Transform Back Pain Sleeping into Pain-free Sleeping

Back Pain when Sleeping

Prevent back pain by day and night

Putting you in a constant state of exhaustion, sleeping with back pain can make you feel hopeless. But whether your pain comes from your body or a decrepit bed, you can take steps to alleviate it and make better sleep a reality.

How back pain sleeping can surface

If you’re experiencing sleep-induced back pain, your spine may be misaligned. Many of us don’t have proper posture and our daytime activities can catch up to us at night while we sleep.

  1. Sitting all day can cause hip muscles to tighten, resulting in an over-curvature of your spine near the lower back.
  2. Slouching can cause shoulder muscles to tighten, resulting in upper back pain.

Also, you may compound muscle tightness by sleeping:

  1. in the fetal position (further curving your spine)
  2. on your back if it creates an arch in your lower back.
  3. on your stomach if it pushes your hips back, curving your lower back.

the must have MATTRESS BUYING GUIDEIf you’re practicing good posture but are still having back pain while sleeping, you may need to replace your mattress with one that’s firmer, softer or more suited for your sleep positions. Download The Must-have Mattress Buying Guide for help determining your ideal mattress.

What you can do to alleviate back pain

The good news is that you can take several steps to relieve your back pain.

During awake time:

  • Maintain good posture and take breaks to stretch frequently.
  • Use exercise, healthy eating, meditation or other positive techniques to minimize stress, anxiety and depression, which can increase your sensitivity to pain. (Of course, always check with your doctor first before trying new exercises.)
  • Avoid using alcohol to alleviate pain as it only impairs sleep and can become addictive. (It may help you get to sleep, but typically interrupts your sleep later.)
  • Avoid consuming sugar, caffeine or heavy meals too close to bedtime as these will also disrupt your sleep and possibly increase your sensitivity to pain.

While sleeping (as recommended by

  • On your side, put a pillow between your legs to prevent your top leg from falling over your bottom leg. Put a small, rolled-up towel under your waist to fill any gaps.
  • On your back, place a pillow under your knees and place a small, rolled-up towel under the curve of your back.
  • When getting out of bed:
    • Roll onto your side and bend both knees.
    • Let your feet drop over the side of your bed as you push with both arms to sit up.
    • Scoot to the edge of your bed and position your feet under your hind end.
    • Stand while keeping your back in a neutral position.

You know now that poor sleep, anxiety and depression can increase your sensitivity to pain. So you want to minimize such issues. But it’s also vital that you are sleeping on a clean, supportive, comfortable mattress to reduce pain.

Memory foam mattresses and adjustable bases often make great choices for chronic back pain, for example. But your ideal mattress will depend on the cause of your back pain.

Let the Sleep Geek certified sleep consultants at Sleep Solutions help you find the ideal mattress to combat your back pain sleeping. They will invite you first to use the unique bedMATCH™ diagnostic system to find your perfect comfort level, and then to rest-test mattresses with that comfort level. Together, you can find the perfect mattress.

When suffering from back pain, sleeping may be:

  1. induced by improper sleep posture.
  2. exaggerated by improper daytime posture.
  3. alleviated with simple changes in your routines.
  4. prevented with the perfect mattress.

Put an end to back pain sleeping by tweaking your routines and making sure you sleep on a mattress that supports proper sleep posture. It’s better sleep, pain-free!


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