sleeping with back pain and how to ease the discomfort

Sleeping with Back Pain and How to Ease the Discomfort

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Do you suffer from back pain because of your desk job, sports-related injuries, aging, or just playing too hard? Have a relaxing night of sleep can definitely help to ease those pains, but for some, the relaxing part of sleep never seems to come. Instead, they wake up feeling more achy and uncomfortable than when they went to sleep. If this sounds like it might be you then here are a few tricks you can try for a better night’s rest.


If you wake up with more aches and pains than when you went to sleep, you should probably make a change. Try doing some stretches or light yoga before laying down to sleep. According to WebMD, “Research has shown that yoga or intensive stretching can help to reduce low back pain.” To keep from hurting your back further make sure to talk with your doctor about safe poses.

Sleeping Position

Before you go forking over hundreds of dollars for chiropractors and a new mattress, try changing your sleeping position. Just shifting the way you sleep can have a huge impact on your body. Here are a few sleeping positions you might want to give a try, according to Medical News Today.

● Lay on your back with a pillow under your knees

● Lay on your side with a pillow between your knees

● Lay on your side curled into a ball

● Lay on your chest with a pillow under your stomach

● Lay in a reclined position

Mattress Pad

If you think you might need a softer surface to sleep on or more support but you aren’t ready to buy a brand new mattress, try adding a mattress pad to your bed. The right mattress pad for you will conform to your body and give you support where you need it most. Here are a few things to look for in a mattress pad.

● Thickness: Mattress pads range from 1.5 – 4 inches thick. For proper back support, The Sleep Judges suggest never getting a pad less than 3 inches.

● Memory Foam: If you choose to get a memory foam pad, then it will conform to your shape and give you the right support in all the places you need it most.

● Gel: Mattress pads tend to heat up a little when you sleep. If you already tend to get hot at night then consider getting a gel-infused pad. This won’t entirely eliminate the heat, but the gel allows the heat to spread out instead of trapping it all underneath you.

● Soft and Firm: Some pads are soft and some are firm. Depending on your mattress you’ll need to decide what type of pad you need. If your mattress is hard as a rock then you may need a pad that gives a little more cushion. If you sleep on a bed of sea foam, then try to find a pad that gives you a little more support.


Despite what commercials try to tell you, there is not a single mattress that fits all body types. In fact, doctors used to prescribe hard mattresses for their patients with back pain until they finally realized that every person’s body is different. If you’re making the jump into a new mattress, then take the time to try out a few before bringing one home.

Exercising your lower back can also reduce aches and pains, so try adding a little activity into your daily routine to help ease your back pain. If you are experiencing back pain you should talk to your doctor about what the best options are for you. It is always better to treat the problem instead of cover up the symptom.

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