It’s so nice when you get home from work and can just kick back, relax, and rest. It feels so good to not have to stress about anything for an hour or two. However, relaxing with your feet up in the air brings on a new set of issues that you might not expect.If you are reading this article, chances are you’ve discovered that relaxing with your back hurts when you lay down. What exactly is going on here? Why does your back hurt when laying down? Keep reading to find out more information regarding this subject! Let’s dive right into it. If you’re reading this article, chances are that your back hurts when you lay down.
Why Does My Back Hurt When I Lay Down and Relax
Decoding the causes of back pain when you relax
The following are the most common reasons for back pain when you relax:
Your posture is off: If you have poor posture or have been doing so for a while, your muscles might be quite tense. As a result, they’ll pull on your joints, setting off a chain of pain that travels up to your back.
You’re sitting in the wrong position: If you sit in the same position for hours on end, it’s likely that it will cause a great deal of stress on your back. In fact, many healthcare professionals identify the way we sit as the most damaging thing we do to our backs.
You’re overweight: If you’re overweight, your extra weight will put undue pressure on your lower back. Moreover, it’s possible that your core muscles are relatively weak, which will make it easy for your spine to collapse under its heavy load.
You have weak core muscles: If your core muscles are weak, you may end up with a curved lower back. Your core muscles have to be strong enough to correct this curvature and maintain good posture. Otherwise, you’re likely to have back pain.
Your core muscles are unbalanced: Most people have a tendency to strengthen their upper core muscles, such as their shoulders, far more than their lower core muscles, such as their abdominals. If this imbalance is left unchecked, an imbalance in muscle strength will result, putting you at a higher risk of back pain.
You’re carrying excess weight on one side of your body: If you’re carrying more weight on one side of your body, you’re likely to experience uneven pressure on your spine. As a result, you’ll experience pain in your lower back, which can travel down one or both legs.
You have poor posture – most of the time: If you have poor posture, it’s likely that you’ll be hunched over with your head and neck bent forward. In this position, your muscles will be very tense, especially the ones in your lower back. If you maintain the poor posture for a long period of time, you’re likely to experience pain.
Your foot mechanics are off: If your foot mechanics are off, it will be very easy for your spine to collapse under its own weight. In order to prevent this, you need to make sure that your foot mechanics are on point.
You have a disc problem in your lumbar region or your neck: If you have a herniated disc in your lumbar region or your neck, it’s very likely that you’ll experience back pain.
Your core is weak and unbalanced
- If your core is weak, it will collapse under its own weight, causing your lower back to bend. This can lead to back pain and make it difficult for you to stand up straight. Your core muscles have to be strong enough to support your spine and maintain good posture. If they’re not, you’re likely to experience back pain.
- If your core muscles are unbalanced, you may end up with a curved lower back. Your core muscles have to be strong enough to correct this curvature and maintain good posture. Otherwise, you’re likely to experience back pain.
- If you want to avoid lower back pain when you sit and relax, you must strengthen your core muscles to counteract the pull of your internal organs. This will help you maintain a healthy lumbar curve, even while sitting.
How To Get Relief From Back Pain When You Lay Down?
- The best way to get relief from back pain when you lay down is to strengthen the muscles in your core.
- With stronger core muscles, there is less strain on your back when you are in any position. This will also help improve your posture while standing and sitting which can reduce back pain while working at a computer or standing at work.
- Make sure you are not sleeping on a mattress that is too firm.
- A firm mattress can make it difficult to find a comfortable position while sleeping. – Wear a good supportive pillow while sleeping on your side or on your back. This will help keep your neck aligned with your spine and reduce the strain on your back.
- Keep your knees bent when sleeping on your side. This will help reduce the strain on your back muscles even more.
Tips To Ease Back Pain When You Lay
- Use a footstool or a pillow to lift your feet above the level of your heart while you are lying down. This will allow the blood to flow more freely towards your legs and away from your upper body.
- Use a heating pad or hot water bottle to relieve some of the aches and pains in your back. This is a great way to ease some of the pain in your back.
- Try a guided meditation to help relax your mind and body. This will help ease your back pain while you are lying down.
- Stretch your core muscles with some of these exercises while lying down. This will help ease your back pain when you are lying down.
Exercises That Help With Back Pain When Laying Down
Bird Dog: This exercise will help strengthen your core and back muscles and improve your posture when you are standing and sitting.
Squat with Wall Press: This exercise will help strengthen your core and back muscles and improve your posture when you are standing and sitting.
Wall Sit: This exercise will help strengthen your core and back muscles and improve your posture when you are standing and sitting.
Forward Fold with Wall Press: This exercise will help strengthen your core and back muscles and improve your posture when you are standing and sitting.
Rotating Side Plank: This exercise will help strengthen your core and back muscles and improve your posture when you are standing and sitting.
Conclusion
Back pain when laying down can be irritating and even scary. The good news is that most of the time it is not a result of an injury, disease, or something serious. In most cases, it is caused by poor posture and a lack of core muscle strength. The best way to avoid this and to ease the pain from your back is to strengthen your core muscles and
improve your posture. This is especially important if you spend a lot of time standing or sitting at a computer.