By Introduction
Sleep is a big part of our everyday lives. But, it’s often forgotten when thinking about managing and understanding back pain. Sleep affects many parts of our health and happiness. It can have a big effect on the back pain we feel.
In this article, we’ll look at the science behind why sleep is important and how it relates to back pain:
Definition of Sleep
Sleep is an altered state of consciousness, with reduced sensory activity and nearly all voluntary muscles inhibited. It is different from being awake, as it is harder to react to stimuli, and it can be easily reversed. Contrary to belief, sleep is not a period of inactivity.
There are two types of sleep: REM and non-REM.
Non-REM sleep is made up of four stages: one to four. During stage one, drifting in and out of consciousness begins. This stage makes up five percent of an adult’s total sleep time. For young children, it makes up fifty percent. In the deeper stages, sleep spindles become visible on an EEG readout. Delta waves occur in the fourth stage, when there is the deepest level of relaxation.
REM sleep is when the brain becomes active again. It takes up twenty to twenty-five percent of total sleep time. Dreams come from this cycle, which gets longer as the night progresses. It has important biological functions, such as restoring physical changes and consolidating memories. It also reprograms our brains, so they work better when we wake up.
Overview of Back Pain
Back pain is a widespread problem, ranging from mild to intense. Causes can be medical or bad posture. Sometimes rest, over-the-counter meds, or physical therapy can help, but for many people, the only long-term solution is better sleep.
Sleep has long been known for its effects on mental health, but only recently its physical effects have been studied. Studies show chronic back pain sufferers get less, and worse quality, sleep. So, if we can improve our sleep, we may also reduce our back pain.
The science linking sleep quality, quantity, and managing back pain is intricate. But research shows they are all connected. This article explains current research, and how improved sleeping habits can help manage back pain in the long run:
- Increased sleep duration
- Improved sleep quality
- Reduced stress
- Reduced inflammation
- Increased strength and flexibility
- Reduced pain sensitivity
Physiology of Sleep
Sleep is a must for humans. It’s major for both mental and physical well-being. Studies have proven that sleep is key in combating and managing back pain.
To comprehend this, let’s look at the different components, stages and elements of sleep. We’ll then learn how they are connected to back pain.
Sleep Stages
Humans have a sleep cycle of five stages. These stages happen many times in a night. Each one has its own characteristics and importance in helping the body rest. Knowing what happens during these stages can help us understand how not enough sleep affects physical health, especially back pain.
- Stage 1: This is known as light sleep. Brain waves become slower, and a person slips in and out of sleep consciousness. Memories may form and ‘hypnic jerks’ may happen (gentle twitches or jerks). This is when a person first falls asleep.
- Stage 2: This is a deeper sleep. Regular breathing and lower core body temperature occur. Visual input is blocked and external sounds don’t affect it either. Quick bursts of brain-wave activity, called spindles, may happen. No dreaming yet.
- Stages 3 & 4: Physical restoration happens in these two deep stages. Stage 3 has bursts of slow waves, while Stage 4 has slow waves occasionally. Dreaming may begin here.
- Stage 5 (REM): Eyes move quickly under the eyelids. Breathing is faster and shallower. This usually happens an hour after falling asleep. Dreaming occurs often.
Sleep Cycles
Healthy adults typically sleep one-third of the day. During this time, the body passes through several sleep stages that help maintain health. Healthy sleep is linked with better cardiovascular and metabolic health, a strong immune system, emotional regulation, memory and alertness when awake.
Sleep cycles are divided into rapid eye movement (REM) and non-rapid eye movement (NREM). NREM consists of four stages. The cycle usually lasts 90-110 minutes in healthy adults. It may be shorter or longer based on age or medical conditions.
- Stage 1 is light sleep. It lasts 5-10 minutes with slow eye movements and occasional muscle twitches. It is easy to wake up someone in this stage. They go back to sleep quickly after sitting up for a few minutes.
- Stage 2 is light sleep which goes on for about 20 minutes. During this time, heartbeat and breathing slow down, muscles relax and eyes move less. This stage makes up 50% of total sleep. It helps transition from light to deep sleep. It can be interrupted if needed.
- Stage 3 & 4 are the deepest non-REM sleep. The heart rate is slow. It lasts up to 30 minutes. There’s no eye or muscle activity. These two stages make up 40% of total sleep. They provide restorative benefits. Not getting enough deep sleep can have an effect on physical health problems like chronic pain.
