Aches and pains in the lower back are often persistent, causing discomfort for days, weeks or even months. These symptoms do not always go away on their own. Your pain may persist, affecting your ability to live comfortably. Lower back aches can make it difficult to sleep soundly or engage in physical activities, which can make seeking treatment a necessity.

If you’re experiencing lower back aches, you’re not alone. A national health survey found that, in 2019, 39% of adults had back pain. Fortunately, this pain is often treatable and even preventable. When it comes to treating lower back pain, physical therapy is a highly effective option. A licensed physical therapist can develop a comprehensive treatment plan designed to help you experience lasting relief. 

How to fix a lower back ache: 5 effective physical therapy treatments

• Spinal decompression — If your backaches are connected to a lumbar spine condition, spinal decompression could be a great solution. Spinal decompression is a form of traction therapy, which refers to techniques that stretch out the spine, separating the spinal vertebrae. Spinal decompression can help treat a range of conditions that cause lower back pain. It’s especially useful for addressing sciatica and disc issues. Sciatica is a kind of nerve compression that happens when the sciatic nerve is pinched along your spine. If you have sciatica, you may experience a burning or tingling pain in your lower back. This pain can radiate lower into the legs as well. Spinal decompression helps by alleviating the pressure on the sciatic nerve. Spinal decompression can also reduce the stress on your spinal discs, which is why it is often used for issues like degenerative disc disease.
• Stretches — Stretching can help ease tension throughout the body. If your backaches are tied to muscle tension, stretching may be an effective solution. Stretching can also help address symptoms like stiffness and swelling. If your back is stiff, targeted stretches can improve your mobility. Your physical therapist can recommend specific stretches for your condition. During your physical therapy sessions, you may practice a range of stretches that engage your lower back muscles. Your physical therapist can help you modify your stretching routine as needed based on your capacity and progress.
• Strengthening exercises — Your core muscles are the muscles that form the “core” of your body. These muscles are mainly located in the trunk of your body and the hips. In addition to supporting the upper body, the core muscles also support and stabilize the spine. Key core muscles include the obliques and abdominal muscles. If your core is weak, you may feel more pressure and instability in your lower back. This can lead to aches and pains. With physical therapy, you can strengthen your core to build spinal support. Your physical therapist may recommend core strengthening exercises such as planks and bridges.
• Manual therapy — Manual therapy refers to hands-on physical therapy treatments like soft tissue manipulation and assisted stretching. When addressing backaches, your physical therapist can use manual therapy techniques to relieve tension and improve your spinal alignment. The most effective manual therapy techniques will depend on your condition. If your backaches are caused by muscle knots, for example, your physical therapist might use trigger point therapy. With this technique, your physical therapist will use their hands to apply controlled pressure to muscle knots, also known as trigger points. This can help release your muscle tension. Manual therapy can also improve blood flow, which may help accelerate healing after a lower back injury.
• Electrical stimulation — Lower back aches are often caused by soft tissue injuries such as lumbar muscle strains. If you’ve recently injured your back, physical therapy can help. Physical therapists use a range of techniques to promote proper healing. As you recover, your physical therapist can also use specialized treatments to provide pain relief. One of the best treatments for rapid pain relief is electrical stimulation. Electrical stimulation disrupts pain signals in your body, reducing the amount of pain you experience. This method can also relax your muscles, providing you with more flexibility and reducing stiffness.

Potential causes of lower back aches when sleeping

Does your lower back ache whenever you try to sleep? These aches could have many different causes. Back pain isn’t the same for everyone, and different conditions often require different solutions. To get the best results, it’s important to identify the source of your backaches. Your physical therapist can help identify your condition through a comprehensive evaluation. 

Here are some of the most common causes of lower back pain when sleeping:

• Poor sleeping position — Sleeping in awkward, uncomfortable positions can contribute to lower back aches. Some sleeping positions put more stress on the spine than others. To maintain your spinal alignment, sleeping on your back or side is typically the best option. Sleeping on your stomach, however, can be harmful to your body. When you sleep on your stomach, your spine may arch more. This can put more stress on your back, which may lead to aches and pains when you wake up. Sleeping on your stomach can also contribute to muscle strain and hinder proper blood flow. If you want to prevent future lower back aches, switching up your sleeping position may help.
• Lack of support — If your lower back aches when you’re trying to sleep, the cause might be a lack of spinal support. Switching your mattress may be the answer. A mattress that is too firm or soft can negatively affect your back health. By upgrading to a mattress that supports your back well, you can improve your sleeping experience. Look for a mattress that contours to your body and supports proper spinal alignment.
• Existing health conditions — Have you recently sustained an injury affecting your lower back? Do you have a painful chronic condition? In many cases, health conditions and injuries come with persistent pain that may worsen during the night. There are several reasons why your lower back aches might become more intense when going to sleep. One major reason is the change in body position. Lying down can put more pressure on your spine. If you have a condition like arthritis or sciatica, this pressure may lead to worsened aches and pains. Your physical therapist can help you identify and address the source of your aches while sleeping.

Lattimore Physical Therapy can help relieve your lower back aches and pains

At Lattimore Physical Therapy, our expert team knows how to treat a range of conditions, from muscle injuries to herniated discs. We’ve been providing our patients with comprehensive, personalized care since 1992. When you receive treatment, we’ll work with you each step of the way to work toward recovery.

Contact our team today for more information about back pain treatments or to schedule an initial appointment.