Column The Relationship Between Back Pain and Sleep: How to Create a Comfortable Sleeping Environment

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03.28.2025

Sleep and its role

Sleep is very important and plays an essential part in maintaining mental and physical health.

REM and non-REM sleep

Sleep is divided into two types, REM sleep and non-REM sleep, based on the differences in brain and body states.

During REM sleep, the brain is actively working, organizing and consolidating memories, while the body is in its most rested state and the sympathetic nervous system is in control.

In non-REM sleep, on the other hand, the cerebrum is considered to be resting and the parasympathetic nervous system is in control, which is considered important for the recovery of brain and body fatigue.

The role of sleep

Adequate sleep allows the brain and body to rest and recover from fatigue after being active during the day. It also allows the body to recover from daytime stress and improves resistance.

In turn, the brain’s recovery from fatigue helps maintain concentration, memory, and the ability to think properly.

During sleep, the damaged cells are repaired and immunological agents that kill pathogens such as viruses and bacteria are produced. Sleep also promotes hormonal balance, especially the secretion of growth hormones, as well as the growth of bones and muscles.

It can be said that during sleep, the body is in fact undergoing maintenance.

The consequences of sleep deprivation

If sleep plays such an important role, then what are the effects on the body and mind when sleep is insufficient or of poor quality?

When an individual is not getting enough sleep, he or she will feel very sleepy during the day, have difficulty concentrating, and feel increased levels of stress and anxiety. Mood can also become more unstable, with irritability and lack of motivation becoming an issue.

Moreover, lack of sleep can also lead to a weakened immune system and poor physical condition. Damaged cells in the brain, skin, muscles and bones, and internal organs are left unrepaired, and their functions may also deteriorate. This condition can lead to dysfunctions in various organs and tissues, and symptoms such as back pain are then more likely to occur.

Lack of sleep depletes the hormone called leptin, which suppresses appetite and is secreted by fat cells, and increases ghrelin, which increases appetite and is secreted by the stomach. This increases the risk of developing lifestyle-related diseases.

The relationship between lack of sleep and back pain

Lack of sleep and stress cause tension throughout the body. The blood flow decreases, and the muscles and intervertebral discs are not supplied with nutrients, causing the muscles to become stiff. This in turn leads to poor posture and improper use of one’s muscles, which puts strain on the lumbar region and may lead to lower back pain.

Sleep deprivation has also the effect of increasing appetite, which can lead to weight gain if sustained over a long period of time. If weight gain occurs, bones and muscles will be adversely affected, and back pain will worsen too.

Poor sleep quality can easily exacerbate back pain, and back pain can lead to poor sleep quality, thus creating a vicious cycle.

How to improve sleep quality

Sleep quality plays an important role in the management of back pain. Improving sleep quality is involved in reducing back pain, so it is a good idea to create a comfortable sleep environment.

Exposure to sunlight right after waking up

When you wake up in the morning, the first thing you should do is to get some sunlight. This will regulate your biological rhythm and release melatonin hormone, which will make it easier to sleep at night.

Moderate exercise

A regular exercise routine will help you fall asleep more easily and with a pleasant feeling of fatigue.

Aerobic exercises in particular are recommended.

Consume 3 meals a day at regular intervals

Eating 3 meals at regular intervals regulates the body’s internal clock and autonomic nervous system. This will also help you sleep better at night.

Eat dinner at least 3 hours before bedtime.

Eating before bedtime will disrupt the digestive process of the stomach and intestines, which can interfere with sleep. Complete your meal at least 3 hours before bedtime.

Go to bed 1 to 2 hours after taking a bath.

Bathing before bedtime is an effective way to get a good night’s sleep. Bathing 1 to 2 hours before bedtime will help you fall into a sound sleep.

Treatment at our clinic

If you already suffer from back pain, you may also require a more fundamental treatment.

To this end, our clinic offers the Celgel method, a treatment that repairs damaged intervertebral discs.

With our Cellgel procedure, we inject a drug that fills in the cracks in the disc, which then forms a gel that repairs the cracks, thus providing a fundamental treatment. It is characterized by the fact that the volume of the disc is not reduced and the drug remains in the disc as a gel-like implant after treatment, thus preserving the disc.