3 Sleeping Tips for People with Lower Back Problems


Continuous back discomfort might keep you up and miserable throughout the night. This is why people with persistent back pain get 42 minutes lesser sleep every night than their counterparts. Even if you do succeed in falling asleep, the quality of your sleep may be inadequate. Back pain can cause you to spend longer in the lightest stages of sleep, and you may wake up several times per hour without even realizing it. This lowers the quality of your sleep and can leave you feeling tired or uneasy in the morning. Luckily, these problems can often be solved with modest lifestyle modifications. These three suggestions may help you sleep better and wake up with little back discomfort.

  • Check Your Pillow

Preserving the spine’s natural shape during sleep will assist release tension, and your pillow plays a vital role in this process. Too-high or too-firm pillows cause your neck to bend all night. This can cause morning stiffness and soreness. Make sure your cushion is at a comfortable height to keep your spine aligned. It should be placed beneath your head and neck, not your shoulders. Supplemental support can be provided with a cushion that fits the contours of your neck and head.

  • Alter Your Sleeping Posture

Making sure pressure is evenly distributed along your vertebrae is one approach to ease nighttime back discomfort. Sleeping on your back ensures that your body weight is distributed appropriately. Placing a pillow between your knees, such as knee pillows for sleeping for back pain, can also preserve the proper curve of your lower back while you sleep.

Side sleepers can also modify their position to disperse pressure equally. For example, bringing your knees closer to your chest, as well as placing a pillow between your legs, can help. It’s also a good idea to switch sides when sleeping. Lying on your tummy puts the most stress on your vertebrae, so avoid it if at all feasible. If you can’t sleep any other manner, try placing a pillow beneath your belly to relieve some of the stress in your back and neck.

  • Replace Your Mattress

Your mattress’s condition can have a significant effect on your spinal wellness. As a mattress age, it may begin to sag and lose its springiness. As a result, it may no longer maintain your spine aligned as well as it once did. But, when it comes time to replace your mattress, which type is the best? More independent study is required to provide a definitive solution to this subject. According to one study, medium-firm beds have the most significant influence on alleviating back discomfort.


If your back pain is minimal, these methods, which include upgrading your mattress, inspecting your pillow, altering your sleeping posture, and using cushions such as knee pillows for sleeping for back pain, may be enough to provide you with relief. On the other hand, if your symptoms require more direct therapy, you should seek medical guidance from an expert. The professional physicians can assess your discomfort and provide appropriate spine therapy to relieve pain and restore movement.