Sleeping Tips: Relieve Lower Back Pain Naturally

As we all know, getting a good night’s sleep is essential for overall health and well-being. However, if you suffer from lower back pain, falling asleep and staying asleep can be challenging. You may toss and turn trying to find a comfortable position or wake up feeling more discomfort than when you went to bed.

Fortunately, there are ways to sleep that can alleviate lower back pain while promoting restful slumber. In this blog post, we’ll explore some tips that can help you get the restorative sleep you need.

Choose the Right Mattress

One of the most important things that will affect how well you sleep with lower back pain is your mattress. A supportive mattress should keep your spine in alignment while distributing pressure evenly across your body.

If your current mattress doesn’t meet these criteria or has lost its supportiveness over time, it could exacerbate your lower back pain. Consider investing in a new one with medium-firmness that suits your sleeping style.

Sleeping on Your Back

Sleeping on your back (supine position) is considered the best way to relieve pressure off of sore joints and muscles as it helps distribute weight evenly across the body avoiding excess strain on specific points like hips and shoulders which cause lumbar lordosis leading to an increase in low-back pain intensity level.
For people who used this posture normally before developing their lower back issues they might not have any difficulty adapting again but for others starting now it might feel uncomfortable at first but eventually will get used to it .

To make sleeping supine much easier ensure use of proper pillows under neck area so head isn’t pointing upwards too much which causes cervical extension resulting in poor posture throughout hours spent resting sitting especially after long day work routine; putting another pillow beneath knees helps maintain neutral spine curvature avoiding extra compression against discs increasing risk degenerative disc disease along with other spinal pathologies.

Sleeping on Your Side

Sleeping on your side (lateral position) is the second-best method for people who suffer from lower back pain. It helps align your spine and prevent it from twisting, ensuring that you get a good night’s sleep.

If you’re a side sleeper, place a pillow between your knees to keep them at hip level and reduce any pressure on your lower back. Using too many pillows can strain the neck muscles so opt for one supportive pillow. Avoid sleeping in fetal position as it increases lumbar compression hence worsens symptoms.

Stretch Before Bedtime

Before going to bed set aside some time for stretching exercises like; gentle squats or lunges which help loosen up stiff joints while also relaxing tense muscles after long day spent sitting or standing at work.
This will improve blood flow targeting specific areas where tension accumulates helping relieve chronic muscle spasms due to poor posture-related issues or injuries sustained during physical activity such as running,jogging etc

Don’t forget about breathing techniques which aid in relaxation contributing towards proper mental rest allowing deeper muscular relief throughout sleep hours without interruption by restless thoughts keeping mind distracted all night long leading poorer quality slumber than desired.


By implementing these simple tips into your bedtime routine, you can rest easy knowing that you’re doing everything possible to promote healthy sleep while relieving lower-back pain. Remember to choose the right mattress, use correct sleeping positions, stretch before bedtime and practice deep breathing techniques – all essential components of a good night’s rest!