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Ask the Therapist?

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by Carol Pietromonaco PT. - Physical Therapy Plus

Q. I have some back pain that has been troubling me. My doctor said it was just a muscle strain. The pain is aggravated when I have been lying down for a while before going to sleep. Also, my back is often stiff and sometimes sore when I wake up in the morning. Do you have any suggestions that might help?
A.  Certain sleeping positions can trigger back pain by throwing the spine out of alignment and by unduly stretching the back muscles. Lying on your stomach, particularly with a pillow under your head, for example, stresses the neck and exaggerates the curve of the lower back. 

The best sleeping positions for people with back discomfort are those that maintain the natural curves of the spine. Here are some suggestions: 

1. Sleep on a firm mattress or use a bed board 
2. When you sleep on your side, put one pillow under your head, another between your legs, and bend your knees 
3. When on your back, place only one pillow under your head and another pillow or two under your knees 
4. When on your stomach, place one pillow under your abdomen and nothing under your head (Use this position as a last option)

Regarding your morning discomfort, or, for that matter, back stiffness and soreness at other times, try these relaxing and stretching exercises: 

Lie on your back. Place a small pillow under your head and one or two large pillows under your knees. Then for 20 minutes or so concentrate on relaxing your back muscles.

Next, remove the pillows from under your knees, but keep your knees bent. Now gently pull your legs (one at a time) to your chest. Hold for a few seconds. Do this three times for each leg. Then repeat the process doing both legs at the same time. 

Finally, roll over on to all fours to a stable table-like position with your hands and knees about shoulder width apart. Gently, lift your head and curve your lower back down towards the floor. Hold for 5 to 10 seconds. Then reverse the process. Gradually lower your head and curve your back up towards the ceiling. Alternate positions 5 to 10 times. 

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