Lower back issues while sleeping. Do I need to work on my core?

[Kneedragger]

For over a year now I have been waking up through the night tossing and turning with my lower back bothering. It's pretty uncomfortable. Some times I end up just getting out of bed and starting the day early. Once up and after my usual stretching I'm fine.
Just over a year ago I bought a new bed because the current one was almost nine years old.I thought this was the problem but it didn't really help. I usually sleep on my back and toss and turn from side to side and I never really feel like I get a good night sleep anymore.
A little about me, I'm 32 an electrician and the only working out I do it's light cardio. I have also been going to a chiropractor which seems to help a little but not significant.

Has anyone had this issue? Could my core be the problem?

Thanks

 

[blackdogdeek]

Is your mattress firm or soft?

 

[Mixolydian]

I'm 32 an electrician

There's your problem. The job is physically demanding. Lots of people in construction have back problems.

 

[iluvdeal]

It's not just about buying a new bed, you need to be sure you have the right mattress.

I use to have a memory foam topper for my mattress as I thought a softer bed has to be more comfortable right? Wrong. I got back pain from it. After removing it, the back pain went away. So I found out the hard way I'm a firm mattress type of guy.

 

[Kneedragger]

Is your mattress firm or soft?

The new mattress is not exactly firm. It's In between soft and firm.

 

[Carson Dyle]

Try stretching, maybe 15-30 minutes per day. This is a classic guide:

 

[SociallyChallenged]

There's your problem. The job is physically demanding. Lots of people in construction have back problems.

This doesn't make it normal. There are plenty of electricians who DON'T have back problems.

OP: there are many things that can cause back pain - only one of them being core weakness/uncoordination. It can also be due to segmental tightness (which chiropractors don't treat), postural issues, faulty movement patterns, sleeping habits (do you sleep on your stomach, back, or side?), etc. To get all of these addressed, you would ideally see a physical therapist. Stretching in general may help, but especially with the back, it can make things worse. Each vertebra should move a specific amount. If one moves too much while others move too little, it can cause a lot of pain and excessive loading of the joints back there. PT can specifically stretch the ones that need it. I'd say talk to your physician and get a prescription for physical therapy - it's a much more well-rounded approach and the PT can give you specific exercises and stretches for your needs.

 

[blackdogdeek]

The new mattress is not exactly firm. It's In between soft and firm.

In order to determine if your mattress is too soft or firm for you, you need to find a softer surface and a firmer surface to sleep on. If you could borrow a foam mattress topper from someone you can put it on your current matress to see if you do better with a softer surface. If you could borrow or sleep on a surface (couch, floor with mattress topper, etc) that is firmer than your mattress you can see if you do better with a firmer surface.

I am not a doctor but I find that the firmness of whatever surface I sleep on definitely can give me a sore back overnight.

 

[SociallyChallenged]

In order to determine if your mattress is too soft or firm for you, you need to find a softer surface and a firmer surface to sleep on. If you could borrow a foam mattress topper from someone you can put it on your current matress to see if you do better with a softer surface. If you could borrow or sleep on a surface (couch, floor with mattress topper, etc) that is firmer than your mattress you can see if you do better with a firmer surface.

I am not a doctor but I find that the firmness of whatever surface I sleep on definitely can give me a sore back overnight.

I definitely agree with checking the firmness, but sometimes even just limited muscle length or ROM can pigeonhole you unnecessarily into a certain mattress type. For example, if you have tight hip flexors and sleep on your back on a hard mattress, your low back will be in stuck in extension all night and you'll be sore when you wake up. If you sleep on a soft surface on your back, your pelvis will sink into the bed, neutralizing your spine a little bit more, thus making you feel more comfortable. That doesn't mean it's normal. Most people who have this who stretch and gain normal ROM don't have to be so selective about their surface in the future. Just something I wanted to contribute as I don't believe the mattress is the end-all-be-all of solutions. It may be a part or may not.

 

[blackdogdeek]

I don't believe the mattress is the end-all-be-all of solutions. It may be a part or may not.

Agreed, but it's a cheaper and quicker test than Dr. -> PT assuming he has the resources handy to conduct it.

 

[SociallyChallenged]

Agreed, but it's a cheaper and quicker test than Dr. -> PT assuming he has the resources handy to conduct it.

Yeah, you're right. My only concern is that it doesn't necessarily address the underlying cause.

 

[sze5003]

Have you tried one of those foam top pads you can put on your mattress ? I have lower back pain as well and I usually lay on the hard ground for a bit plus stretch a little. Takes pain away for some time.

