X-rays, CT scans, and MRIs are called imaging tests because they take pictures, or images, of the inside of the body. You may think you need one of these tests to find out what is causing your back pain. But these tests usually do not help. The tests will not help you feel better faster. Most people with lower-back pain feel better in about a month, whether or not they have an imaging test. People who get an imaging test for their back pain do not get better faster. And sometimes they feel worse than people who took over-the-counter pain medicine and followed simple steps, like walking, to help their pain. Imaging tests can also lead to surgery and other treatments that you do not need. In one study, people who had an MRI were much more likely to have surgery than people who did not have an MRI. But the surgery did not help them get better any faster. Imaging test have risks. X-rays and CT scans use radiation. Radiation has harmful effects that can add up.
Or log in via: Institutional number (access code) Haven't got a subscription? Full access to BMJ Best Practice content Download and access the APP Claim CME/CPD Certificates for your learning on BMJ Best Practice Add bookmarks and notes to topics of interest Sign up for free trialAfter a long night’s rest, you expect to rise feeling refreshed, ready to take on the new day. It can be a real downer to wake up with back pain.The most common cause of sleep-related back pain is poor sleep posture. Thankfully it’s often simple to correct.Poor sleep posture is typically the result of one of three things:We sleep 1/3 of our lives away. With that much practice you’d think we’d all be really great sleepers. Unfortunately not all of us are getting the best rest we can get.When you climb into bed, you might initially feel comfortable, but after you drift off, your sleep position can inadvertently put unnecessary stress on your back. After a bit, your back might get agitated.
Your sleeping brain might do you a solid and command your body to reposition itself so that your back gets a little relief. Alternatively, your lazy sleeping brain ignores the agitation, exacerbating the strain. Presto, you’ve got back pain the next morning.“But I used to sleep so well,” you say… Sleeping twisted up like a pretzel on a futon filled with hay and beer cans might have worked fine when you were 20. Unfortunately, as we age, the padded discs between our vertebrae wear out and we become more sensitive to our sleeping conditions. *sad trombone*Your spine is best off when it’s straight. It’s simple: unnatural bends and twists in your back can cause muscle strains and put pressure on nerves. Keep your back straight and you’ll potentially eliminate your back pain.In most cases stomach sleeping will cause your upper body to arch upwards. It’s a good bet that this is the root of your problem; try to acclimate to a different sleeping position. Rolling to your side will be easiest for most stomach sleepers—put a dense pillow under your top arm to simulate the feeling of the mattress under your chest.
If abandoning your cherished stomach sleeping position is just not feasible, try placing a pillow under your hips so that your back isn’t arched. Read More: Sleeping on Your Stomach: Make the Most of It!Side-sleeping works pretty well for most. It is the most common sleeping position and will help to keep your spine straight and elongated.Most doctors and sleep experts recommend sleeping on your back – if you can pull it off. For most, back sleeping will help you maintain a neutral sleeping position. There’s little opportunity for twisting or bending the spine, so back sleepers are likely to get better rest and wake up refreshed. Read More: I’ve tried to adjust to back sleeping myself. It was not easy.Already a back sleeper and experiencing back pain? While it’s touted as a great way to sleep, back sleeping can sometimes cause back pain as well. If that’s the case, try putting a pillow under your legs and/or stretching your hip flexors before bedtime. Otherwise, try rolling to your side.
If your pillow is too thin or soft, your back will bend downward at an awkward angle. Conversely, if it’s too thick, your spine might bend unnaturally upward. Both situations can cause pain.If your head is supported at the correct level, the muscles in your neck and back will be able to to completely relax. Pressure on your discs and muscles will be diminished and, as a result, your back pain reduced.We westerners are acclimated to traditional “soft” pillows containing down or polyester fibers. Most of these traditional soft pillows will collapse under pressure and can not support your head adequately throughout the night. In fact, many find themselves using two pillows or folding their pillow in half in an attempt to support their head at the proper level. Fiddling with pillows in the middle of the night is not conducive to good sleep!We are huge fans of buckwheat pillows due to their adjustable and malleable nature. The buckwheat hull fill is really unique—it will perfectly conform to the space between your head and the mattress eliminating potentially pain-causing pressure points in your neck and back.
Most buckwheat pillows are adjustable; you can add or remove fill to dial in the loft (height) so that your spine is straight rather than bent upwards or downwards.Your pillow is probably pretty nasty anyway! Toss it out and treat yourself to a new one.Like pillows, your mattress needs to provide proper amount of support to maintain proper sleep posture.Pillow top mattresses have become quite popular in recent years. They’re not necessarily better than non-pillow top types. Laying on a squishy compressible surface all night long can cause back pain for some, particularly stomach sleepers. They can allow your body to bend too far downward at the waist. This can be a result of the pillow top’s foam:If your mattress is too firm, it won’t compress sufficiently to allow your body to sink downwards in the appropriate locations. This can result in an unpleasant upward bend in your lower back.The large mattress manufacturers are frequently criticized for their marketing practices.
They often distribute the same mattress under different names to each retailer intentionally making it difficult for consumers to comparison shop.Your best bet is to ignore the goofy marketing lingo and purchase whatever is comfortable and well-reviewed. Unfortunately it’s difficult to determine what’s genuinely comfortable with online shopping or even a short visit to a brick and mortar location. Ideally, you need to sleep on a mattress to truly know if it’s right for you. Fortunately, some retailers have generous return policies, making it feasible to try their products in your own home for a period of time. Before you make a purchase, make sure you understand the retailer’s shipping and return policy.Spending money on new bedding or changing the way you sleep aren’t quick or easy solutions. Here’s a few things you can do for immediate pain reduction:If your back pain isn’t specific to sleep and persists during the day, you most likely have a more serious issue that cannot be resolved with the suggestions above.