Back pain at night: Common causes and treatments that may alleviate pain

Your sleeping environment, your activities during the day, and health conditions or injuries are all factors that may contribute to back pain at night. Pain is often more noticeable at night because we have fewer distractions. When it comes to back problems in particular, lying down can put more pressure on certain parts of the spine. Our circulation slows down when we’re at rest, so any existing inflammation and swelling may cause more discomfort. We also have daily rhythms that affect the production of hormones and immune system activity. 

If caring for your health and getting regular exercise don’t get rid of your back pain, a physical therapist may be able to help you determine what’s happening and help you manage your pain.

In this blog post, we’ll talk about six common causes of back pain at night and how physical therapy can help.

Common causes of nighttime back pain

Having back pain at night for any reason can create a vicious cycle — poor sleep leads to poor health and more aches and pains, which make it even harder to get restful sleep. Determining the likely cause of your back pain can help you find the most effective treatment and pain management techniques. In many cases, there are natural physical therapy treatments that can provide long-term relief.

The following are some common causes of back pain at night:

1. Poor sleeping position or inadequate mattress support — If your back hurts while you’re trying to sleep, it could be that your back doesn’t have adequate support. Sleeping on your side or your back creates the best alignment for your spine. If you’re a side sleeper, you may need to find a pillow designed to support your neck. Putting a pillow between your knees when you’re on your side can help support your hips and lower back. If you sleep on your back, putting a pillow under your knees may help. As a rule, you should replace your mattress at least once every 10 years.

2. Inflammatory conditions that worsen at night — If you have inflammation from a condition such as an autoimmune or gastrointestinal disorder, you may notice more discomfort at night. There are a few different theories about why this happens. It could have something to do with the body’s daily hormonal rhythms, or it could be that your immune system is more active at night. You may also accumulate more fluid in and around your joints when you’re at rest.

3. Bulging or herniated discs — Lying down in certain positions can increase pressure on your spine. If you have a bulging or herniated disc, your pain may be aggravated at night because there’s more pressure in the area. If you sleep on your side, pulling your knees up toward your chin may help take some pressure off your back. Putting a pillow between your knees or underneath them can also be helpful.

4. Muscle tension from daily activities — If you’re overexerting yourself during the day, you might have built-up tension in your muscles that needs to be released. Consider doing a relaxing activity before bed, like yoga or taking a hot bath. Building some breaks into your day can also help keep your stress level down. You might need a few minutes of meditation or resting your eyes to reset. Or you might need to get away from your desk and move your body.

5. Spinal stenosis and positional discomfort — Spinal stenosis narrows the spinal canal, putting pressure on the nerve. Lying down can increase this pressure, making it hard to get comfortable. Adjusting your sleeping position and using pillows to support your spine are crucial. Put a pillow between your knees if you sleep on your side and underneath them if you sleep on your back.

6. Fall or trauma — If you’ve ever injured your back, you may notice your pain more at night. Once again, this is because lying down increases pressure in your spine, especially if you sleep on your back. A physical therapist can advise you on how to manage your pain and provide treatments that may help.

How can physical therapy help with back pain at night?

The best treatments will depend on what’s causing your back pain. A physical therapist can work with you to create a personalized treatment plan. They’ll begin with an in-depth assessment to determine the likely cause of your pain. Then they’ll provide some education on what’s happening and talk through some different options with you. 

The following are some PT treatments that may help with back pain at night:

• Manual therapy techniques — These are sometimes called soft tissue mobilization or joint mobilization. In these techniques, your PT will use their hands to relieve pressure and tension with massage-like movements. This can provide relief in areas affected by injuries, tension or repetitive strain.

• Therapeutic exercise — Sometimes movement can provide natural pain relief. Your PT may guide you through exercises to promote healthy movement and relieve stiffness and tension.

• Targeted stretching — Stretching your back, neck and any areas that are tight may help relieve pressure on your spine. Your PT will show you specific stretches you can do to relieve pain in your back.

• The McKenzie Method® — The McKenzie Method is a process for assessing musculoskeletal issues and using movement to relieve them. Your PT will show you maneuvers you can do at home to keep your back in shape and manage your pain.

Getting restful sleep is one of the most basic foundations of good health. If you have back pain at night that keeps coming back, a physical therapist may be able to help. At KC Rehab, we get to know each of our patients on a personal level and we listen to your concerns. Our goal is to help you feel better and make sure you’re satisfied with your treatment. 

Physical therapy treatments are often more accessible and affordable than other forms of treatment. They’re covered by most insurance plans, and you don’t need a referral to make an appointment. We accept all major insurance carriers, and we’ll verify with your insurance company before your first treatment.

Are you ready to find out what’s causing your back pain and find lasting relief? We can help. Contact our team today for more information or to schedule an initial appointment.