 

[blackdogdeek]

Yeah, you're right. My only concern is that it doesn't necessarily address the underlying cause.

Agreed. Even if the pain diminishes with the mattress adjustments I would still recommend PT to ensure there are no underlying issues.

 

[iluvdeal]

If the pain only starts occurring during sleep and the pain isn't brought nor even exists during the day from normal activity, I highly suspect the mattress. But it could be other things too. My friend fixed her lower back problem after taking up yoga, so stretching and strengthening your back/core may help. Or it could also be a mind body stress related symptom. Keeping trying stuff til you fix it.

 

[Kneedragger]

I don't see the problem being the bed. When I first bought it, it was super stiff compared to the demo bed I laid on. The bed has softened up, but since I have owned the new bed the back issue hasn't really gone away. I have basically dealt with this and have come to a point where I feel its gone to far. Since I'm not a bed pro or Doctor I could be wrong...
The one thing I do know for sure is when I toss and turn having a bad night its a lot worse those mornings. I think I'm twisting back and forth my lower body and it could be a problem. I know the Chiropractor can only do so much. They have given stretched but I think its time to go see my doctor. I have a PPO and wonder if I should even bother with my main doctor and maybe find the appropriate one?

Thanks again for the help.

Mike

 

[Scarpozzi]

My lower back is messed up too. A recommendation I followed from a physical therapist that's helped me is to sleep on my stomach. Prop my chest up with a pillow and arch my back. If any vertebrae are out of whack, trying to sleep like this will help push them back in their natural alignment.

I think Chiropractors are quacks. Doctors will typically try to shuffle you muscle relaxers or pain meds. When my back gets REALLY bad and I need immediate relief, I typically seek steroids from the doctors to fight the inflamation. Aspirin and Ibuprofen is the way to go....Steroids on occasion. Don' t waste your time with muscle relaxers or pain meds...they only treat the effect and not the cause. Inflamation caused by misalignment or vertebrea or pulled muscles are your enemies.

 

[tedrodai]

The one thing I do know for sure is when I toss and turn having a bad night its a lot worse those mornings. I think I'm twisting back and forth my lower body and it could be a problem.

That would be my first guess. Do you toss and turn purely because of your back problems, or do you have other issues getting sleep as well? Regardless, it's still a good idea to go on to your doc to get a referral (if you need it for insurance) to a physical therapist.

My own anecdotal account is that I used to sleep on my back quite a bit (on back some nights, on side for others...probably 50/50), but a year or 2 ago it was a similar story to yours: I started having some lower back pain at night and sometimes upon waking up, and I would toss and turn some nights because my back was uncomfortable. I found that I was arching my back a little too much while sleeping. It would happen nearly 100% of the time when I was on my back, and sometimes while on my side. I was able to get rid of the pain/discomfort by sleeping on my side and conciously preventing myself from arching my back--which was easier and less work than it sounds based off how I worded it lol. Anywho, I think at least part of it while on my back was because of poor hip mechanics, which is something I just recently discovered and am working on.

People were talking a lot about getting the right matress, but I think the important thing there is really: make sure you're sleeping with a comfortable back alignment. That may or may not be an easy adjustment for you to make based on what the underlying issue is, but it's worth a shot to conciously test out the position of your back while you're on your back and sides.

 

[Kneedragger]

That would be my first guess. Do you toss and turn purely because of your back problems, or do you have other issues getting sleep as well? Regardless, it's still a good idea to go on to your doc to get a referral (if you need it for insurance) to a physical therapist.

My own anecdotal account is that I used to sleep on my back quite a bit (on back some nights, on side for others...probably 50/50), but a year or 2 ago it was a similar story to yours: I started having some lower back pain at night and sometimes upon waking up, and I would toss and turn some nights because my back was uncomfortable. I found that I was arching my back a little too much while sleeping. It would happen nearly 100% of the time when I was on my back, and sometimes while on my side. I was able to get rid of the pain/discomfort by sleeping on my side and conciously preventing myself from arching my back--which was easier and less work than it sounds based off how I worded it lol. Anywho, I think at least part of it while on my back was because of poor hip mechanics, which is something I just recently discovered and am working on.

People were talking a lot about getting the right matress, but I think the important thing there is really: make sure you're sleeping with a comfortable back alignment. That may or may not be an easy adjustment for you to make based on what the underlying issue is, but it's worth a shot to conciously test out the position of your back while you're on your back and sides.

I think I'm a light sleeper so I wake up a lot. Add that to not being 100% comfortable in bed from my back.