5 Tips for Getting Better Sleep When You Have Back Pain


If you suffer from back pain, getting through the day and performing errands can be incredibly challenging. When it comes to hitting the hay, if you’re in pain and finding it difficult to drift off, it’s likely that you will wake up feeling run down and low on energy.

Thankfully, there are lots of useful tips that you can try out that may provide relief. If you’re not sure what to do, here are some strategies that you can implement to aid sleep and help you feel more comfortable.

Find the Right Position

There are certain sleeping positions that may provide relief and support for your back pain. To start with, it’s best to sleep with a pillow underneath or between your legs, which can provide extra comfort and support. For those who sleep on their side, putting your pillow between your knees and drawing them up a little towards your chest could help. If you sleep on your back, try putting your pillow underneath your knees. It’s best to not sleep on your stomach as this can put a massive amount of strain on your back.

Invest in a Good Mattress

The type of mattress you currently own could be doing more harm than good for your back pain. If you’ve had your mattress for many years, it may be time to get out with the old and in with the new. The body shape you have can also play a part in how much sleep you get. If your hips are wider than your waist, a soft mattress can be helpful as it will allow your spine to stay straight while you sleep. For those whose waist and hips line up straight already, investing in a harder mattress may be the better option. Small Biz Trends can help you find a good mattress. You can check out their guide to see the different options available.

Take Care Getting in and Out of Bed

While it may sound like an obvious tip, it’s important that you take extra care when getting in and out of your bed. If you are prone to making quick and jerking motions when climbing into bed, this can cause more back pain. It’s best to take things slow and steady, rather than pushing your body to its limits.

Exercise Your Core

There are tons of health benefits that you can gain from regular physical activity. To help improve the quality of your sleep and ease back pain, performing targeted exercises to strengthen the muscles in your abdomen, lower back, hips, and pelvis can be a great way to ease symptoms of back pain. Building flexibility and strength in your muscles will reduce the risk of you straining your back, as well as muscle spasms that can occur during the night and disrupt sleep. There are several things that you can do, such as holding a plank position, which can tighten these muscles. We’re all different, so whether you’re into your health and fitness or just starting out, there are lots of exercises that you can do from home to ease back pain and aid sleep.

Try Gentle Yoga Stretches

There have been various reports that indicate yoga can be helpful for those who experience back pain. Yoga can also reduce stress levels and improve your quality of sleep. If you aren’t sure whether yoga is right for you, it’s best to schedule an appointment with your doctor, who will give you more advice on what types of poses are safe for you to practice. It’s important that you don’t overdo it as you could be putting yourself at risk and making your back pain more severe. You may benefit from using yoga props such as bolsters and blocks at first, which can provide extra support.

We all know how important it is to get a good quality of sleep. If you have back pain, the discomfort you experience can play havoc with your sleep and have an effect on your day to day activities. If you’re struggling to find a solution, any of the tips above may play their part in improving your sleep and easing your back pain.


Leave a comment

All blog comments are checked prior to publishing
You have successfully subscribed!