How to Sleep Properly to Alleviate Back Pain

Are you experiencing back pain that disrupts your sleep? Back pain can make it difficult to fall asleep and stay asleep, but the good news is there are things you can do to help alleviate discomfort. In this blog post, we’ll explore how to sleep to stop back pain.

Adjust Your Sleep Position

The way you sleep can have a significant impact on your back pain. Sleeping on your stomach places stress on your spine as it forces your neck and lower back into an unnatural position. Try sleeping on either side with a pillow between your legs or on your back with a pillow under your knees for added support.

Side Sleeping:

If you’re a side sleeper, place a pillow between your knees while keeping them bent. This will prevent twisting of the lower spine and reduce pressure points throughout the night.

Back Sleeping:

If you prefer sleeping on your back, try placing a rolled-up towel or small pillow under the natural curve of the lower-back (lumbar region). This will provide additional support and take some pressure off of surrounding muscles.

Choose The Right Mattress And Pillows

Choosing the right mattress and pillows is crucial in reducing spinal tension during long hours of restful slumber.


Your head should be supported without tilting forward or backward so choose pillows that suitably fill gaps between shoulders/ear area without putting any strain.


Firm mattresses may not always be suitable for those who suffer from chronic stiffness or spasms since they lack adequate cushioning. A good way around this problem would be investing in memory foam options which allow for uniform distribution across its surface area thereby relieving pressure points along different body parts during stretching/sleeping positions.

Avoid Poor Sleep Habits

Poor sleep habits can exacerbate back pain, and it’s important to avoid them whenever possible. Here are a few things to keep in mind:

Avoid Using Electronics In Bed:

The blue light emitted from electronic devices can interfere with your body’s natural sleep cycle. Try reading a book or doing some relaxation exercises before bed instead.

Limit Caffeine And Alcohol Intake:

Caffeine and alcohol can disrupt your sleep patterns, so try to limit your intake of these substances.

Invest in Quality Sleepwear:

Investing in quality sleepwear could be the game-changer you need for improved posture while sleeping at night. Loose-fitting clothes that prevent restrictive movements when turning or tossing about during bedtime will be great assets.

In conclusion, back pain is an issue that affects millions of people worldwide but it doesn’t have to impact their quality of life through lack of restful slumber periods due to discomfort levels experienced when lying down.For better results – adjust your sleeping position, choose pillows/mattresses wisely and avoid poor sleep habits such as excessive electronics use late into the night etc.Remember that good health means getting enough hours’ worths of sound rejuvenating rest every day; make this happen now by adopting the tips discussed here today!