How to Sleep for Relieving Upper Back Pain

If you suffer from upper back pain, then you know how debilitating it can be. Not only does it make it difficult to sleep at night, but it can also prevent you from carrying out your daily activities. Fortunately, there are ways to alleviate the discomfort and get a good night’s rest. In this blog post, we will go over some tips on how to sleep to relieve upper back pain.

Causes of Upper Back Pain

Before we dive into the solution for upper back pain relief while sleeping, let’s first understand what may be causing the problem.

– Poor posture
– Overuse or strain of muscles
– Injury or trauma
– Pinched nerves
– Herniated discs

Recognizing what is causing your upper back pain is essential in finding an effective treatment plan.

Sleep Position Matters

One of the biggest culprits behind upper back pain during sleep is poor alignment and support. Sleeping in a position that puts pressure on your spine can worsen existing discomfort or create new pains when waking up.

The best sleeping position for relieving upper back pain is lying on your side with a pillow between your legs as well as under your head/neck area (depending on preferred pillow firmness). This helps keep everything aligned throughout the body and reduces any unnecessary pressure points caused by twisting or bending incorrectly during sleep.

For some people though sleeping on their stomach may provide relief if they have an injury like a herniated disc that makes lying down impossible without causing more damage or severe symptoms.

However, some positions should be avoided because they further exacerbate conditions such as chronic muscle strains/pulls – avoid sleeping face-down with arms overhead since this stretches out already strained neck/back muscles too much or curled up too tightly into fetal position which compresses spinal discs unnaturally – leading them towards degeneration over time.

How To Improve Sleeping Posture

Improving your sleeping posture can also help alleviate upper back pain. Here’s how:

– Use a pillow that supports your neck and keeps it in line with your spine.
– Invest in a quality mattress that offers proper support to the entire body. The best mattresses for those suffering from upper back pain are medium-firm or firm.
– Stretch before bed to loosen up tight muscles, especially around the neck and shoulders.

Other Tips For Alleviating Upper Back Pain

Aside from improving sleep position and posture, there are other tips you can incorporate into your daily routine for additional relief of upper back pain.


Regular exercise can help strengthen muscles around the upper back region – leading to decreased stiffness as well as better overall flexibility which reduces strain during normal activities.

Exercises such as yoga, pilates, swimming or simple stretches like shoulder rolls, arm swings may be helpful depending on what type/extent of injury exists since some movements could exacerbate existing damage instead if not done correctly or carefully.

Heat Therapy

Another useful technique is applying heat therapy to problem areas via hot packs/pads/baths/hot towel wraps etc., This increases blood flow/nutrient supply while simultaneously reducing muscle tension/spasms in affected regions by helping them relax naturally over time.

If you don’t have access to any heating products at home then try taking a warm shower or bath before bed each night – this will also aid relaxation/response improvement throughout entire mind-body system over time making sleep easier too!

In conclusion,

Upper back pain can be debilitating and frustrating if left untreated but with these tips on how to sleep properly for relieving discomfort combined with other daily lifestyle changes like adopting regular physical activity coupled alongside heat therapy; you should start feeling better soon enough so do give these suggestions a go today!