Tips on how to sleep with back pain

Get the back pain checked out.

Out of all the things that keep us up all night, back pain is a real diva. Sleeping with back pain can sabotage a good night’s sleep, especially if you have been working all day

Lifestyle changes can affect back pain, injuries and accidents can cause spinal pain, mattresses, sleeping positions all can lead to back pain. Back pain could mean underlying serious problems, so getting yourself checked should be the first priority. You might not notice the pain during the day, with a busy schedule but when the pain disrupts your peaceful sleeping time that’s when you notice the pain has been lurking all day.

Relieving oneself from back pain requires word from medical professionals but there are things you can do to help you sleep.

Putting a pillow under the knees

If you are a back sleeper, wedging a pillow behind the knees keep the spine from being curved. The muscles in the back relax once the knees are resting on a pillow. For side sleeper, use a pillow between knees that keep the spine alignment proper.

Yoga and stretching everyday

Research shows that light yoga or stretching before bed relaxes the muscles and helps reduce the pain. You might seek help from a doctor to ask which poses are the best. Yoga helps in relaxing the brain too and manage stress, which might be causing the back pain.

Foam topper helps

Mattress matters when it comes to back pain. If a mattress is too hard or too soft, it can lead to back pain. But instead of rushing off to buy a new mattress, try a foam topper. A foam gel topper helps your back sink into he mattress and if you are a side sleeper, it helps in giving your pelvic floor more room and relieves joints of pain.

Stress management

Managing stress is important. Stress causes muscles to tighten and cause pain. If you are experiencing stress, find ways to cope. Take shower before heading to bed, or write in your journal, or have soothing tea in the evening. Anything that helps your unwind, do it.

Find a sleeping position that helps

There is no sure shot right position that can help. Find a sleeping position that works for you. Perhaps sleeping on your back helps. Experiment with more pillows, maybe use a body pillow, or a pillow between the knees – anything that will help you sleep better.

Stay active/exercise

Muscles become stiff if you don’t stretch or exercise. If you spend most of the day sitting at your desk, it is important to give your body frequent movements like walking. The more active you stay during the day, your muscles will be relaxed.


As a pursuing scholar, Sanjukta lives her days reading research papers and lifestyle articles. When she is not pursuing academics, being a noob at video games keep her busy. She believes in equality and a healthy mind over anything else. She doesn't mind having a day-old pizza as breakfast. A hardcore caffeine head.
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