Back pain is a common issue that many people deal with on a daily basis. It is one of the most common injuries, as it can happen because of something as simple as picking up an object incorrectly, or something as severe as a car accident. It can be debilitating and keep you from doing the things that you need and love to do. Back pain can be caused by your sleeping habits, but it can also be the thing preventing you from getting a good night’s rest. If you or one of your loved ones suffers from back pain after sleeping, we have got you covered. We have compiled a few tips to hopefully help you sleep a little bit better if you are suffering from back pain.

Your Mattress Is Key

When injured or in pain, it is important to spend as much time healing and making yourself comfortable as possible. Humans spend nearly a third of their life sleeping, which makes it a great time to ease your back pain! Arguably, the most important factor of your sleeping comfort is your mattress. If your mattress is too soft, you will sink into it and contort your back, causing even more pain. If your mattress is too firm, it may not be comfortable enough and you will have a difficult time falling asleep. If you are living with back pain, it is recommended to speak with your physician to see what type of mattress they recommend for you for your ideal comfort. It is important to choose a mattress with a trial or return policy, as you do not want to be stuck with a mattress that does not work out well!

Choose the right pillow! 

Another important component of your sleep is what pillow you are using. If you are a side sleeper, you will want a firm pillow to support your head and keep your spine aligned. If you tend to sleep on your back, you will want a medium firm pillow. A pillow that is too firm will keep your head at an odd angle, and can aggravate your back pain, while an extremely soft pillow will not give enough support. It is not recommended to sleep on your stomach if you are experiencing back pain, as your neck will be rotated to the left or right, which can cause pain between your shoulders and increase strain on your back. If you do decide to sleep on your stomach, we recommend picking up a soft pillow that can be folded and moved around to meet your needs!

Find the Correct Position for You

When you determine what the best sleeping position for you is, you can make slight changes to help these positions be more comfortable for your sore back. If you sleep on your back, it is recommended to place a pillow beneath your knees. This will help to keep your spine’s natural curve during the night, aiding in comfort and healing. If you tend to sleep on your side, place a firm pillow between your knees to prevent stresses on your hips and lower back. If you decide you must sleep in your stomach, place a soft pillow under your pelvis to help keep a curve in your spine for better alignment.

Try a Body Pillow

Another great option for helping you sleeping soundly with back pain is to use a body pillow. Using a body pillow can help align your spine and alleviate joint pressure. When using a body pillow, ensure that the pillow is between your knees, while you pull your knees slightly toward your chest. You can use the top half of the pillow to lean in to, helping to support your shoulders. It is recommended to purchase a body pillow that is five to six feet in length.

Healthy Sleeping Habits

To prevent yourself from tossing and turning at night, and possibly straining your back, you will want to practice good sleeping habits. Try to maintain a healthy sleeping environment in your bedroom by keeping the temperatures cool, and all of the lights off. It is important to keep the same bedtime and waking time every day, so that your body falls into a rhythm, making it easier to fall asleep at night. It is also recommended to avoid all electronic devices for at least an hour before going to bed. Caffeinated beverages also stay in your system for approximately six hours after drinking, while alcoholic beverages can stay in your body for up to ten hours. Avoid both of these drinks before bed to ensure you get a restful night’s sleep.

While back pain can be a major pain in your daily life, you can take steps to minimize it. Practicing good sleeping habits is a great and easy way to relieve back pain. Utilize our tips, and help improve both your night’s sleep as well as sooth your back pain!