How To Reduce Back Pain While Sleeping

Key Takeaways

  • Prioritize Sleep Quality: Investing in a supportive mattress, choosing the right pillow, and adopting proper sleep positions can significantly reduce back pain, ensuring a more restful sleep.
  • Incorporate Healthy Habits: Regular exercise, maintaining a healthy weight, and practicing relaxation techniques like yoga and meditation not only enhance overall well-being but also contribute to better sleep and reduced back discomfort.
  • Establish Consistent Sleep Hygiene: A consistent sleep schedule, relaxing bedtime routine, and mindful dietary choices create a sleep-conducive environment. These habits promote deep, uninterrupted sleep, aiding in back pain relief and improving overall sleep quality.
  • Listen to Your Body: Every individual is unique; what works for one person might not work for another. Pay attention to your body’s signals, experiment with different strategies, and find the combination of techniques that provide the most relief, ensuring better sleep and a healthier back.

If you’ve ever woken up with a stiff back or spent countless nights tossing and turning due to back pain, you’re not alone.

Sleep is essential for our overall well-being, but back pain can often make it elusive.

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The good news is that there are simple yet powerful strategies to transform your sleep experience and bid farewell to those sleepless, painful nights.

In this blog, we’ll explore practical tips, supportive sleeping positions, and lifestyle changes that can make a significant difference in your sleep quality and overall back health.

Ways to Improve Sleep Despite Back Pain:

Reducing back pain while sleeping involves making adjustments to your sleep environment, sleeping position, and daily habits.

Here are some tips to help alleviate back pain:

1. Supportive Mattress and Pillows:

Invest in a mattress that provides adequate support for your back’s natural curvature. Medium-firm mattresses are often recommended.

“A supportive mattress is foundational in reducing back pain during sleep,” says Dr. Jordan Burns.

“A mattress that properly supports the spine can significantly decrease back discomfort and improve sleep quality. The ideal mattress should conform to the body’s natural curves, providing support while allowing for pressure relief in key areas such as the hips and shoulders.”

Replace your mattress if it’s old and no longer offers proper support.

Use pillows designed to maintain proper spinal alignment based on your preferred sleep position..

2. Sleeping Positions:

Experiment with different sleeping positions to find the one that alleviates back pain.

  • Experiment with different sleeping positions to find the one that minimizes back pain.
  • Back sleepers can place a pillow under their knees to support the natural curve of the lower back.
  • Side sleepers may find relief by placing a pillow between their knees to align their hips and spine.
  • Stomach sleeping is generally discouraged, but if preferred, use a thin pillow under the pelvis.
  • Curling up on your side with your knees drawn toward your chest can help open up the joints in your spine, reducing pressure and promoting a more comfortable sleep.

“Adopting a sleep position that promotes spinal alignment is crucial in minimizing back pain,” says Dr. Burns. “Research suggests that sleeping on one’s back with a pillow under the knees or on one’s side with a pillow between the knees can maintain spinal neutrality and reduce strain on the back. These positions help distribute weight evenly and reduce pressure points, which can exacerbate back pain.”

3. Sleep Hygiene:

Keep your bedroom cool, dark, and quiet.

Adjust the room temperature and use suitable bedding to create a comfortable sleep environment, which can enhance overall sleep quality despite back pain.

4. Stretch Before Bed:

Gentle stretching exercises can help relax your muscles before you sleep, reducing the likelihood of morning back pain.

Incorporate moves like knee-to-chest stretches and side bends for a pre-sleep wind-down routine.

“Incorporating a pre-sleep routine that includes gentle stretching or relaxation exercises can greatly benefit individuals with back pain,” says Dr. Burns. “Activities like yoga or light stretching before bed can help release tension in the back muscles, making it easier to find a comfortable sleeping position and reducing the likelihood of waking up with pain.”

5. Invest in a Quality Mattress Topper:

A mattress topper can add an extra layer of comfort and support to your mattress, reducing pressure on your back.

Look for memory foam or latex toppers for contouring support.

6. Invest in a Body Pillow:

A body pillow can provide additional support and help maintain spinal alignment, especially for side sleepers.

Based on my clinical expertise, I find patients report a decrease in back pain when using a body pillow to place between the knees and rest their top arm,” Dr. Jennifer Miller, PT, DPT says.

“This allows the upper trunk to be in alignment, which can also impact low back spinal alignment.

7. Maintain a Consistent Sleep Schedule:

Try to go to bed and wake up at the same time each day to improve your sleep quality.

Consistency reinforces your circadian rhythm, enhancing sleep efficiency and reducing the risk of waking with back pain.

8. Stay Active:

Regular exercise helps maintain back strength and flexibility.

