Back pain at night: causes and treatments for struggling with pain at night

Do you suffer from back pain at night? You’re not alone. Eight out of ten people will have back pain at some point in their lives, and for many it can be even more noticeable when they go to bed at night.

While taking pain medication can help relieve tension, it is important to identify the cause of your pain so that you can take the right steps to treat it. There are many simple explanations for back pain, and treating it could be as simple as investing in the best pillow and mattress (see our guide to the best pillows for back pain) or introducing gentle movements into your routine, such as yoga before bedtime.

With the help of our experts, it is time to end the suffering in silence and find out what is causing your back pain and how to prevent it.

What causes back pain?

There are a number of possible causes of back pain in general, but the most common causes are:

• inactivity
• injury
• Diseases

(Image credit: Getty Images)

1. Inactivity

Chronic back pain is often caused by an inactive lifestyle, and exercising a little more each day can help relieve back pain at night. In fact, research published by the American Physiological Society shows that our ancestors were much more active than we are now, as they moved in search of food and shelter with limited time to rest. As we moved from the hunter-gatherer society to a more industrialized society, our bodies have not caught up with our more sedentary lifestyle and, by comparison, we spend more time sitting, lying and relaxing than ever before.

“Our backs are designed to move, and that can lead to pain with prolonged exposure,” says Hollie Maskell, a physical therapist and fitness expert at Meglio.

Unsurprisingly, NIAMS viewed obesity and low physical activity as risk factors for back pain. And as Maskell points out, long days in front of the computer or at the desk at night can contribute to back pain.

2. Injury

In other cases, back pain can be caused by injuries – such as a herniated disc, broken bone, or sprain. Injury can be caused by anything from lifting a heavy box improperly to performing weightlifting exercises in the wrong form.

If you think this could be the cause of your pain, you should see a doctor right away.

3. Medical conditions

It is also possible that back pain is due to other medical conditions. “Back pain can also be caused by inflammatory diseases such as ankylosing spondylitis or arthritis, which can flare up at night,” explains Juliet Slade. “Once diagnosed, drugs can be prescribed to help minimize symptoms.”

Pregnancy, endometriosis, and PMDD can also cause back pain. If you think this is the cause, speak to your doctor for medical advice.

Why do you have more back pain at night?

“As our lifestyles become more sedentary and desk jobs limit our daily step count, our backs become stiff and our bodies generally deconstructed. So when we try to rest at night, our body has a hard time relaxing in a soft mattress, ”explains Slade.

It is also possible that we have stress on our back throughout the day but only notice it when we lie down at night and relax our muscles and we cannot concentrate on anything else.

“At these moments, you may be sitting at the computer all day, having poor posture and a lack of exercise,” says Jasmine Marcus, physiotherapist and certified strength and conditioning specialist.

If you are concerned about your back pain and aren’t sure what is causing it, it’s important to speak to your doctor to rule out any underlying health conditions.

How to treat back pain at night

Knowing what causes back pain at night is half the battle, the other is treatment and prevention.

(Image credit: Getty Images)

How to handle it

• Use home remedies– If you experience back pain at night, there are steps you can take to relieve the pressure. Slade recommends taking anti-inflammatory pain relievers or a heat pack to relax stiff muscles (a hot water bottle can be used as a replacement here, and follow the directions on both the hot packs and hot water bottles, and only use them for the suggested amount of time).
• Change your sleeping positionInvesting in a pillow and mattress that will support your sleeping position is a must if you have back pain. A physical therapist can help you figure out what’s causing your back pain and recommend the best type of pillow or mattress. At night, Juliet suggests, “avoid sleeping on your stomach and try to use pillows between or under your knees or back to relieve the pressure.”
• Practice gentle stretches– You don’t have to do a full yoga routine at 2 a.m., but try to get out of bed and stretch your body and focus on positions that will take the strain off your back, such as walking. For more tips, see our yoga guide for back pain.

Here’s how to prevent it

(Image credit: Getty Images)

• Run more– Exercise is the key to back pain relief and prevention. If you experience back pain at night, take a few minutes to move, stretch, and massage to relieve tension. To prevent pain, Slade advises meeting the World Health Organization’s daily goal of 10,000 steps.
• Try different exercises– By adding low impact to your fitness regimen, strengthening exercises will strengthen your muscles and keep your bones strong, which is especially important in combating the natural loss of bone density as you age. “Exercising with an upright posture is a great way to take the strain off your back,” says Slade. She suggests swimming or Pilates three times a week (see our Pilates guide for beginners to get you started).
• Take breaks– If you’re often tied to a desk, taking regular breaks can make a huge difference in your back pain at night. “When you work, try to take a break every half hour. If you do, get up, move around and change positions, ”advises Marcus.
• Make an ergonomic assessment– Ask your employer for an assessment of your work situation to see if this is contributing to your back pain and see what other options are available. “A lot of people sit badly at work, either because of weak posture muscles or a bad attitude that encourages stiffness and puts pressure on spin,” says Slade. “Simple changes to chair, desk, and screen positions can make a big difference in levels of comfort.”

When to see a doctor at night for back pain

While back pain is common, it shouldn’t and should not interfere with your daily life.

“If you find that you can’t sit at work, can’t ride your bike like you normally do, or the pain is changing your life, I’d say this is a good point to see a doctor for more advice,” says Marcus.

Listening to your body is the best sign of when you should see a doctor. If you experience unusually severe pain and don’t know what is causing it, your body is sending you a signal for further advice.

w & h thanks Hollie Maskell, physiotherapist and fitness expert at Meglio, Juliet Slade, consulting physiotherapist and clinical Pilates trainer specializing in injury rehabilitation and prevention, and Jasmine Marcus, physiotherapist and certified strength and conditioning specialist.

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