Skip to main content

How to prevent lower back injury from sleeping

When I sleep on an other bed than my own I have a high chance to wake up with severe Anterior Pelvic Tilt.

RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

Recently I travelled to a martial arts, Aikido, camp and on the first night of rest I woke with the worst lower back pain I have ever endured. My bottom was very screwed outwards and back was very concave. When we did 7h per day trainings, the pain was very great, it restricted my movement a lot. It started to fade away on the third day. I think one reason could be that I Really Love to sleep flat on my back.

I have had lower back pain later aswell when travelling around. I have started doing a lot of streching before and after going to bed. Even tried to sleep with a pillow under my knees. Does anyone have a scientific explanation for this? Maybe I just need to know how to sleep in a correct position ðŸ˜Š

26 years old physics student from Estonia.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

Recently I travelled to a martial arts, Aikido, camp and on the first night of rest I woke with the worst lower back pain I have ever endured. My bottom was very screwed outwards and back was very concave. When we did 7h per day trainings, the pain was very great, it restricted my movement a lot. It started to fade away on the third day. I think one reason could be that I Really Love to sleep flat on my back.

I have had lower back pain later aswell when travelling around. I have started doing a lot of streching before and after going to bed. Even tried to sleep with a pillow under my knees. Does anyone have a scientific explanation for this? Maybe I just need to know how to sleep in a correct position ðŸ˜Š

I don't know the scientific explanation.. but if it happened after you were sleeping.. it was probably just your sleeping position more than anything. Could it be that you have some Anterior Pelvic Tilt (APT)? That can cause back pain. And are you doing these stretches?

 

Need 1 on 1 coaching? Send me a direct message to learn more!
RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

I'm doing these exercises every time I want to strech my back, not every day, but I strech quite a lot in general. I dont believe I have a serious APT, maybe a little bit. That day when I seriously slept on my back, then I felt that tilt a lot :D But fortunately I already had seen your video about APT. For me I think it depends on the type of bed I am sleeping on. Some beds cause more back pain and some dont cause it at all.

It was funny that I was just on a skiing trip and had a huge problem with this and then you uploaded this video. Started doing these streches right away and they helped. Also every time I wake up with a hurting back I sleep on my side for the next few days to relieve it. The bed has an effect on my back only when I sleep completely flat on my back the entire night. But sleeping flat on my back is a passion for me.

These exercises of yours are my first aid for releaving back pain 😉 Some have suggested that I have a weak lower back, maybe it will dissapear when I train more. I thought maybe others have same thing so I asked out the question. Cause when it happens seriously then I walk like a handicap for that day 😁

26 years old physics student from Estonia.
Bamico54
Bamico54 g Ben Amico
23 Post(s)
23 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2016
Posted

from the little back pain, I had a week or two ago, it would be an all-day type of pain. If your gym has a reverse hyper, I very much recommend using that, once or twice a week. Now I feel great.

Herculesinwyo
Herculesinwyo g Mike Roberts
146 Post(s)
146 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

Can also be caused by an old worn out mattress. At 47 years old im finding that a good bed is super important especially as we start to get older.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

I'm doing these exercises every time I want to strech my back, not every day, but I strech quite a lot in general. I dont believe I have a serious APT, maybe a little bit. That day when I seriously slept on my back, then I felt that tilt a lot :D But fortunately I already had seen your video about APT. For me I think it depends on the type of bed I am sleeping on. Some beds cause more back pain and some dont cause it at all.

It was funny that I was just on a skiing trip and had a huge problem with this and then you uploaded this video. Started doing these streches right away and they helped. Also every time I wake up with a hurting back I sleep on my side for the next few days to relieve it. The bed has an effect on my back only when I sleep completely flat on my back the entire night. But sleeping flat on my back is a passion for me.

These exercises of yours are my first aid for releaving back pain 😉 Some have suggested that I have a weak lower back, maybe it will dissapear when I train more. I thought maybe others have same thing so I asked out the question. Cause when it happens seriously then I walk like a handicap for that day 😁

Yeah the type of bed you have can have a lot to do with it, that's for sure. But if you get back pain often-ish, I would suggest doing those lower back stretches every day, they will help a lot, and even doing the reverse hypers like @Bamico54 suggested would be a good idea too.

 

Strengthing your back might help to a point, but maybe you should even look into a new matress or something haha. It could be that simple!

Need 1 on 1 coaching? Send me a direct message to learn more!
RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

Thanks for all the tips. Yeah I will do a lot of streches. Really like those lower back streches of yours Scott. I have a new matrass in my own home. The problem rises when I travel around and have to sleep on random matrasses or sometimes even on couches. Anyone think sleeping on the floor would be better when the matrass is really old? 😃 Wow, I have never seen a reverse hyper before. Will definately use the opportunity if I see one!

26 years old physics student from Estonia.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

Thanks for all the tips. Yeah I will do a lot of streches. Really like those lower back streches of yours Scott. I have a new matrass in my own home. The problem rises when I travel around and have to sleep on random matrasses or sometimes even on couches. Anyone think sleeping on the floor would be better when the matrass is really old? 😃 Wow, I have never seen a reverse hyper before. Will definately use the opportunity if I see one!

Well.. if the matress is REALLY bad.. then maybe the floor would be better haha. I guess it depends on the situation. Reverse hypers are great!

Need 1 on 1 coaching? Send me a direct message to learn more!
RixRax
RixRax g Riho Rasta
14 Post(s)
14 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2018
Posted

I have recently discovered that you can do streching in your bed. Maybe if you wake up in the night and feel lower back pain you could lay on your upper back flat and twist lower back with one leg over the other. Also in the morning If you hear the alarm clock and dont want to wake up it is and ultimate awesomensess if you know bed streches. If you tighten all your body and start streching and flexing your upper body, legs, everything in different ways then you feel energy flowing in and eyes will be opening with pleasure. Although I haven't found anything on the internet about this but It's a great skill to develop. Morning streches in the bed! It feels totally different and has a lot of potential in my opinion 😁

26 years old physics student from Estonia.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RixRax

I have recently discovered that you can do streching in your bed. Maybe if you wake up in the night and feel lower back pain you could lay on your upper back flat and twist lower back with one leg over the other. Also in the morning If you hear the alarm clock and dont want to wake up it is and ultimate awesomensess if you know bed streches. If you tighten all your body and start streching and flexing your upper body, legs, everything in different ways then you feel energy flowing in and eyes will be opening with pleasure. Although I haven't found anything on the internet about this but It's a great skill to develop. Morning streches in the bed! It feels totally different and has a lot of potential in my opinion 😁

To be honest I have never really done stretching in bed, but I have done back stretches by twisting one leg over the other - usually a get a good back crack which feels AWESOME! 😀 

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .