If you experience discomfort throughout the night, it may be intermittent pain or a constant dull ache that prevents you from getting a good night’s sleep. Lack of sleep can leave you feeling demotivated, tired and grumpy for several days and this can lead to a vicious cycle of further poor sleep and unproductive days.
Pain can be experienced for a number of different reasons:
1: We move less when we sleep. All joints in the body are designed to move, while sleeping in a fixed position creates joint stiffness, soft tissue tightening and reduces blood flow to the structures that allow movement. While rest is important to allow the body to recover, too much sleep can heighten pain.
2: Are you sleeping in a neutral position? I carefully selected the word ‘neutral’ and not ‘normal’ as everyone has a different neutral for their body which is normal for them! Some people may have a bigger curve in their lower back (known as lordosis) others may have more rounded shoulders.
Usain Bolt has scoliosis (curvature of the spine, this hasn’t stopped him being the fastest man alive!). The concern is not about your body being normal – rather, the concern is being neutral. This means that your spine doesn’t excessively bend to one side. Nor does one leg rotate inwards compared to the other, or even one arm being bent back under your pillow. Odd sleeping positions can definitely cause pain. A common cause of neck pain is using the wrong number of pillows which create too much flexion in one side of the neck.
3: Consider the wider picture! While pain may be experienced within the joints and soft tissues of the body, pain is directly influenced by the limbic system in the brain, which has the ability to make pain feel more or less intense. The limbic system is responsible for controlling our emotions and feelings. For decades, researchers have emphasized that pain feels worse if we’ve had a bad day. Going to bed stressed, angry or feeling any strongly negative emotion can affect the quality of your sleep and can cause you to feel more pain.
4: Non-mechanical pain: Pain at night may not be caused by a mechanical stimulus. This means that the muscles, skeletal system and other structures like tendons and bursas may not directly be the cause of night pain. Lots of medical conditions can impact the quality of your sleep – for example, IBS or the common cold. While the majority of these causes are not serious, if your pain is severe in nature or hasn’t cleared for a while, and is not mechanical, then please see your GP to ensure it’s nothing more serious.
If you need any help with managing your pain, you can always schedule a call to speak to a physio and get some advice to help you. Simply get in touch with us here: PHYSIO
Thank you for reading,
Physiotherapist at the Markland Clinic