Essential tips for a better sleep with back pain

A good night’s sleep with back pain? You’re dreaming!

Or more to the point, you’re literally not dreaming, as for those who suffer pain it can be really tricky to catch a quality snooze. In recognition of Sleep Awareness Week, we’re looking into the connection between sleep and back pain, and offering our expert advice on getting a better night’s sleep.

So, what exactly is the relationship between back pain and sleep?

Research shows that back pain results in a longer time to fall asleep, reduced sleep duration and poorer sleep quality. This has a flow-on effect, reducing daytime function and promoting higher levels of dissatisfaction and distress around sleep (Kelly 2011).  This probably comes as no real surprise, but interestingly it also suggests that a bad night’s sleep makes back pain worse.

Recent studies found that many people report their painful symptoms are somewhat lessened after a better night’s sleep. A systematic review suggested poor sleep may have an adverse effect on back pain (Amiri and Behnezhad 2020) with a 1.5 times greater chance of having back pain if you suffer sleep disturbances.

What all this research points to is that, for those living with pain, prioritising sleep may be of key importance on the path to recovery. And, because the relationship between the two is symbiotic, it really ups the ante on trying to get a good night’s sleep in.  

5-steps to better sleep

A poll by the US National Sleep Foundation found one in four people with chronic pain also have a sleep disorder. People who are sleep-deprived due to pain may develop an unhealthy relationship with sleep, so improving your sleep habits (also called sleep hygiene) may help to both prevent and treat back pain. Make sleep a priority and retrain your brain on how to sleep while in pain through adopting healthy thoughts and behaviours, geared towards a better sleep experience.

1. Breathing exercises and mindfulness techniques may help you relax and divert your focus away from the pain. Pain can also affect sleep by keeping the central nervous system stimulated. We love the Smiling Minds app for some simple at-home meditation techniques to unwind your mind and get you in the bedtime zone.

2. Good sleep hygiene starts with creating better habits and strategies around sleep. Start your day off right by waking at the same time each day, exercise early, get enough sunlight, and strive for a healthy and nourishing diet.

3. Avoid things that will stimulate your mind before sleep – including screen time, caffeine and alcohol. No phones by the bed, please!

4. The bedroom is for sleep and sex only. Keep it cool, dark, and quiet. Create a little bit of a bedtime routine in your Zen den, such as bathing, brushing your teeth, reading, and then lights off.

5. If you are unable to sleep, get out of your sleep haven and distract yourself with something else in another room. When you feel sleepy, try again.

Thinking of buying a new mattress? Don’t sleep on it!

Your pain may be dictating your sleeping position, and therefore tailoring your mattress choice accordingly will work wonders for your comfort levels. A well-chosen mattress and pillow, designed to cushion the pressure points you need to favour and support your spine’s natural curvature, may help alleviate some of your pain. We asked our friends at Bedbuyer – Australia’s largest, independent mattress review site that we recommend our clients to – for some advice around choosing a mattress, particularly if you are experiencing pain from injuries. Their team of health professionals can make a recommendation for a product that is reviewed, fully tried and tested, to help you get the right mattress within your budget. The Bedbuyer team said:

• Those with hip, knee, or shoulder pain may need to avoid sleeping on their side, so sleeping on your back or stomach may be recommended. A few great mattresses that are suitable for back or stomach sleeping are:
  
  Sleep Republic Mattress – get the full review here: https://bedbuyer.com.au/sleep-republic-mattress/

  Cloud 9 Posture Gel – get the full review here: https://bedbuyer.com.au/cloud-9-posture-gel/

• People with back pain, on the other hand, may need to be careful of the pressure build up from sleeping on their back or stomach and could benefit from a good side-sleeping mattress. A few lovely ‘medium-plush’ options include:
  
  Macoda Mattress – get the review here: https://bedbuyer.com.au/macoda-mattress/

  Silent Night London – get the review here: https://bedbuyer.com.au/silent-night-london-medium/

•  People who have pain that prompts them to switch sleeping positions more frequently (such as nerve pain) may need a more responsive mattress that facilitates movement on top of the bed – while minimising partner disturbance.

  Sherman Mattress (Just Perfect version): get the review here: https://bedbuyer.com.au/sherman-mattress-just-perfect/

  Dusk&Dawn Premiere – get the review here: https://bedbuyer.com.au/dusk-and-dawn-premiere/

Ultimately, getting a better night’s sleep leads to improved overall wellbeing – and that’s a lifestyle in which you’re better rested, in less pain and sporting a more positive mental health outlook.

Chat with one of our team about improving your sleep today!

References

Amiri S, Behnezhad S. Sleep disturbances and back pain: Systematic review and meta-analysis. Neuropsychiatry. 2020 Jun;34(2):74-84.

Kelly GA, Blake C, Power CK, O'keeffe D, Fullen BM. The association between chronic low back pain and sleep: a systematic review. Clinical Journal of Pain. 2011 Feb;27(2):169-81