How to sleep with Back pain?

Do you have a hard time dealing with Back pain? You are not alone. Statistics show that over 35% of all the people have or will have to deal with Back pain at one point or the other in their life. Lower Back pain was also named by the Global Burden of Disease study as the leading cause of disability in the world. The good thing is that most of the back pain problems are not caused by serious medical problems like cancer and arthritis. Statistics show that most of the people get this condition from daily activities. Here, Other factors include stress and strain from bad posture, sleeping position and several other behavioral habits.

In this short article, we are going to help you find the best sleeping position when you have a painful back.

Take a hot shower

There is enough evidence that taking a hot bath can help increase the number of pain fighting endorphins when you get to bed. A hot bath will also relax the body and give your muscles an easy time. If your muscles are relaxed, then you may not have to deal with back pain while in bed. The worst experience is to sleep while you have a part of your body itching. For this reason take a warm bath before you retire to bed.

Develop a nighttime routine

Having a routine is the most important tip for dealing with back pain. What this means is that you have to establish a bedtime routine by finding exactly what suits your needs and sticking to it. Just sit down and start figuring out what has worked for you previously. For instance, if you notice that taking a bath before bed or perhaps indulging in something from helps you to relax, then make it a regular part of your routine.

Get a good mattress

This is the first thing that you should do if you notice that you are having a hard time dealing with Back pain. However, the type of the mattress you need depends on your body type. If you have hips that are wider than your waist, then you should get a soft mattress. The reason for this is to ensure that your spine stays straight while asleep. If your hips and the waist rhyme, then you can get a harder mattress. Most of the doctors propose a hard mattress but there are several studies that show a hard mattress can be uncomfortable when you are dealing with lower back pain. For this reason, it’s better to sleep in a medium firm mattress.

Find the right position

Now that you have a good mattress in your bed, your sleeping position can greatly affect your back pain. There are certain sleeping positions that can worsen the condition while others can ease the pain. For extra support, you should try sleeping with a pillow underneath your legs. You are also supposed to put a pillow between your knees while you are sleeping on your side. If you like sleeping on your back, then you have to put a pillow under your knees.

Sleep on your stomach with a pillow under your abdomen

You will hear several people saying that sleeping on your stomach is bad for back pain. Although this might be true, it greatly depends on how you sleep. The fact is that sleeping on your stomach may add stress to your back but sleeping with a pillow under your abdomen can ease the problem. If you feel you are always comfortable sleeping on your back or if you have a good time sleeping in this position, then always implement it. It works for some people and fails on others. What this means is that you should first of all test to see if it works for you.

Change your beddings

If you have took a long time to update your beddings, it’s the high time that you are supposed to take the perfect beddings for you. You should buy a good mattress and seek the right support while you are in bed. It’s true that in most of the cases, where you sleep can greatly affect your condition. If they are not proportional or if there are chances that the mattress has worn out, then there is likelihood for a back pain. A bet time is a good time to give your body enough time to reconstruct and if the beddings are not the best for this task, you are likely to get worse at this point.

Sleep on your side

Most of the people agree that this is the best position especially when you have a hard time dealing with Back pain. The fact is that sleeping on your side can greatly help you in this case. Though, sleeping on your side can be uncomfortable at first, after you have tried it several times, you will have a better chance to deal with the problem. While sleeping on your side, you can incorporate a pillow and place it between your legs while you lay on your side.


You first of all have to make yourself mentally and physically relaxed for bedtime. The reality of the matter is that if you are relaxed before getting to bed, you may feel the change. What this means is that you have to stretch yourself before you get to bed. You have to get to a short stretching routine. The good thing is that there are several articles and blog posts online that can help you stretch. Just focus on hamstrings, lower back and quadriceps.

The bottom line

Dealing with back pain can be stressful. However, there are some things that you can do to deal with the situation. In this regard, you should implement the above measure while you are in bed. Although there’s no single method that works for a specific person, you should try most of them to get the one that works best for you. However, ensure that the method you get doesn’t worsen the condition but ease it.

J. Satya

Tech enthusiast who loves to write mostly about current affairs, events, and various other topics like Business Growth, Digital Marketing, How-to stuff, and reviews.

Related Articles

Back to top button