Avoid prolonged periods of inactivity during the day.

Incorporate exercises that specifically target your back muscles, such as bridges and cat-cow stretches, to reduce discomfort at night.

Core muscles support your spine and help maintain proper posture.

Also, engaging in exercises like yoga, Pilates, or specific back-strengthening routines can enhance the stability of your spine, reducing strain and discomfort.

In fact, a randomized controlled trial in 2022 found yoga paired with physical therapy was beneficial for fear-avoidance beliefs, coping skills, and pain self-efficacy in patients with chronic low back pain,” says Dr. Miller.

“This is extremely important, as chronic back pain is the leading cause of disability and healthcare costs in the U.S.; which means many Americans are impacted by low back pain.”

9. Use Heat or Cold Therapy:

Applying a heating pad or cold pack to the painful area before bedtime can help reduce inflammation and ease pain.

Experiment with both to see which offers more relief for your back pain.

10. Maintain a Healthy Diet:

A balanced diet supports overall health, including the health of your back.

Foods rich in anti-inflammatory properties, such as fatty fish and leafy greens, can help alleviate nighttime discomfort.

Avoid Heavy Meals Before Bed, Limit Caffeine, and opt for sleep-inducing snacks.

11. Manage Stress:

Stress can contribute to back pain.

Practice relaxation techniques such as deep breathing or meditation before bedtime to calm your mind and reduce the likelihood of waking with back discomfort.

“I have found my pelvic health patients benefit tremendously from a bedtime routine that includes meditation, mindfulness techniques, and breath work,” says Dr. Miller.

“In fact, a study from 2022 found that patients with low back pain experienced a decrease in cortisol (stress hormone), depression, stress, and perceived pain. Mindfulness increased sleep quality, physical function, and more.”

12. Stay Hydrated:

Dehydration can exacerbate muscle tension.

Ensure you’re adequately hydrated throughout the day, and consider drinking a small glass of water before bed to keep your muscles relaxed during sleep.

Choosing the Right Mattress and Pillows Based on Sleeping Positions:

Choosing the right mattress is crucial for back pain relief.

Opt for a medium-firm mattress that provides adequate support for the natural curvature of your spine.

A mattress that’s too soft can lead to poor alignment, while an excessively firm one may not contour to your body’s shape, causing discomfort.

Additionally, pillows play a vital role in maintaining proper spinal alignment, especially in relation to your head and neck.

The goal is to keep your spine in a neutral position, whether you’re sleeping on your back, side, or stomach.

Using the wrong pillow can strain your neck and back muscles, leading to discomfort.

Here are a few helpful recommendations for you to choose the right sleeping position, mattress, and pillows for your body’s requirements:

Back Sleepers:

  • Mattress: A medium-firm mattress provides support without being too rigid.
  • Pillow: Use a medium-thick pillow that supports the natural curve of your neck.

Side Sleepers:

  • Mattress: A slightly softer mattress allows your hips and shoulders to sink slightly, keeping your spine aligned.
  • Pillow: A firmer, fuller pillow fills the space between your ear and shoulder, maintaining proper alignment.

Stomach Sleepers:

  • Mattress: A medium-firm mattress prevents excessive sinking and maintains spinal alignment.
  • Pillow: Choose a soft, flat pillow or no pillow at all to prevent strain on your neck and back.

Common Causes of Back Pain

Back pain is a prevalent issue that can be caused by various factors.

Some common causes of back pain include:

Muscle Strain: Overexertion or improper lifting techniques can strain the muscles in your back, leading to pain.

Poor Posture: Slouching or maintaining poor posture over time can strain the muscles and stress the spine, causing discomfort.

Bad Mattress: Sleeping on a mattress that is old, sagging, or lacks adequate support can lead to back pain. The improper alignment of the spine while sleeping on an unsupportive mattress can strain muscles and lead to discomfort.

Herniated Disc: The discs between the vertebrae can rupture or bulge, pressing on nearby nerves and resulting in pain.

Osteoarthritis: The breakdown of cartilage in the spine’s joints can lead to pain and stiffness.

Sciatica: This condition occurs when the sciatic nerve is compressed, causing pain that radiates from the lower back down one leg.

Spinal Stenosis: Narrowing of the spinal canal can put pressure on the spinal cord and nerves, causing back pain and other symptoms.

Scoliosis: A curvature of the spine can lead to pain, particularly when it becomes severe.

Injuries: Accidents, falls, or trauma can cause back pain, including fractures or sprains.

Fibromyalgia: This chronic condition is characterized by widespread musculoskeletal pain, including in the back.

Infections: Spinal infections, although less common, can cause pain and require medical attention.

Kidney Stones: Sometimes, pain from kidney stones can be felt in the lower back.

