This episode is entitled “Why does my lower back / sciatica hurt when I lie down?” and the reasons covered are:
- Disc Swelling
- No Distractions or Movement
Whether you are someone who experiences more penis, soon as you lie down, or whether it’s something that builds up during the night, I’ll be answering that question. And there are really kind of four most common reasons for the scenario and I’ll get into those very shortly. But before I do, I just wanted to preempt this podcast episode by saying, if you want much more detailed than this. And in fact, if you want a short mini mini mini mini video course on how to sleep with low back pain and or sciatica, then I have released exactly that on the back pain and south dakota.com website. So if you go to back pain and saratoga.com, look at the patients tab, dropdown menu says many courses.
You’ll find there’s a course then on how to sleep with low back pain and or Southco so diving right in. Why does my lower back hurt more when I lie down firstly, and perhaps most obviously it’s positional. So it may be that for you, there is a particular position aggravates at a mechanical level what’s going on in your lower back. Now that makes seem really obvious thing to say, but I’m going to say it anyway. Sometimes the obvious things need to be said, so that can be a positional element. Some people it’s a wash when they lie on their backs. Some people on one side, some people on the other many people, when they ally on their fronts, uh, you might be saying, I never lie on my front. Well, surprise, surprise, 10% of the adult population like to light on their fronts to sleep.
And this can cause problems. And most commonly when it does, it can be an indicator that you have an irritation of the facet joints. No, the facet joints are small paired joints, right? And left behind the big joint between the bones have discs in between them behind that are a little facet joints. And sometimes when you’re alone, you’re front, particularly for slimmer people, your lower back will drop into an arch there. And that can irritate the facet joints if they’re already irritable. And to be fair, some people only have back pain or science gum, more back pain when the ally down. So there’s clearly a very positional element to that. Now, whether or not going to get into how to resolve that, other than just a broad level, to see that let’s go back to the maximum of use it or lose it, but don’t abuse it.
So trying to avoid things that clearly aggravate your pain. So if you find you can lie on your left side, but lying on your right side, triggers your pain, then obviously try to avoid lying on your right side or do it in such a way that you can learn your right side without irritating the pain. And there’s a number of things you can do in terms of positions, what you do with your legs, arms, or the use of towels pillows to pad yourself out. So you may be able to overcome that positional element by the use of external support. And there’s a lot more, as I said on that, on the mini course on the back pain and santiago.com website. So the second reason that European can increase when you lie down and this one, it’s the kind of pain that builds through the night.
It doesn’t increase immediately. You lie down because the second reason is inflammation. When you stay still, inflammation tends to build up such that particularly once you’ve been lying down for a few hours and especially first thing in the morning, if your pain is significantly worse than it’s a kind of constant eking knowing pain, there is a good chance that you have inflammation and that, as I say, when you stay still because your circulation slows down, the inflammation builds up and it will be more swollen and irritable. And this is true of any inflammatory disorder. People who have arthritic knees are often worse. First thing in the morning, those first few steps are a bit creaky. And if you have arthritic hands, the joints in your fingers get more swollen over night. Again, they can be stiff and sore to get them moving. So inflammation can be one reason that your back pain and or Saska could be worse.
First thing in the morning, the third reason is that, and this is very specific to disc problems. So if you have a bulging disc or a prolapsed disc, especially a bulging disc where some of the material has bolts down through a tear and the perimeter of the disc that disc and the bulge can increase in size overnight. So when you lie down because you’ve decompressed, the area fluid is absorbed into the disc. So think about it the other way around when you’re standing up sitting, the disc is being compressed and it slowly squeezes the fluid out of the disc. The disc actually get shorter. It’s at its thickest highest point first thing in the morning. So as it absorbs fluid overnight, so any bulge will also increase in. So the swelling of the disc and the swelling of any disc bows can be another reason that your pain could get worse at night.
But again, that tends not to happen. Instantly disc swelling takes a number of hours to happen. So it’s the kind of pain that tends to be worse. Again, first thing in the morning and the building through the night now, the fourth reason, and this is much less to do with mechanics and much more to do with the way your nervous system works. The fourth reason is that when you lie down and specifically, when you lie down in a dark room, there are no distractions. So your mind will go to whatever is begging for attention. For some people that’s thinking over the events of the day, but if you have pain, whether it be in your lower back or your head or anywhere that penis often wash, when you lie down and try to go to sleep, because there are no distractions. And if you haven’t listened to the first six episodes of the active ex-pats podcast I implore you to do so I think it’s an episode five and six.
I elaborate the pain equation. So in essence, I created an equation for pain. Now, when I say created it, this is not in order to inflict. Pain is ordered to help you to understand why your pain varies from moment to moment and day to day, there are a number of variables in there and the most prominent one in this context is attention to body part. So that’s one of the variables in the equation of pain. So if you have no other distractions, your attention will tend to shift to areas of discomfort and effectively magnify them. Now it’s not actually changing what is going on in your back. It’s just that your nervous system is focusing on that sensation and therefore magnifying it. And an other, another element of that pain equation is movement without pain. So movement without pain actually decreases your pain awareness. So again, because you’re lying still, you’re not moving that element of the equation, which normally serves to reduce pain is kind of canceled out.
So you’re not having movement and your attention tends to shift to the area of discomfort. So those are the four reasons of a positional element. Inflammation often builds up. If there’s any problems with the disc, the disc will swell and therefore any bulge and the disc gets worse. The longer you stay still especially lying down. And then of course there are no finally there are no distractions at night, and those are the reasons, those are the answers to why does my back pain or South Africa Washington, or hurt more? When I lie down, as I said, at the beginning of the introductory comments, I have got a very brief, it’s about 50 minutes of videos on how to sleep with low back pain and science girl. You’ll find that on the back pain and sounds good.com website. She’ll go there. I’m sure that will give you instant value in heck if it doesn’t, there’s a money back guarantee.
It’s only a tenner, it’s only nine pounds, 99. So, and many people have said, Hey, it’s the best nine pounds 99 I’ve ever spent. And I can imagine if you’re struggling with sleep, we could imagine why that is certainly the case. So apart from that, as ever, if you want a free assessment of your back pain or sounds good again, go to back pain and south dakota.com take the free assessment. We will email you a PDF with a report that’s specifically tailored to you and your problems. It will give you some idea of the sorts of things you should be doing, and the sorts of things you should be avoiding. It’s much more valuable to you than a so-called diagnosis. Diagnoses are often wrong. So goes to back pain and south dakota.com, do the free assessment and otherwise as ever if I can help you at all, just ping me a message in for back pain andsciatica.com.
If you’d like a free online assessment of lower back pain / sciatica, click the link.