Working sitting or standing all day, a wrong sleeping position or just exercising too hard: it can all cause back pain. This is what you can do about it.
Back and neck pain are common, says Bart Staal. He researches the effectiveness of physiotherapy and is a lecturer at the Hogeschool van Arnhem and Nijmegen. “There are almost as many people who have or have had back pain as people who never suffer from it.” In the case of back pain, it is often about non-specific cases: there is no clear medical cause for the pain.
If you have not been diagnosed with a hernia, rheumatic condition or osteoporosis, back pain can have all sorts of causes. “Maybe you worked in the garden all day and strained your back. Or maybe the cause of your complaints lies more in the psychosocial domain: too much stress can lead to tense muscles and eventually to back pain.”
That can cause problems during the day, but you can also wake up with it. In that case, it is wise to gain more insight into how you spend the night. “Theories are circulating about wrong mattresses and bad beds. Should you have a firm mattress, a spring mattress or something in between?”
According to Staal, different studies into the best mattress did not identify one particular model. “So rather take a mattress that is comfortable. And common sense helps. If you have been lying on an old sagging mattress for a long time, it may be wise to buy a new one.”
Pay attention to your posture
A good lying mattress is nice, but for back pain an ergonomic mattress is recommended, says sleep physiotherapist Hidde Hulshof. He researches the relationship between lower back, neck and shoulder complaints and sleep behavior at SlaapFysio in collaboration with the Vrije Universiteit Amsterdam.
Although you are completely relaxed in your sleep (if all goes well), you can still suffer from complaints. “At night, back and neck complaints can arise if you lie in a wrong position for too long,” says Hulshof.
“Our database with more than 60,000 nights of sleep behavior shows that many people have the tendency to stay in an intermediate position. For example, if you turn from your side to your stomach or from your side to your back.”
“If you lie in this way for a long time, it can lead to pain in your lower back and more stiffness,” explains the sleep physiotherapist. “And people who sleep on their back often have the tendency to turn their chin to one side. This can cause overload of your intervertebral joints and you can also suffer from it.”
But there is not one good sleeping position, says Staal. “If you often wake up with complaints, it is wise to check (as far as possible) which sleeping position gives complaints. Based on that you can come up with a strategy. What works is different for everyone.” NU.nl previously wrote about the best way to lie in bed. You can read about it in the article below.
Get a glass of water more often
The fact that you do not have to notice so much of back pain during the day and suddenly do when you wake up, may according to Staal have to do with the fact that you are still too busy during the day to feel those complaints at all. But what you do further on a day, of course, counts. Many people with, for example, an office job sit at a desk all day.
“Rsi complaints still exist. So make sure that your desk, screen, keyboard and mouse are ergonomically well adjusted,” tips Staal. “And try to change position more often.” If you occasionally suffer from back pain, according to Staal you do not have to worry directly. He advises to move more during the day. For example, get a cup of coffee or glass of water more often or go for a walk during lunch. “Sitting differently more often and staying fit is the best prevention.”
Movement is important, but you can also strain your back during sports or chores. Once you have had back problems, there is a good chance that they will return. If you suffer so much that you can no longer function normally, it is wise to consult your doctor or physiotherapist.