Have you ever experienced lower back pain that just won't go away? If so, you're not alone. Lower back pain is a widespread problem that affects people of all ages and can be caused by a range of factors, from a sedentary lifestyle to a sports injury.
Some daily gestures that you usually do, which may seem harmless at first, can aggravate your back pain. If you identify them, try to avoid them and replace them with other habits that will make you feel better.
Poor body postures that force your spine while sleeping cause the back to accumulate tension and pain. Sitting awkwardly on the sofa, lowering our heads while reading a book, or checking our phones... are daily habits that we often perform incorrectly.
If you slowly change these habits and relieve tension before going to sleep with CBD salves and massage oils to smooth your back, you will achieve a healthier spine and a pleasant and restful sleep.
In this article, we'll discuss how to sleep with lower back pain, how to get rid of back pain with CBD, and what are the best and worst sleeping positions for lower back pain.
What is Lower Back Pain?
Lower back pain is a common condition that affects many people at some point in their lives. It refers to pain or discomfort in the lower part of the back specifically between the bottom of the ribcage and the top of the legs.
Lower back pain can be mild to severe, as well as acute or chronic. Acute back pain occurs suddenly and is often caused by an injury or strain, whereas chronic back pain lasts for a long time and may be caused by an underlying medical condition.
Poor posture, muscle strain or sprain, herniated or bulging discs, spinal stenosis, osteoarthritis, and degenerative disc disease are some of the most common causes of lower back pain. Other risk factors for lower back pain include age, obesity, lack of exercise, and smoking.
Treatment for lower back pain depends on the cause and severity of the pain. It may include rest, physical therapy, medication, or in severe cases, surgery.
How Common is Lower Back Pain?
According to the World Health Organization, it is estimated that up to 70% of people in industrialized countries will experience lower back pain at some point in their lives.
Lower back pain can affect people of all ages, but it is more common among adults aged 30-50. Women are also more likely to experience lower back pain than men, particularly during pregnancy.
What are the Most Common Causes of Lower Back Pain?
Lower back pain can be caused by a variety of factors, including:
Muscle or ligament strain: Straining of the muscles or ligaments in the lower back due to sudden movements or lifting heavy objects can cause lower back pain.
Osteoarthritis: Wear and tear of the joints in the spine can cause osteoarthritis, leading to lower back pain.
Spinal stenosis: Narrowing of the spinal canal can put pressure on the nerves and cause lower back pain.
Herniated or bulging discs: The discs between the vertebrae in the spine can bulge or rupture, causing pressure on the nerves and resulting in lower back pain.
Degenerative disc disease: Over time, the discs in the spine can lose their flexibility and shock-absorbing capabilities, leading to lower back pain.
Obesity: Excess weight can put pressure on the lower back, leading to pain and discomfort.
Medical conditions: Certain medical conditions, such as kidney stones, endometriosis, and fibromyalgia, can cause lower back pain.
How Should I Sleep with Lower Back Pain?
If you are experiencing lower back pain, finding a comfortable sleeping position can be challenging. Here are some tips that may help:
Sleep on your side: Sleeping on your side with a pillow between your knees can help to reduce pressure on your lower back.
Avoid sleeping on your stomach: Sleeping on your stomach can put a strain on your lower back and neck.
Use a supportive pillow: A pillow that is too thick or thin can cause strain on your neck and back. Choose a pillow that supports your head and neck in a neutral position.
Use a supportive mattress: A firm or medium-firm mattress can help to provide support for your spine while you sleep.
Stretch before bed: Gentle stretching before bed can help to loosen tight muscles and relieve back tension.
Avoid using electronics in bed: Using electronics in bed, such as phones or tablets, can prevent you from getting a good night's sleep and may aggravate back pain.
Worst Sleeping Position for Lower Back Pain
The worst sleeping position for lower back pain is generally considered to be sleeping on your stomach. When you sleep on your stomach, your spine is forced into an unnatural position, which can cause strain on your lower back muscles and lead to pain.
Furthermore, sleeping on your stomach can cause your neck to twist abnormally, resulting in neck pain and stiffness. This can also put pressure on your neck nerves, causing numbness and tingling in your arms and hands.
