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[Doctor Supervised] Are Back Pain and Lack of Sleep Related? Understanding the Background and How to Improve

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[Doctor Supervised] Are Back Pain and Lack of Sleep Related? Understanding the Background and How to Improve

#快眠・安眠 #睡眠

There are various causes of back pain, but it's surprisingly little known that one of them is lack of sleep. Because modern people are busy with both work and private life, often leading to shorter sleep hours, it's crucial to correctly understand the connection between back pain and lack of sleep, and to review and improve one's environment as needed.

This article explains the connection between back pain and lack of sleep, and how to improve sleep deprivation.

Is Japan a Nation of Sleep Deprivation?

In fact, Japan tends to have shorter sleep hours and more people suffering from sleep deprivation compared to other countries. According to a 2021 OECD (Organisation for Economic Co-operation and Development) survey report, the average sleep duration for Japanese people was the shortest among the 33 countries surveyed.

Reference: Sleep Guide for Health Promotion 2023

While ideal sleep duration varies from person to person, it seems many Japanese people find it difficult to get enough sleep and are often sleep-deprived. For more information on ideal sleep duration, please refer to the following article:
What is the ideal sleep duration? How to find and ensure optimal time

 

Main Effects of Sleep Deprivation

So, what negative effects occur when living with sleep deprivation? We will explain in detail below.

Decreased Brain Performance

A common negative effect of sleep deprivation is decreased brain performance. Chronic sleep deprivation induces daytime drowsiness, leading to decreased motivation and memory impairment. As a result, it can interfere with daily life, including work and studies.

Decreased Immunity

According to research, the risk of developing pneumonia from a common cold varies with sleep duration, with individuals sleeping less than 5 hours having a 1.4 times higher risk than those sleeping 8 hours. This is because habitual shortening of sleep duration reduces immunity and increases the risk of pneumonia. It is said that decreased immunity raises the risk of other infections, showing a close relationship between sleep deprivation and immunity.

Reference: A prospective study of sleep duration and pneumonia risk in women

Worsening Mental State

Sleep deprivation also affects mental state. Sleep-deprived individuals tend to get easily irritated or become moody over minor things, and in the case of children like junior and senior high school students, they may experience emotional instability. In some cases, there is a risk of developing depression, so it should not be taken lightly.

Increased Risk of Chronic Diseases

Chronic diseases are conditions that persist gradually over a long period, and those related to sleep deprivation include back pain and lifestyle-related diseases.

According to "Association of sleep duration with BMI and metabolic parameters in the Hoorn Study," the shorter the sleep duration, the higher the risk of lifestyle-related diseases such as obesity, high blood pressure, and dyslipidemia.

Additionally, "The association between sleep duration and diabetes and impaired glucose tolerance" shows that individuals sleeping less than 5 hours have a 2.5 times higher risk of diabetes compared to those sleeping 7-8 hours.

Are back pain and sleep deprivation related?

A woman suffering from back pain

Here, we will explain the connection between sleep deprivation and back pain.

Increased sensitivity to pain due to lack of sleep

It is said that the brain becomes more sensitive to pain when there is a sleep disorder. This is because sleep disorders activate central nervous system cells, including those in the brain.

Back pain worsens due to stress caused by sleep deprivation

Stress caused by lack of sleep also affects back pain. When the whole body is tensed due to stress, blood circulation worsens and muscles become stiff. As a result, stiffness occurs in the lower back, and back pain worsens.

Weight gain due to increased appetite from sleep deprivation

When sleep deprivation persists excessively, hormones trigger an increase in appetite. A prolonged period of increased appetite can lead to weight gain, which is a contributing factor to worsening back pain.

Pain can cause sleep deprivation

Conversely, chronic pain can also cause sleep deprivation. When you are in pain, it naturally becomes difficult to fall asleep. This then creates a vicious cycle where pain, such as back pain, further worsens.

How to Improve Back Pain and Sleep Deprivation

As mentioned above, there is a deep relationship between back pain and sleep deprivation. So, how can we improve back pain and sleep deprivation? Here are some methods.

Incorporate moderate exercise

If you are healthy and don't have an exercise routine, start by incorporating moderate exercise into your daily life. Stretching and exercise are recommended. Try to make it a habit within a reasonable range, depending on your symptoms.

Sleep in a posture that puts less strain on your back

The strain on your back varies depending on your sleeping posture. The most effective sleeping positions for improving back pain are supine (on your back) or side sleeping. Sleeping on your back evenly distributes pressure throughout your body, improves blood circulation, and makes it easier to turn over.

For more details on ideal sleeping posture, please refer to the following article:
What is the ideal sleeping posture? A thorough explanation of key points for back, side, and stomach sleeping

Use a medium-firm mattress

The firmness of the mattress is also important. A mattress that is too soft may not maintain the proper curve of your lower back, while a mattress that is too hard may cause pain from bone pressure. We recommend using a medium-firm mattress.

For example, Brain Sleep's "Brain Sleep Mattress Plus Float" has a medium firmness and can recreate the "posture with the least burden on the body" proposed by NASA. Not only firmness, but also how it is designed to minimize body strain can be a good reference when choosing a mattress.

Use a pillow that is the right height for your body type

Pillows play a role in maintaining a natural posture during sleep. A pillow that is not the correct height cannot fulfill this role and can cause back pain. Please use a pillow that matches your body type.

You can find out how to choose a pillow in the following article:
What is the ideal pillow height? Also explains how to choose a pillow to improve sleep quality

Use a highly insulating duvet

Sweat helps regulate body temperature. The human body lowers its temperature by sweating to maintain deep sleep, so we recommend using a highly insulating duvet. If possible, also check for moisture absorption and release properties.

Consult a medical institution

If the methods listed above do not improve your back pain or sleep deprivation, it is likely that there is another cause. In such cases, it is advisable to consult a medical institution, such as an orthopedic clinic, as soon as possible.

Improve back pain and sleep deprivation by reviewing your sleep environment

This article explained the connection between back pain and sleep deprivation, and how to improve sleep deprivation. There is a close relationship between back pain and lack of sleep. By reviewing your sleep duration and sleep environment, you may be able to alleviate back pain that you've been suffering from. If this resonates with you, try to prioritize improving your sleep quality and overcoming sleep deprivation.

Improve back pain and sleep deprivation! Brain Sleep's 3 recommended items

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