Top Tips for Sleeping with Back Pain

Sleeping with Back Pain

Back pain can be one of the biggest enemies of a good night’s rest. While back pain during any time of the day isn’t great, it’s particularly tough trying to fall asleep when your back is hurting. -Sleeping with Back Pain

However, sleep is essential for your overall health, so it’s not something you should overlook. Medical studies suggest that lack of sleep might even make you more sensitive to pain, which means your problems will actually worsen. 

If you’re having issues getting a sufficient amount of sleep because of a bad back we have prepared some tips for you that can help you sleep a bit easier. 

1.Invest in a Good Mattress

The first thing to consider if you’re experiencing back pain is the mattress you sleep on. The quality of your mattress directly affects the quality of your sleep. If your mattress is old and tired, with springs poking into your back, then no wonder you can’t get any sleep! 

Your mattress should be changed every 6 to 8 years, so if yours is much older than this, it’s time to look for a new one. For anyone suffering from continuous back pain, a mattress that’s medium to firm would be best because firmer mattresses promote better support for your spine which can help alleviate some of the pressure on your back. 

A good mattress for back pain should offer enough support while maintaining an adequate level of comfort to ensure you get good sleep. 

2.Find a Sleeping Position That Works for You

The way you sleep is also very important for any backaches. Certain sleeping positions can make your ache worse or help alleviate some pressure. You can try adding a pillow underneath your back for extra support. 

The best sleeping position for back pain is on your back. If you normally sleep on your side you can try putting your pillow between your legs for additional comfort and support. 

Avoid sleeping on your stomach if you’re worried about back pain. Sleeping on your front doesn’t provide sufficient support for your spine and can make the issue worse.  

3.Train Your Core 

Working out is a great way to improve the quality of your sleep. Doing exercises to strengthen your core in particular can be very beneficial if you’re struggling with an aching back. Building strength in your abdomen, lower back and hips can lower the risk of straining your back while tossing and turning during the night. 

Some of the exercises to try for working out your core include planks, push-ups and sit ups. 

4.Be Careful When Getting in and Out of Bed

It may seem a bit too obvious, but a lot of people forget to take care when getting in and out of their beds. Avoid bending forward too fast or making quick motions because this can flare up your back pain. 

Don’t rush your movements and carefully roll over onto your side before getting up. Use your arms to push yourself up from the bed and stand up slowly. 

5.Stretch Before Bed


Light stretches or yoga can help improve your flexibility and as a result relieve some of the back pain you are experiencing. Additionally, this can also help reduce some of the stress you have accumulated during the day. 

Make sure to do some research before selecting a stretching routine to do because certain exercises or poses can be straining on your back. If you’re a complete beginner to this it might also be a good idea to take a few yoga classes with an instructor so you can ensure you’re doing the poses correctly and won’t accidentally hurt yourself. 

6.Try Seeing a Massagist or Getting Medication

A massage can be a good way to relieve some stress in your back and help with backaches. However, make sure to go to a specialist who has experience in back massages.

If the pain gets unbearable, it might be worth consulting with your GP and getting a prescription for medications that can offer some relief, or alternatively get a referral to a specialist that would be able to find the cause of your back problem. 

7.Avoid Daily Stress

Stress is a massive contributor to various sleep problems and is often linked with back problems. Try looking for ways to lower your stress levels such as relaxation techniques, meditation or soothing exercises. 

Avoid self-medication with alcohol or other substances as this can further affect your sleep and make the problem even worse. 

Being unable to sleep because of an aching back can be the worst. Sometimes it can be hard to find the exact cause of your problems and it can be a long process of trying different solutions until you find one that works.


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