Up To 45% Off | 100 Nights Trial

Top Strategies To Prevent Back Pain While Sleeping

August 26, 2022 by The Sleep Company

Prevent Back Pain While Sleeping

Good sleep is pivotal to your health and overall well-being. The quality of life improves significantly when you ensure quality slumber. Research has revealed that getting insufficient sleep increases your pain threshold. 

Back pain is one of the major problems that affect the sleep cycle. Stress or strain from poor posture, uncomfortable sleeping positions, and other lifestyle behaviors are the major factors that cause back pain. Not only does back discomfort make it difficult to get through the day, but it also hampers a restful night’s sleep. It can be challenging to settle into a sleeping position. You can also feel pain when getting in and out of bed.

Try these suggestions to help you sleep a little easier if back discomfort is keeping you from getting adequate rest.

Best Sleeping Positions to Avoid Back Pain

Best Sleeping Positions to Avoid Back Pain

The following sleeping positions are recommended to avoid back discomfort:

You won’t feel better if you sleep on your side by yourself. However, the secret is in how you position the pillow between your knees. Your hips, pelvis, and spine will remain in better alignment thanks to the pillow.

Your spine’s vertebrae are separated by discs. When a portion of a disc moves outside of its usual space, it herniates, resulting in pain in the nerves, weakness, and other symptoms. The vertebral space can be accessed by curling your torso into the fetal posture.

The benefits of sleeping on your stomach with a pillow may be greatest for people with degenerative disc conditions. Any strain imposed on the area between your discs might be relieved by it

Your weight is evenly distributed across the largest region of your body when you sleep on your back. You lessen the stress on your pressure points as a result. Additionally, your internal organs and spine can be better aligned. 

If you have isthmic spondylolisthesis, sleeping in a reclining position may be advantageous though it may not be the ideal option for back pain. For the finest alignment and support while sleeping in this position, think about investing in an adjustable bed.

Purchase a Quality Mattress

Purchase a Quality Mattress

You can purchase a mattress online or go for offline purchasing. There are many top mattress brands such as The Sleep Company, Sleepy Cat, and Wakefit that offer quality mattresses for back problems.

Selection of Pillow:

Selection of Pillow

Carefully Enter and Exit the Bed:

Although it may seem apparent, take extra caution when getting in and out of bed. You may experience more back discomfort if you bend forward at the waist or move abruptly. Roll over slowly onto one side, then lift yourself up using your arms. After that, you can slowly get out of bed by swinging your legs out. When it’s time to lie down at night, reverse the motions.

Engage in Exercises:


Reduce Stress:

A major factor causing sleeplessness is stress. Back discomfort is also associated with it. So, try to find techniques to unwind and handle stress better. Practice some relaxing exercises. Try relaxing techniques, and contact your doctor for advice on morning back-supporting activities.


Getting rid of back discomfort is the greatest method to get a decent night’s sleep, but this isn’t always attainable. Although many people tolerate pain, it is frequently preventable and treatable. With the help of the above-mentioned guidelines, you can overcome back pain and attain a good night’s sleep!

We're Here For You!

Social Contact