06, March 2025

Sleeping with Back Pain? Best Positions & Remedies for a Pain-Free Night

The lower back is an interwoven series of structures. It includes the five vertebrae of the lumbar spine, each of which is bolstered by shock-absorbing discs and held in place by ligaments, surrounded by supportive muscles.

The lower back supports most of the body’s weight and is integral to all kinds of movements. Given the complexity of the lower back and how much we depend on it, it comes as no surprise that it is a leading hotspot for pain. Eight out of 10 people have back pain at some point during their life, and lower back pain is one of the top reasons why people see a doctor.

Gaining insight into the connections between sleep and lower back pain can lead to novel methods of relief. Getting enough sleep can help prevent or lessen back pain, and understanding how to sleep when you have back issues can help you manage your pain and aid in the healing and recovery process. Try these suggestions to help you sleep better if your back discomfort is preventing you from getting enough sleep.

What are the Best Positions & Remedies for Back Pain-Free Nights?

Following tips can help you have back pain-free nights:

1. Find the right position

Choose a sleeping position that is most comfortable for you. For additional support, consider sleeping with a cushion between or beneath your legs. Place the pillow between your knees and pull them up a little towards your chest if you sleep on your side. If you prefer to sleep on your back, lay a little towel under the small of your back or try the pillow beneath your knees. Your back will be under a lot of stress if you sleep on your stomach. Place a pillow beneath your stomach to relieve some of the strain on your back if it's the only position you can sleep in.

2. Choose a good mattress

According to the Sleep Foundation, you should have your mattress evaluated every six to eight years. An adjustment could be necessary for the best possible comfort and support. After adopting a new sleep routine, around 63% of participants in one study reported notable reductions in their low back discomfort. You should "test drive" a few different mattress options before purchasing one. Remove your shoes while you're in the store, lie down in your preferred sleeping position, and take a few minutes to relax. Ascertain that the mattress provides adequate support for your spine.

Your body type determines the kind of mattress you require. If your hips are broader than your waist, a soft mattress may be beneficial since it will support a straight spine during sleep. A harder mattress may feel more comfortable if your hips and waist are already in a straight line because it will provide additional support.

3. Get in & out of your bed carefully

Take extra caution when getting in and out of bed. Back discomfort can worsen if you bend forward at the waist or make sudden, jerky movements. Take your time, roll onto one side, then lift yourself up with your arms. After that, you can slowly rise up by swinging your legs out of bed. At night, when it's time to lie down, reverse the motions.

4. Do core exercises for back pain

One excellent strategy to enhance the quality of your sleep is to engage in regular physical activity. However, back discomfort can also be reduced by performing specific workouts that strengthen your core, which includes the muscles in your pelvis, hips, lower back, and abdomen. You can reduce the likelihood of back strains and nighttime muscle spasms by strengthening and extending these muscles. Maintaining a plank position with your legs straight and your hands beneath your shoulders can help in tightening these muscles. Try to keep your body in a straight line and your abdominal muscles contracted as you hold the pose for 15 to 30 seconds at first.

5. Try doing gentle yoga stretches before going to bed

Yoga or gentle stretching can help lessen low back pain, according to research. Additionally, it can help you sleep better and feel less stressed. Discuss with your doctor which poses are safe for you to perform and which won't exacerbate your discomfort. To ensure that you can maintain postures comfortably, it may be beneficial to begin with yoga props like blocks and bolsters for extra support. Take a few yoga courses with an instructor to ensure that you're performing the poses and breathing correctly to enhance relaxation.

6. Take medications

While treating back pain, certain medications can also help you fall asleep. They should only be used under your doctor's supervision and as part of a comprehensive treatment plan. Helping you establish a more regular sleep schedule should be the aim of your prescription.

7. Set a regular nighttime schedule

Make an effort to sleep at the same time every night. Stick to a schedule, including putting on your pajamas, brushing your teeth, and setting the alarm. Avoid using your bed to read, work, or watch TV.

8. Keep trying

Eliminating back pain can make your way to sound sleep, but it's not always possible. It may also be necessary to address and treat other conditions like anxiety and depression that impact pain and sleep. Although many people keep suffering from pain, it can often be preventable and treatable. Keep looking for a remedy that will be effective for you.

Conclusion

One of the few natural ways to relieve chronic back pain is to lie down to sleep. However, rather than getting better, the back discomfort gets worse when you wake up the next day. This causes your spine to twitch and deprives you of restful sleep. Fortunately, there are certain sleeping positions and effective tips for lower back pain that will help you wake up feeling pain-free and rejuvenated.

Struggling to sleep with back pain? Discover the best sleeping positions and effective remedies for a back pain-free night from this article. Get expert tips from our experts at IBS Hospital today!. Book your consultation today!

FAQs

Q1: Why does my back hurt more at night?
A: Back pain at night can be due to poor sleeping posture, an unsupportive mattress, muscle strain, or underlying conditions like arthritis or a herniated disc.

Q2: What is the best posture to sleep?
A: Sleeping on your back with a pillow under your knees or on your side with a pillow between your knees helps maintain spinal alignment and reduce strain.

Q3: How to sleep to relieve neck pain?
A: Sleep on your back with a cervical pillow or on your side with a firm pillow for neck support. It is the best sleeping position for neck pain. Avoid stomach sleeping to prevent strain and ensure spinal alignment.

By -Dr Aaksha Shukla | March 06, 2025 | 9 Min Read