Sleep Disorders
Sleep disorders can have serious effects on our body, like back pain. Types of sleep disorders include insomnia, restless legs syndrome, narcolepsy, sleep apnea and shift-work sleep disorder.
Insomnia is trouble falling asleep or staying asleep without an external reason. It may cause tiredness, depression, fear and difficulty concentrating. People with chronic pain, such as back pain, can experience worse symptoms due to difficulty sleeping.
Restless Legs Syndrome (RLS) is an uncomfortable sensation in the legs that causes an urge to move them. This can make it hard to rest or sleep. It gets worse when sitting or lying down for a long time. RLS can disturb normal sleep, making people tired in the day, even if they get enough sleep at night.
Narcolepsy is sudden deep sleep during the day. This is accompanied by poor quality nighttime sleep, tiredness during the day, panic attacks, depression and digestive issues. Narcolepsy can interfere with everyday activities and work.
Sleep Apnea is marked by brief pauses in breathing during sleep. This stops progress towards restful stage four non-REM cycles. This stops quality sleep as people must restart their breathing repeatedly. Untreated apneas can make people tired during the day and impair cognitive sharpness.
Shift Work Sleep Disorder occurs when a person’s circadian rhythm is disturbed by working long, irregular hours, especially when rotating shifts. Long-term effects include:
- Feeling tired
- Difficulty concentrating
- Irritability
- Increased risk of accidents
- Lowered alertness
- Mood swings
- Decreased productivity
This can lead to early death and a shorter lifespan.
Impact of Sleep on Back Pain
Sleep deprivation can lead to aches and pains in the back, neck, and other areas. Studies have revealed that individuals who don’t sleep enough are more likely to get chronic back pain. To understand the connection between sleeping and back pain, let’s look at the possible causes and how they affect you:
- Possible causes of back pain due to sleep deprivation.
- How sleep deprivation affects your back.
- Tips for getting better sleep and reducing back pain.
Sleep Deprivation and Pain
The link between sleep deprivation and pain is strong. Research suggests that inadequate sleep can make lower back pain worse. Many people suffer from this aching pain.
Lower back pain is a major problem in the US – millions suffer annually. Sleep disturbances, like difficulty falling asleep or staying asleep, are common symptoms. Sleep deprivation can also cause physical problems, like impaired judgment and concentration, as well as decreased mood.
Not only can sleep deprivation cause physical issues, but mental health ones too. People with chronic back pain often have reduced quality of life. This can lead to poor work productivity, depression, anxiety, and trouble concentrating on daily tasks. These mental health issues can then increase stress levels, leading to further sleeping issues.
Sleep Quality and Pain
Quality of sleep is essential to reduce pain. Poor sleeping habits, such as lack of sleep and bad sleep quality, can cause more body aches and night awakenings with pain. Also, it can decrease mobility and flexibility the following day.
Sleep helps to maintain physical health in many ways. It reduces cytokines, which are secreted by the immune system and can increase inflammation, leading to musculoskeletal pains. Poor sleep leaves us feeling tired and increases the risk of injury due to lack of coordination or mobility.
Dreaming or REM (rapid eye movement) stage helps the body to recover from daily activities with more strength and agility. People with poor sleeping habits don’t experience this, so their muscles may get weak and they may be more prone to injury or chronic pain.
It is important to have an adequate mattress that provides quality joint support and fits your body shape. A good pillow can also help with aging and promote better retention during REM deep stages. This way, you can wake up feeling refreshed with minimal joint pain.
Sleep Posture and Pain
Sleeping posture is a key factor in managing chronic back pain. Sleeping on one side for long periods can cause tension in the muscles, joints, and ligaments, resulting in pain and even chronic musculoskeletal issues.
Improving our sleeping posture can help reduce back pain. Being aware of our body’s position while asleep can allow the spine to remain relaxed, helping the muscles recover more quickly.
Using supportive bedding like adjustable foundations or memory foam mattress layers helps keep the neck in alignment with the spine. Avoiding positions that twist the spine (like crossing legs) can help relax the muscles overnight.
To reduce back pain, it’s recommended to sleep on the back, with a pillow or blanket under the knees for support.
Tips for Improving Sleep Quality
Getting quality sleep is key for your overall health. It’s just as important as having a balanced diet and exercising. Good sleep can help reduce back pain and other flare-ups.