Osteoporosis: Weakening of the bones due to osteoporosis can make the spine more susceptible to fractures, leading to pain.

Tumors: In rare cases, tumors in the back or near the spinal cord can cause pain.

Lifestyle Factors: Factors such as obesity, lack of exercise, and smoking can contribute to back pain.

Stress: Emotional stress can lead to muscle tension, exacerbating back pain.

Also, over two-thirds of pregnant women experience low back pain when pregnant,” says Dr. Miller.

“I have found that posture, mindfulness, strengthening and sleep position are all beneficial ways to reduce low back pain during pregnancy.”

Impact of Back Pain on Sleep

Back pain can significantly impact sleep quality.

Discomfort and pain make it difficult to find a comfortable sleeping position, leading to frequent awakenings during the night.

The pain can also prevent you from reaching the deep stages of sleep, causing sleep disturbances.

Over time, inadequate sleep due to back pain can lead to chronic fatigue, increased stress, and worsen the perception of pain.


Why Does My Back Hurt More at Night?

Back pain can intensify at night due to decreased distractions, allowing your brain to focus on the pain. Poor sleeping positions and an unsupported mattress can also exacerbate discomfort.

Is Sleeping on a Firm Mattress Better for Back Pain?

Not necessarily. The ideal mattress firmness varies from person to person. It's crucial to find a balance that provides support for your back while being comfortable. Some people find medium-firm mattresses helpful.

What Is the Best Sleeping Position for Back Pain?

Sleeping on your back with knee support or in the fetal position can often alleviate back pain. These positions help maintain the natural curve of your spine and reduce pressure on your back.

Can My Pillow Affect My Back Pain?

Yes, using the wrong pillow can strain your neck and spine, contributing to back pain. Choose a pillow that supports the natural curvature of your neck, promoting proper spinal alignment.

How Can I Improve My Posture During Sleep?

Focus on maintaining a neutral spine while sleeping. Use pillows strategically to support your head, neck, and knees, ensuring your spine stays aligned.

Will Losing Weight Help Reduce Back Pain During Sleep?

Yes, excess weight puts additional stress on your spine. Losing weight through proper diet and exercise can reduce back pain and improve overall sleep quality.

Can Exercise Help With Back Pain While Sleeping?

Regular exercise, especially activities that strengthen your core muscles and improve flexibility, can alleviate back pain. However, avoid intense workouts close to bedtime, as they might interfere with sleep.

Are There Specific Foods I Should Avoid Before Bedtime To Reduce Back Pain?

Avoid heavy, spicy, and acidic foods close to bedtime, as they can cause discomfort and disrupt your sleep. Opt for light snacks if you're hungry before sleeping.

Can Stress and Anxiety Contribute to Back Pain While Sleeping?

Yes, stress and anxiety can cause muscle tension, leading to back pain. Practicing relaxation techniques such as meditation or deep breathing can help manage stress and improve sleep quality.

How Can I Create a Sleep-Conducive Environment for Reducing Back Pain?

Keep your bedroom dark, quiet, and cool. Invest in a comfortable mattress and pillows, and remove electronic devices to minimize disturbances and promote better sleep.

Is It Advisable To Use Pain Relievers for Back Pain Before Sleeping?

It's best to consult a healthcare professional before using any medication. They can recommend suitable pain relievers and dosages based on your specific condition and medical history.

When Should I Seek Medical Help for My Back Pain Affecting Sleep?

If your back pain persists despite trying various sleep strategies or if it's accompanied by other symptoms like numbness, tingling, or weakness, consult a healthcare provider for a proper diagnosis and treatment plan.


A good night’s sleep is not just a luxury; it’s a fundamental necessity for a healthy life.

By implementing the strategies outlined in this guide, you can reclaim your nights from the grips of back pain and embrace each morning with vitality and energy.

Remember, finding the right sleeping position, investing in a supportive mattress and pillows, and maintaining a healthy lifestyle can work wonders for your back.

So, here’s to restful nights, pain-free mornings, and a happier, healthier you.

Sweet dreams and goodbye to back pain – you’ve got this!

This article is for informational purposes and should not replace advice from your doctor or other medical professional.

Sarah Anderson, Certified Sleep Science Coach Sarah Anderson

Sarah Anderson is a sleep, health, and wellness writer and product reviewer. She has written articles on changing and improving your sleep schedule, choosing the right mattress for chronic pain conditions, and finding the best pillow for you. Sarah Anderson has her Bachelor of Arts degree from Arizona State University in Journalism and Mass Communications. Prior to working for Zoma, she wrote for a variety of news publications. Sarah's work has been featured on Bustle, PureWow, and other publications.

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