Relieve Low Back Pain Lying Down: Expert Tips

Are you tired of waking up with a sore back every morning? Low back pain can be especially frustrating when it disrupts your sleep.

In this blog, we will explore the causes of low back pain when lying down and discuss various treatment options to help relieve your discomfort. We will also provide expert tips on how to get quality sleep despite having low back pain, including advice on sleeping positions, supportive mattresses, and pillows. So read on.

What Are the Causes of Low Back Pain When Lying Down?

low back pain lying down

One of the primary causes of ow back pain include poor sleeping posture, arthritis, spinal stenosis, lumbar problems, kidney stones, sciatica, spinal cord injuries, osteoarthritis, and other conditions which put strain on the supporting muscles and ligaments. Some other health conditions that cause back pain and sprain include:

Pulled Muscle or Strain

A common issue that can lead to discomfort when lying down is a pulled muscle or strain in the lower back. This can be caused by various factors such as improper lifting, sudden movements, or overuse of the muscles. Resting and engaging in gentle stretching exercises can effectively alleviate the pain and facilitate the healing process.

Ankylosing Spondylitis

Ankylosing Spondylitis is a chronic inflammatory disease that primarily affects the spine, causing pain and stiffness in the lower back, especially when lying down or after periods of inactivity. This condition can also lead to decreased flexibility and mobility in the spinal column.

Treatment options for Ankylosing Spondylitis may include medication such as painkillers, physiotherapy, chiropractic care, and lifestyle changes such as weight loss and physical activity. It is important to consult with a primary care physician or a specialist, such as a rheumatologist or a physiotherapist, for an accurate diagnosis and appropriate treatment plan for managing low back pain caused by Ankylosing Spondylitis.

Spinal Tumor

Low back pain when lying down can be caused by various conditions, such as a spinal tumor. A spinal tumor is an abnormal growth of cells within the spine that can lead to pain and discomfort. This occurs when the tumor compresses or irritates nearby nerves. In addition to low back pain, other symptoms may include weakness or numbness in the legs, difficulty walking, and loss of bladder or bowel control.

Treatment options for a spinal tumor may involve surgery, radiation therapy, or chemotherapy. If you experience persistent low back pain when lying down, it is important to consult with a healthcare professional.

Disc Degeneration

Disc degeneration, a frequent cause of lower back pain when lying down, occurs due to the deterioration and wearing down of the spinal discs. These discs, which act as shock absorbers between the vertebrae, can cause discomfort and pain as they degenerate. Lying down increases the pressure on these discs, further aggravating any existing disc degeneration and leading to pain.

Treatment Options for Low Back Pain When Lying Down

Physiotherapy in London

When trying to find relief for lower back pain while lying down, there are various treatment options available. One crucial aspect is adjusting your sleeping position to promote pain-free sleep. Utilizing supportive pillows and cushions can help maintain proper spinal alignment and alleviate discomfort. Incorporating gentle stretching exercises into your bedtime routine can relax your muscles and reduce pain.

Applying heat or cold compression therapy to your lower back and other home remedies can provide temporary pain relief. It’s important to remember that chronic or severe lower back pain may require a comprehensive treatment plan involving physiotherapy, medication, or other interventions.

Physiotherapy can also help alleviate low back pain. A qualified physiotherapist can assess your condition and develop a personalized treatment plan to address your specific needs. They may use techniques such as manual therapy, mobilization, and exercises to strengthen the muscles supporting your spine and reduce pain. Additionally, they can provide guidance on proper body mechanics and postural corrections to prevent further strain on your lower back.

At One Body LDN, we understand the challenges that come with low back pain while lying down. Our team of experienced physiotherapists is dedicated to helping you find long-lasting relief from your discomfort. Through our comprehensive treatment approach, we aim to address the underlying causes of your low back pain.

Treatment for Ankylosing Spondylitis

To effectively manage ankylosing spondylitis and alleviate pain, a comprehensive treatment approach is necessary. Medical care, including medication and physiotherapy, plays a crucial role in controlling symptoms and slowing down the progression of the disease. Physiotherapists can offer exercises tailored to improve flexibility and reduce stiffness in the spine. These exercises target the affected joints, muscles, and ligaments, promoting pain relief and increased mobility.

Alongside medical intervention, individuals can make lifestyle modifications to enhance pain management. Maintaining a healthy weight and practicing good posture contribute to pain relief and an improved quality of life for those with ankylosing spondylitis.

Treatment for Spinal Tumor

To effectively address low back pain caused by a spinal tumor, there is a range of treatment options available. Surgical intervention may be necessary to remove the tumor, while radiation therapy can effectively shrink or eradicate it. In terms of medication management, healthcare professionals may prescribe pain relievers and corticosteroids to alleviate discomfort and combat inflammation. Embracing physiotherapy as part of the treatment plan is beneficial for enhancing mobility and strengthening the muscles supporting the spine.

