or lower back occasional pain and wake up feeling rested and refreshed by making changes to your sleep position, adjusting your bed or pillows, and applying CBDMEDIC™ before bed. If you are in need of a little extra sleep support, consider trying Charlotte’s Web™ hemp extract topicals, oils, or gummies formulated specifically for sleep.
Get a better and more sound night of sleep with Charlotte’s Web. Learn more by taking a look at our full line of CBDMEDIC™ products for topical pain relief, or check out our article The Science of CBD for Sleep.