One in four Germans struggles with back pain and visits a doctor at least once a year to get to the bottom of it. Back pain often begins while sleeping and worsens as the day goes on. Daily life becomes a struggle, and it’s often no longer possible to perform one’s job properly. In our blog post, we’ve summarized possible causes and helpful tips for you. Read all the important information in our article to determine the cause of your back pain and address it for the long term.
What causes back pain while sleeping?
Back pain at night can have many causes. It is usually caused by poor spinal alignment. An improper sleeping position due to a sagging or ill-fitting mattress can cause pain. In addition, the wrong pillow can lead to a crooked sleeping position and, as a result, back pain while sleeping. Last but not least, a comfortable sleeping environment also plays a major role.
Temperatures that are too cold in the bedroom can cause muscle tension and lead to pain. Experts recommend an optimal room temperature between 16 and 18 degrees. However, back pain often develops during the day. A restful night’s sleep then becomes out of the question. Therefore, pay attention to whether your day involves heavy, one-sided strain or prolonged sitting. In this case, it’s advisable to naturally relieve any tension through more movement or targeted relaxation exercises.
The Right Sleeping Position to Prevent Back Pain While Sleeping
The most popular sleeping position is on one's side. This position provides optimal relief for the vertebral joints. Over time, however, it can lead to weakening of the anterior trunk muscles and back pain. It is recommended to place a pillow between the knees to maintain a straight alignment of the pelvis and, consequently, the back.
From an ergonomic standpoint, sleeping on your back is the best sleeping position. It allows the spine to maintain its natural S-curve and is therefore recommended by experts. To further relieve pressure on the lumbar spine, it is advisable to place a pillow under your knees.
Sleeping on your stomach often leads to back pain because this position works against the spine’s natural S-curve. The neck becomes hyperextended and is held in a bent position. If sleeping on your stomach is still your preferred sleeping position, we recommend choosing a particularly flat pillow to keep the cervical spine as straight as possible. Regardless of the optimal sleeping position, uneven pressure caused by maintaining the same sleeping position can also lead to back pain. Experts recommend changing your sleeping position as often as possible during the night so that your muscles can recover and receive an equal supply of blood.
Which mattress is best if you suffer from back pain while sleeping?
If your mattress is getting old and has already developed indentations, it’s no surprise that you’re experiencing back pain at night. In this case, you should invest in healthy sleep and replace your mattress. People who suffer from back problems should look for high point elasticity when choosing a new mattress.
A mattress with high point elasticity means that heavier parts of your body, such as your pelvis or shoulders, sink in comfortably, while the rest of your body receives optimal support. This keeps the spine in its natural, straight position and helps prevent back pain. Natural latex mattresses are considered the best in terms of point elasticity and are therefore recommended by doctors and physical therapists for back problems. Thanks to their excellent ergonomic properties, natural latex mattresses can alleviate back pain or even eliminate it entirely.
Unlike natural latex mattresses, inexpensive mattresses made of synthetic materials often develop sagging and indentations after only a short period of use, which can cause back pain. The only downside: Due to their high quality, natural latex mattresses aren’t exactly cheap. However, they last about 15 years, which offsets the slightly higher upfront cost. Retailers like Kipli also offer the option to pay in installments with no fees, which makes the purchase easier. In addition, many retailers allow you to test a mattress for a certain period of time. Kipli, for example, lets you try out the Kipli mattress for 30 nights and return it if it doesn’t suit you after all.
Choosing the Right Pillow
To prevent back pain while sleeping, choosing the right pillow is also very important. As described in the first half of this article, back pain is usually caused by poor spinal alignment.
It is therefore important that your head sinks comfortably into the pillow while the sensitive area of the cervical spine is optimally supported. In addition, the size of the pillow plays an important role. The standard size of 80×80 cm is less suitable. With this size, your shoulders inevitably rest on the pillow and cannot sink into the mattress. This causes the sensitive cervical spine to bend, leading to pain.
It is advisable to use a long, narrow pillow so that your shoulders can sink into the mattress and your cervical spine remains in a straight position . Neck support pillows are recommended for this purpose , as they ensure ideal support for the neck. That’s why natural latex is also a good choice for pillows!
Pillows like the Kipli pillow, made of 100% natural latex, vary in height and firmness. The Kipli pillow is pleasantly soft in the center, allowing your head to sink in. The pillow tapers toward the edges, where the natural latex is denser. This ensures that your neck is perfectly supported. This ergonomic pillow shape allows for optimal sinking while providing optimal comfort.
Summary
There are many causes of back pain while sleeping. However, with the right bedding, you can effectively prevent back pain. Choose high-quality, ergonomic bedding. While these items are often a bit more expensive, you’ll be rewarded with a restful night’s sleep.
When choosing a mattress and pillow, make sure they provide perfect support for your spine. In addition, you can promote restful sleep by maintaining a healthy lifestyle and getting enough exercise. This will help you start your day pain-free in the morning.