Back Pain When Sleeping Or After Sleep...

Sometimes when you sleep for an extended period of time in one position it can cause soreness in the back when you wake up. The same thing can happen when in one place for many hours. Here are a few things you can try to get better quality sleep and not wake up with a sore back:

• If you have an extra comforter/sleeping bag, place that under you to change to consistency of your mattresss.Maybe it needs to softer (or straighter). Check your mattress (is there a bow or a dip in there? ). Recently I had a patient who had an issue with her bed and it caused a lot of lower back pain.
  
  
  
• Use a different neck pillow- try to choose a cervical support pillow with a neck roll.
  
  
  
• Use something under your knees when you sleep (this is how I sleep)- I just put a pillow under my knees if I sleep on my back and between my legs if I am on my side. You can also use positioning products such as the knee elevator (for back sleeping) or the Spinal Relief pillow (for side sleeping)
  
  
  
• Do some stretches right when you get up specifically for your lower back. When you get into the hot shower- let the water hit the lower back area and bend down slowly and to the side. Don’t extend back to much as this is not good for your back.
  
  
  
• You should also need to get adjusted…go see a chiropractor to get treated and see what he says. You can also get some muscle work on your back. Plus, get some biofreeze (pain relief gel) that you can massage into the lower back muscles
  
  
  
• If your back pain has been going on for some time, Use a hot pack on your lower back in the evening time while watching tv (gel packs work great).
  
  
  
• Finally, sleeping for an extended period of time (over 9-10 hours) - try to avoid that. It can be avoided, so just get up and move around, stretch in the a.m. You can always take naps later.
  

Pay attention to what you are doing during the day also – and see if that is somehow contributing to your lower back. Sounds simple, but certain activities can bring on the pain moreso. For example, wearing heals for a greater part of the day, standing for a long time, exercising without doing a stretch before or after, doing a certain exercise (for example elliptical machine/rowing machine)




CT Spine and Disc Center is located in central Connecticut- Specializing in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call us at 860-633-8756 to see if you are a candidate for non surgical spinal decompression

Additional Reading Resources:

• The Power of Vitamin D: better sleep, better mind
  
  
• When Lack of Sleep Can be Deadly
  
  
• 6 Ways to Get A Better Nights Sleep
  
  
• Understanding Non Surgical Spinal Decompression: FAQ's
  
  
• Research about Non Surgical Spinal Decompression
  

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The Two Best Stretches For Sciatica Relief

Stretching helps relax the muscles giving some relief to sciatic pain. Relaxing the muscles of the low back, buttocks and hamstrings relieves pressure on the lower nerves, relieving pain.

Stretch#1: The Knee To Chest Stretch


To perform this stretch lay on your back. Bring one knee up toward your chest, and with both hands pull that knee toward your chest. Hold the stretch for 10-20 seconds, relax, and repeat one or two more times again holding 10-20 seconds.

Pull your knee toward your chest by grabbing your leg underneath your knee. Grasping on top of the knee is ok also but if you suffer from knee pain, arthritis or other knee problems, grasping underneath the knee may be more comfortable.

You can do this particular strecth on the floor, in the bed, even standing if you prefer. Stretch one leg at a time and then also pull both legs up simultaneously while laying flat. This stretch you will feel in your low back, gluteus (buttocks), and hamstring muscles.

Stretch #2: The Piriformis Stretch


Perform stretch #1 with one leg crossed over the other. For example, cross your Left leg over your Right leg and pull your Right knee toward your chest.

This will stretch your Left piriformis muscle. Keep in mind that this stretch is significantly harder to do than stretch #1. Some may not even be able to perform this stretch, and if trying it causes you pain I would stop immediately.

If you can perform this stretch, it is often a huge benefit. You'll feel this stretch in the gluts (butt muscles - the piriformis is located at the lower buttocks), where the sciatic nerve starts out.

For more information on low back and sciatica stretches and or sciatica relief treatment visit www.ctbackdr.com. You can also call the office at 633-8756 and one of the doctors can help you with a customized stetching routine for your back.