Best Position to Sleep for Back Pain
The best sleeping position for back pain varies depending on the individual and the cause of the pain. However, sleeping in a recliner can help to relieve pressure on your back and allow you to adjust your position as needed.
If you have lower back pain, it is generally recommended that you avoid sleeping on your stomach. Instead, try sleeping on your side with a pillow between your knees, or on your back. These sleeping positions can help to align your spine and reduce pressure on your lower back muscles.
How Can CBD Help with Lower Back Pain?
CBD has the ability to stimulate the endocannabinoid system and is a very valuable tool for relieving pain due to its various properties and effects.
When it comes to lower back pain, CBD may help in the following ways:
Analgesic Effect: CBD interacts with TRPV receptors, which are responsible for pain transmission. This helps to relieve back pain, both mild and chronic, as well as neuropathic pain.
Anti-inflammatory Effect: CBD has the ability to modulate the organism's inflammatory response, either stimulating or inhibiting it depending on the situation and acting on the muscular and bone levels as well as the nervous system.
Regenerative Effect: If lower back pain is caused by muscle injuries, CBD can help stimulate and improve tissue regeneration for faster and more effective recovery.
Muscle Relaxation Effect: CBD has hypotensive, vasodilator, and antispasmodic properties that promote muscle relaxation, which is important for facilitating rest, especially when it comes to small contractures and muscle fatigue associated with lower back pain.
Mental Relaxing Effect: CBD has been shown to have anxiolytic properties, which means that it can help reduce anxiety and promote relaxation. This can be beneficial for people suffering from lower back pain, as stress and tension can make the pain worse.
CBD Massage Salves, Lotions, and Oils
CBD pain reliever creams are well suited to provide localized relief; they can be applied directly to the painful area of the back for immediate relief.
Make sure your CBD cream, lotion, or massage oil has a high CBD concentration so that it can have a powerful effect on the endocannabinoid receptors in the skin to control inflammation and pain.
The benefit of topical CBD products is that you can apply them directly to the source of the pain and use them as often as needed without worrying about overdoing it and experiencing potential CBD side effects.
How Much CBD Should I Take for Lower Back Pain?
To relieve lower back pain, different CBD products can be used both internally and externally.
Internal Use: A systemic effect can be obtained through inhalation, sublingual, and ingested use, maximizing the benefits and effects of CBD. Sublingual administration is very useful, especially in cases of neuropathic pain associated with herniated disc or sciatica. Use medium concentration CBD oil (5% or 10% depending on the case) 2 or 3 times per day. Start with 1-2 drops and gradually increase until you notice an effect.
External Use: Through external use, the effect is concentrated in the area of application of a CBD product, which can be an oil, a cream, or a recovery balm. Although the effect is more limited to the treated area's surface, the external application can be very helpful in relieving lower back pain, especially if it is accompanied by a good massage.
In cases of lower back pain, it is recommended to apply CBD salve 3 to 4 times per day. Using the external route can be very beneficial in relieving neck pain, as well as preventing tension headaches and lower back pain, and maintaining posture stability.
CBD Oil or CBD Cream: Which Should You Use for Pain?
If you have back pain, you may believe that applying CBD cream to the affected area will provide better results than using CBD oil, but this is not the case.
If the pain is shallow, applying CBD topicals to the affected area is a good option. Topical CBD creams are only effective on anatomical structures (up to one centimeter deep within the skin). However, if you have joint inflammation or muscle pain, the problem is probably more complicated.
CBD topical products usually require a liberal application to the affected area. If you are generous with the creams, there is a chance that some of it will seep into the skin and into the muscles.
The use of CBD for the treatment of lower back pain is gaining popularity. CBD, a non-psychoactive cannabinoid, can help reduce stress and inflammation, which can help relieve back pain.
CBD has analgesic, anti-inflammatory, and relaxing properties that can help relieve the symptoms of both acute and chronic back pain, allowing for rest and physical and mental recovery while also improving quality of life and daily functionality.
The majority of CBD research on its pain-relieving effects has concluded that the highest CBD doses provide the best pain-relieving effects.
Moreover, the CBD oil dosage for back pain depends on the severity of the symptoms and the individual condition. It is recommended to start with a low dose, gradually increase as needed, and adjust the dose as needed.