Let’s look at some tips to improve your sleep quality and help you lead a happier and healthier life:
Establish a Regular Sleep Schedule
Creating a regular sleep schedule is key to better sleep. Go to bed and set an alarm at the same times every night and morning. This ensures you get enough sleep, which is essential for energy.
Make your bedroom a place of rest by winding down 30 min before bed. Avoid caffeine after lunch and keep screens out. Give yourself enough time so stress doesn’t interfere with sleep.
Establishing a regular schedule leads to better consistency and quality of sleep. It allows your mind and body to process during slumber, so you can wake feeling refreshed and energized!
Avoid Stimulants Before Bed
It is essential to keep away from stimulants before bed. Caffeine and other stimulants can affect our sleep in a bad way. They block chemicals and hormones, such as adenosine, serotonin, melatonin, and dopamine, which are necessary for us to sleep. After consuming caffeine late at night, it can be difficult to fall asleep.
To make sure you have good sleep, try to consume caffeine 6 hours before bedtime. Some people even quit caffeine to prevent any issues with falling asleep. Additionally, energy drinks, food with high sugar or carbs, should also be avoided. Sugary snacks can lead to negative blood sugar dips which can cause wakefulness and nightmares.
Moreover, nicotine is also a stimulant that needs to be avoided. Many smokers find out their withdrawal symptoms lead to poorer sleep quality.
Exercise Regularly
Exercising regularly is key for improving sleep. It can even help reduce chronic lower back pain. Working out helps you fall asleep faster, sleep more deeply, and have less daytime fatigue. Though it seems like exercise would cause fatigue, endorphin release actually helps relax the body for bed.
Adults should get 150 minutes of moderate-intensity aerobic exercise a week, including walking, jogging, swimming or biking. Stretching helps reduce tension and muscle tightness, both of which lead to back pain. But, don’t exercise too close to bedtime as the body needs time to wind down.
Avoid Electronics Before Bed
It’s key to improving sleep quality to stay away from electronic screens, like phones and TVs. Blue light from these devices can lower the melatonin your brain makes and mess up your regular sleep patterns.
Plus, activities like social media, web surfing, and gaming can make you more alert and stimulated than calm, stopping you from getting into a deeper sleep.
For the best results, avoid using electronics an hour before bedtime each night. Instead, do things like reading or meditating to relax your body and mind before you sleep. Doing this puts your body in a great state for restful sleep.
And make a nighttime routine so your body knows when it’s bedtime – like:
- Drinking herbal tea
- Having a warm bath
- Doing yoga stretches
- Journaling before bed
All of these activities make you relax and feel sleepy, telling your body it’s time to sleep well.
Conclusion
Experts suggest adults get 7-9 hours of sleep nightly. If your backache hinders sleep, therapies and remedies should be used to treat the underlying condition and its symptoms.
To help you rest well, try having a regular bedtime routine, no caffeine or stimulants late in the day, and less screen time before bed. Exercise and stretching can lessen tension in the body, and release endorphins that reduce pain.
Getting good sleep is vital for managing back pain, as research shows how restful nights improve physical and total wellbeing. If back pain stops you sleeping, talk to your doctor and learn more about your health condition to find treatments that tackle the root cause.
Frequently Asked Questions
1. How does sleep affect back pain?
Sleeping hours are a crucial time for our body’s recovery and repair. During sleep, our body releases hormones that promote tissue growth and repair, which helps alleviate back pain.
2. What sleeping positions are best for back pain?
Doctors recommend sleeping on your back or side to keep the spine in a neutral position. Avoid sleeping on your stomach since it strains the neck and spine.
3. Can a mattress cause back pain?
Yes, an unsupportive mattress can contribute to back pain. Your mattress should be firm enough to support your spine and maintain its natural alignment.
4. What types of exercises can help alleviate back pain?
Low-impact exercises such as walking, swimming, and yoga can help alleviate back pain. These exercises help increase blood flow and flexibility while reducing inflammation.
5. Can caffeine affect sleep quality and contribute to back pain?
Yes, drinking caffeine can interrupt your sleep and contribute to back pain. Caffeine is a stimulant that can make it harder to fall asleep and stay asleep, both of which are crucial for overall body recovery.
6. When should I seek medical attention for my back pain?
If your back pain persists for more than a few weeks, or if it’s accompanied by fever, numbness, or weakness, it’s time to seek medical attention. These symptoms could signal a more serious condition that requires professional treatment.