Treatment for Degenerative Discs

Degenerative disc disease, a common cause of lower back pain when lying down, can be effectively managed through various treatment options. Physiotherapy exercises, which aim to strengthen the muscles supporting the spine and alleviate severe back pain, are key in the treatment of this condition. Medications, including nonsteroidal anti-inflammatory drugs (NSAIDs) and muscle relaxants, may be prescribed to manage pain and reduce inflammation.

Additionally, lifestyle changes, such as maintaining a healthy weight, practicing good posture, and avoiding activities that worsen symptoms, can play a significant role in providing relief from the discomfort caused by degenerative discs. By adopting these treatment options and making necessary lifestyle adjustments, individuals dealing with degenerative disc disease can experience improved mobility and find relief from chronic low back pain.

When to Seek Medical Help for Low Back Pain?

When it comes to managing low back pain, understanding when it’s necessary to seek medical help can make a significant difference in your overall well-being. There are specific signs and symptoms that serve as red flags, indicating a potential underlying condition that requires attention. Severe and persistent back pain should not be ignored, especially if it is accompanied by unexplained weight loss or numbness in the lower back or legs.

Difficulty controlling bladder or bowel movements, as well as pain that worsens at night or limits your mobility, should also prompt you to seek medical care. By doing so, you can receive an accurate diagnosis and appropriate treatment, leading to effective pain relief and improved quality of life.

Frequently Asked Questions

What are some recommended lying down positions to help relieve low back pain?

To relieve low back pain, try lying on your back with a pillow under your knees to alleviate pressure. Alternatively, lie on your side with a pillow between your knees to align the spine. For pain caused by a herniated disc, try lying on your stomach with a pillow under your hips. Experimenting and finding the most comfortable position is crucial for finding relief.

Are there any specific exercises or stretches that can be done while lying down to alleviate low back pain?

Yes, there are exercises and stretches you can do while lying down to relieve low back pain. Examples include knee-to-chest stretches, pelvic tilts, and gentle hamstring stretches. Placing a pillow under your knees can also help alleviate pressure on the lower back. However, it’s crucial to seek personalized guidance from a healthcare professional or physiotherapist based on your specific condition.

What are some lifestyle changes or adjustments that can be made to prevent or reduce low back pain?

To prevent or reduce low back pain, it’s important to maintain good posture, exercise regularly to strengthen your core muscles, avoid prolonged periods of sitting or standing, and use proper body mechanics when lifting heavy objects. These lifestyle changes can help alleviate strain on the back and support a healthy spine.

Where can I find physiotherapy near me?

To locate physiotherapy services in your area, begin by conducting an online search using keywords like “physiotherapy near me” or “physiotherapist in [your location].” You can also seek recommendations from your primary care doctor, friends, or family members who have undergone physiotherapy. One Body LDN offers physiotherapy in London. They have a team of experienced physiotherapists who can provide personalized treatments and rehabilitation plans tailored to your specific needs.

Where can I find sports massage near me?

To locate sports massage services in your area, utilize online directories or apps such as Yelp or Google Maps. Seek recommendations from your gym, sports club, or physiotherapist. Prioritize reading reviews and verifying the qualifications and experience of massage therapists. Contact clinics to inquire about services, pricing, and availability. If you are looking for sports massage in London, One Body LDN offers expert massage services.


In conclusion, if you’re experiencing low back pain when lying down, it’s important to identify the underlying cause and seek appropriate treatment. Whether it’s a pulled muscle, ankylosing spondylitis, spinal tumor, or disc degeneration, there are treatment options available to alleviate your pain and improve your quality of life.

Additionally, implementing tips for sleeping better and finding comfortable sleeping positions can help you get the quality sleep you need despite your low back pain. However, if your symptoms worsen or persist, it’s crucial to seek medical help from a healthcare professional. Don’t let low back pain disrupt your sleep any longer – take action today and find relief.

If you are searching “private physios near me” / “Sports massage near me” / “Deep tissue massage near me” / “pain treatment near me”, have private health insurance physiotherapy cover and are looking for the best private healthcare in London – One Body LDN is your answer.

We are approved by ALL major private health insurance physiotherapy companies:

Axa PPP | Axa PPP International | Bupa Physiotherapy | Bupa International | Vitality (formerly Pru Health) | Vitality Health International | Nuffield Health | Aviva | Cigna | Cigna International | WPA | Aetna | Aetna International | Allianz | Allianz Worldwide Care | Allianz International | Axa Private Health Insurance | Healix | Healix Global | Health Shield | Simplyhealth | Paycare | BHSF | The PHC | Saga | The Exeter | Freedom Healthcare | Axa Corporate Health Insurance

Our approved physiotherapists are ready to take care of you!

Contact us today to learn more!


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