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10 Suggestions For Decrease Back Pain While Sleeping

Waking up with a sore back, dragging yourself to work, losing productivity, and so much more—all because you are not getting good sleep. However, what makes everything a hundred times worse is back pain. Back pain can strike at any time in your life. One cannot live with back pain, whether it is because of your posture, sleeping position, or poor-quality bedding.

However, don’t lose hope just yet—there are some lifestyle changes you can make to reduce back pain. This article will explore 10 things you should know to reduce back pain while sleeping. So, if you want to know more, keep reading.

10 Things You Should Know To Reduce Back Pain While Sleeping

1. Get A Suitable Mattress

Getting a good mattress is a key to reducing back pain. Your back might be aching due to an old mattress, or perhaps a mattress that is not the right size or type. If that is the case, your answer is simply upgrading your mattress. Get a mattress that supports your weight, relieves pressure according to your sleeping position, and leaves you with enough space to move around while sleeping. Sleepingocean selected 7 suitable options to help you reduce lower back pain to get you started.

Make sure you have first evaluated your sleeping position and the mattress size you will be needing. As a rule of thumb, a memory foam mattress is ideal for side sleepers, a hybrid for people who sleep on their stomachs, and an innerspring or hybrid for back-sleepers. You also need to take your weight and height into account.

2. Improve Your Sleeping Position

Everyone has their preferred sleeping position, which can be challenging to switch. However, there are some ways you can enhance your sleep. For starters, you can use pillows to help relieve the pressure on your back. Add a pillow under your knees for better spine alignment if you sleep on your back. Adding one between your legs can also help. Moreover, you may want to add a small pillow between your waist and the bed, which will also take pressure off your back.

Sleeping on your side in a fetal position can also help with back pain, especially for people with a herniated disc. If you sleep on your stomach, it’s better to place an additional pillow under your abdomen to take tension off your back and neck.

You can also try sleeping in a reclined position, but for that, it is recommended that you get an adjustable bed. This will, too, take pressure off your back and improve your spinal alignment.

3. Get A Good Pillow

This might be a no-brainer, but getting a good pillow can significantly improve your sleep. Opt for a pillow that can support your neck and the upper portion of your spine. Generally, thin pillows are recommended for back sleepers and the thinnest for stomach sleepers. However, if you are a side sleeper, try looking for something firmer and thicker.


4. Exercise More

Eat, sleep, repeat may sound amusing, but it is not the best for your back. It would be best to take some time out of your day to work on your core. Exercises strengthen your core, back, and abdomen, making you more flexible. Not only that, but the right exercises can reduce existing back pain and prevent it in the future. It would help if you also stretched once in a while or incorporated yoga into your daily routine.

5. Follow A Routine

Speaking of routines, you must stick to a healthy daily routine to feel fresh and lively. Set aside after-hours work and especially don’t bring any work to bed. Most people do this and, as a result, spend more of their time slouching over their screens, ruining their posture. Devise a healthy routine that includes a little bit of everything.

6. Maintain Good Posture

Whether at work or just sitting with your friends, keep reminding yourself to sit straight and have good posture. Work at a desk if you spend a lot of time leaning over books or a laptop. Get a good chair with plenty of lumbar support, and keep your knees higher than your hips when you are at your desk.

7. Utilize Ice Packs

If you are experiencing a sore back, try icing that area multiple times a day. Ice packs will do perfectly. However, know that this is a temporary solution. To permanently rid yourself of back pain, you will need to identify the actual reason behind it.


8. Maintain A Healthy Diet

A healthy diet is essential if you want to be stronger and healthier. Incorporate food rich in vitamin D and calcium to keep your bones strong. Food like milk, yogurt, greens, etc., are rich in calcium. For vitamin D, try eating more fish, eggs, or beef.

9. Seek Professional Help

If you can’t seem to get rid of back pain, don’t hesitate to get professional help. There are several options to treat back pain, including physiotherapy and medication. In severe cases, a physician might recommend surgery.

10. De-Stress

Lastly, stress and tension, whether from your work or personal life, can negatively affect your health. So, try to relax and leave your troubles behind when entering the bedroom. Try to spare some time to unwind and de-stress.


Lower back pain is a global problem, but thankfully, there are ways you can reduce it. A more suitable mattress, more exercise, good posture, and healthy eating are among the top 10 things you should do to reduce back pain while sleeping. We hope this article helped you get some tips on what you can do to reduce back pain and improve your health.

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