Causes and Effective Treatments For Middle Back Pain After Sleeping

... Credit :
Jane Taylor in Health & Wealth

Last updated: 16 January 2020, 08:30 GMT

Spinal degeneration will possibly cause pain during nighttime and upon awakening. Yet, this condition can also persist in the daytime. For those suffering from daytime back pain, they may have chronic problems regarding their sleeping environments or posture instead.

Painful middle back, neck, and shoulders can also result from anxiety and stress, which cause muscular tension and make you sleep in a tightly curled position.

Regular Causes of Middle Back Pain

According to the National Sleep Foundation, exercising at midnight or having snacks, nicotine, alcohol, and caffeine right before sleep can negatively affect you as well. Improper sleeping posture is among the primary reasons for painful sleep.

1.The Mattress You Sleep On

A lot of people sleep on mattresses that throw, sag and prevent their head, neck, and spine from aligning. Others, however, also make a mistake by buying a too firm mattress. Whether too soft or too firm, such mattresses all lead to chronic pain in the middle back. The firmness level for mattress depends on your body type, and your sleep partner's need may differ from yours, noted the Cleveland Clinic

Your mattress's hardness can bring your middle back a whole world of difference. Your mattress needs to be soft if your hips seem broader than the waist. This distributes your pelvic weight insofar as it supports your body perfectly.

If your weight and hips are equally proportioned, then a firmer mattress may suit you. It's a common belief that a hard mattress is never a good solution to middle back pain.

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2.Your Pillow

The American Physical Therapy Association illustrates that you need a pillow to support the natural curve of your neck and spine. Thus, it results in a correct sleeping posture. You shouldn't use overstuffed or multiple pillows since they worsen back pain. Regular feather, foam and fiberfill pillows deteriorate over the course of time and can bring about pain in the neck and back.

Naturally, having a supportive pillow to offset neck pain is a possible way. Never is a very firm or soft pillow an ideal option. You should regularly change pillows or choose those whose materials are special.

Memory foam or water pillow will ideally do the job of supporting your neck without pressurizing the spine. Pillows with the thinner center and thicker ends can provide cervical support for the side as well as back sleepers. You should consult a medical professional to choose the suitable one for you.

3.Your Posture

This is what our mothers always remind us of. Our posture shows the comfort level of the body. If you don't change positions for sometimes during night sleep, you may, at last, suffer from middle back pain.

Stomach sleeping is among the key reasons for your pain – it puts the spinal column under great pressure. Unfortunately, side or back sleeping will tilt your pelvis, thus causing the pain.

If you keep sleeping on your stomach, this may result in isolated pain in the middle back. Such a sleep position is not recommended by the American Chiropractic Association. It puts stress on all 3 spinal natural curves: lumbar, cervical and thoracic. Sleeping on a certain side can painfully tilt your pelvis while sleeping on your back may pressurize the lumbar spine. To avoid those risks, the ACA's suggestion is to put a pillow in between your knees when side sleeping or under your knees when back sleeping.

4. There are Some other Causes as Followed

  1. The type of activities you indulge in during daytime may put your chest and back under pressure and cause back pain.
  2. Continuous stationary position or participation in arduous physical activities will cause problems, too.
  3. Inadequate rest for injuries to heal may worsen the problems and finally cause pain.

Several Remedies You Should Try for Your Nighttime Backache

1. Better Sleeping Postures

Often, changing sleeping positions is enough to relieve your middle back pain when you wake up or even until you go to bed. Check out some of the following positions:

  1. Sleep sideward: This position means your hips and legs are flexed. It puts your back under a remarkable amount of pressure, as your top legs are not supported then your spinal column has to curve itself to help. If you can't avoid this position, then putting a pillow between two legs is a solution to the problem.
  2. Sleep on your back: For those back sleeping, the natural back curve doesn't receive the required support. I recommend you place a pillow under your knees or put under the lower back a rolled-up towel. Your back will be fully supported by a mattress and pillow made of latex or memory foam.
  3. Sleeping on your stomach: If you sleep in this popular position, try to alter it during your sleep. If it is unavoidable, then put a small pillow under the hips and stomach. By doing that, you get more support and avoid hip pain. Nevertheless, you may suffer from abdomen pain.

2. Use a Comfortable Mattress

You should always choose a mattress with medium firmness because it offers you the highest support. My advice is you must test a mattress out before buying it. Putting plywood support between box springs and the mattress will give you extra support.

3.Massage Before Bedtime

Alleviate back and muscle pain before going to bed by thoroughly massaging them. Let’s try some best handheld massagers to get the best result. I’m sure this tool will give you the desired relaxation. It helps you to sleep soundly at night, too.


Through this article, we hope that you will know clearly the causes of middle back pain after sleeping and how to prevent this. Remember to change your sleeping positions sometimes during the night, choose the pillows that are not too soft or too firm, use a comfortable mattress and try to spend time massaging your middle back shortly before sleeping so that it will help you have a deep and sound sleep. Sleep well is a wonderful remedy to heal all kinds of diseases.



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