Prevent Back Pain When Turning Over At Night In Bed

Do You Get Back Pain When Turning Over At Night In Bed?

We see a lot of patients who complain of back pain when turning over at night in bed.  Getting a good night's sleep is important in order to have less pain, more energy, and be more tolerant with family and friends the next day!

Learn to roll over in bed at night without back pain by watching the video below...

Have Lower Back Pain And Can't Turn Over At Night?

If back pain keeps you from falling asleep at night, some simple positioning tips can help get more comfortable in bed at night so that you can fall asleep at night. However, a lot of people with back pain can get to sleep at night, but then they'll wake in the middle of the night up tossing and turning. The process of changing positions is bothersome and can sometimes leave them awake for hours!

What Causes Lower Back Pain When Turning Over In Bed?

The vertebrae in your lower back have joints that are not designed to twist. Twisting can cause compression of the joints in the lower back.  To learn why, read our post about Back Pain When Twisting.

Fortunately, even just a little change in your technique can make rolling over in bed at night a whole lot easier and less painful!

Use These Tips To Stop Back Pain When Turning Over At Night

Prevent The Need To Roll Over In The First Place

  • If you get lower back pain when lying down, getting yourself comfortable can prevent the need to roll over in bed.
  • Putting a pillow between your knees if lying on your side, or a pillow between your legs when lying on your back can help keep you from tossing and turning at night due to back pain.

Rolling Over From Your Back To Your Side (If You Aren't Near The Edge Of The Bed)

  • Place the pillow in between your knees
  • Bend your knees so that your feet are flat on the bed.
  • Roll over as one whole unit (like a log) bringing your shoulder & hip over at the same time.
  • This helps prevent your back from twisting while turning over at night

Rolling Over From Your Back To Your Side (If You Are Near The Edge Of The Bed)

  • Place the pillow in between your knees
  • Bend your knees so that your feet are flat on the bed.
  • Roll your pelvis underneath of you (Like pressing your back into the bed)
  • Slightly lift your bottom and leave your back flat on the bed
  • Start scooting to the side opposite of the edge of the bed and adjust your hips and feet in the process.
  • When you have enough space, roll over to your side like a log, bringing your hip and shoulder over at the same time, which again prevents your lower back from twisting as you turn over.

Rolling Over From Your Side To Your Back

  • Bring your shoulder and hip over at the same time and roll back over like a log to prevent your lower back from twisting
  • Move pillow from in between your knees to underneath your knees, which again helps keep your lower back flat on the bed.

Hopefully these tips help you to ease back pain when turning over at night!

If you need more help to sleep better at night, call us at 314-941-3970! (or if you're up late at night reading this in bed on your phone, you can send us a text instead and we'll get back to you soon.)

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Here are some other posts about how to relieve back pain that you might enjoy:

Do You Get Back When Sitting?  Check out our post on "How To Relieve Lower Back Pain While Sitting: The Ultimate Guide

Do You Get Back Pain When Standing For Long Periods?  Check Our our post on "How To Relieve Lower Back Pain When Standing"

Do You Get Hip Pain Lying On Your Side At Night?  See "Stop Hip Pain Lying On Side At Night"

Frequently Asked Questions About Back Pain:

Can Herniated Discs Heal By Themselves Without Surgery?

How Is A Herniated Disc At L5-S1 Treated?

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