Back pain can make sleeping through the night extremely difficult, and waking up feeling achy and sore is the last thing you want to deal with in the morning. It doesn’t have to be this way! There are several steps you can take to minimize your back pain. Achieve pain-free sleep and wake up feeling refreshed with these tips and tricks:
1. Find the Best Sleep Position
If you experience chronic back pain, you know how difficult it can be to sleep comfortably through the night. It’s important to make sure you’re sleeping in the right position — not just whatever position seems to alleviate the pain best.
Certain sleeping positions can put pressure on your spine throughout the night. Often, you won’t notice the pressure until you wake up with even worse back pain in the morning. The most common mistake people make is sleeping on the stomach, says Dr. Santhosh Thomas, a spine specialist at the Cleveland Clinic.
“Sleeping on your stomach can flatten the natural curve of your spine, putting additional strain on your back muscles,” says Dr. Thomas. If you do sleep on your stomach, try putting a pillow under your pelvis to maintain the natural curve of your spine throughout the night.
Here are some other sleep positions that can help reduce back pain:
- Sleep on your side with your legs bent slightly and a pillow tucked between your knees (body pillows can be extremely helpful).
- Lie on your back with a pillow placed beneath your knees to reduce spine pressure, particularly in the lower back.
2. Get Out of Bed Slowly
Back pain in the morning can be intensified by the way we get out of bed. “The greatest incidence of slipped discs occurs within 30 to 60 minutes after we wake up. That’s because we get out of bed and immediately hit the ground running,” says Dr. Robert Oexman, director of the Sleep to Live Institute.
Most people sit up and immediately stand, generally using their back muscles to hoist themselves upright. This type of strain can increase muscle tension and even lead to slipped discs.
The best way to get out of bed in the morning is to lie on your side, push into a sitting position using your arms, and then stand up using your leg muscles rather than your back muscles.
3. Stretch After Waking Up
While you sleep, your muscles are relaxed, which can cause morning tension (especially if you tend to sleep in a less-than-ideal position). Try some of these quick stretches after waking to reduce pain:
- Knees-To-Chest: Lie on your back with both legs extended. Bring one knee up to your chest, pressing the small of your back into the floor. Hold for five seconds, then switch legs. Repeat five times.
- Bridge: Lie on your back with knees bent, feet flat, and arms at your sides. Lift your hips toward the ceiling until your torso forms a straight line from shoulders to knees, using your core to hold the position. Hold five seconds, then lower. Repeat five times.
- Child’s Pose: Yoga can be beneficial. Start on hands and knees, push your hips back, flatten your back, and hold for 30+ seconds.
- Supine Spinal Twist: Lie on your back with arms in a T shape. Cross one knee over to the opposite side, hold for 10 seconds, then switch.
- Happy Baby: Lie on your back with knees bent toward chest. Grab the inside edges of your feet, letting knees fall to either side. Hold 10 seconds, gently rock side to side.
- Standing Forward Fold: Stand feet shoulder-width apart, grab opposite elbows, and bend forward. Hold 10 seconds, gently sway, then return upright.
Incorporate stretching into your nighttime routine to ensure your back muscles are relaxed and ready for sleep.
4. Improve Your Posture
One leading cause of back pain is poor posture. Sitting at a desk for eight or more hours hunched over a computer places stress on your spine.
Characteristics of back pain caused by poor posture:
- Pain that worsens throughout the day
- Pain starting in the neck and moving to the back
- Pain that subsides after shifting positions
Keep track of when pain begins or intensifies. If it coincides with starting a new job, using a new office chair, or driving a new car, it’s likely due to poor posture.
Maintaining good posture can help avoid unnecessary strain. Follow these tips:
While Walking
Look straight ahead to keep your head balanced above your spine and engage your core for proper alignment.
While Sitting
Avoid hunching shoulders. Maintain good posture by:
- Keeping your back flush to the chair, shoulders open
- Flexing arms at 90 degrees
- Keeping knees level with or slightly above hips
- Resting feet flat on the floor or using a footrest
5. Be Sure to Get Enough Sleep
Back pain can lead to a restless night. Sleeping with a bad back may seem impossible, but sleep deprivation can worsen pain. Your body cannot properly restore itself, creating a vicious cycle.
Read more: How Much Deep Sleep is Optimal?
Even if you’re not experiencing back pain, poor sleep can cause problems later. “Sleep deprivation is known to affect mood and functional ability and negatively impacts perception of pain,” says Dr. Santhosh Thomas.
6. Find the Right Bed for You
To get a great night’s sleep, you need an environment designed to reduce pain. The right mattress and pillows can make a world of difference.
Pillows should support your neck properly to avoid soreness. Cervical pillows are ideal for neck support and discourage stomach sleeping. A quality mattress tailored to your body is also key. While some claim medium-firm mattresses reduce back pain, every individual is different. Your mattress should fit your body.
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