How to Sleep If You Have Upper Back Pain

As more and more people spend their days working at a desk, it’s becoming increasingly common to experience upper back pain. This kind of discomfort can be particularly troublesome since it affects your ability to sleep well at night. So what can you do if you’re struggling with this issue? Here are some tips for how to sleep if you have upper back pain.

Start With Your Sleeping Position

The way you position yourself in bed can make a big difference when it comes to reducing upper back pain. Experts recommend sleeping on your side whenever possible, as this helps keep your spine properly aligned. However, if that isn’t comfortable for you, try placing a pillow between your legs or using a body pillow for extra support.

Use the Right Mattress and Pillow

Your mattress and pillow also play important roles in determining whether or not you’ll experience upper back pain during the night. A supportive mattress that contours to your body without sinking too far is key here – look for materials like memory foam or latex that provide just enough give while still offering plenty of support.

Similarly, choosing the right pillow is essential as well. You want one that cradles the natural curve of your neck without propping up your head too high (which could strain your shoulders). Memory foam pillows are often recommended for those dealing with upper back discomfort.

Incorporate Relaxation Techniques Into Your Routine

If tension is contributing to your nighttime pain, consider incorporating relaxation techniques into your bedtime routine. Options like meditation, stretching exercises (such as yoga), deep breathing exercises or even reading before bed may help calm both mind and body so you’re able to fall asleep easier – without aggravating any existing ailments in the process.

Try Heat Therapy Before Sleep

Heat therapy has been known for its benefits against muscle tightness due to its soothing effect on constricted tissues. A warm towel, a hot water bottle, or a heat wrap can be placed on the affected area of your upper back to ease pain and tension before sleep.

Consult with a Medical Expert

If none of these strategies seem to help alleviate your upper back pain when it comes time for bed, it may be time to speak with a medical professional. There are various conditions that could potentially cause this kind of discomfort (such as arthritis or fibromyalgia), so getting an accurate diagnosis is essential in order to manage your symptoms effectively.

In conclusion, there are many ways you can improve your chances of sleeping well even if you’re struggling with upper back pain at night. By adjusting your sleeping position, investing in the right mattress and pillow combination, incorporating relaxation techniques into your routine and seeking professional advice if needed – you can regain control over both your nighttime comfort levels and overall wellbeing too!