Sleep: How to sleep with a bad back – the best tips for sleeping with lower back pain

Getting a good night’s sleep is a priority for most people, but what about if you’ve got a bad back? It’s no fun spending the night tossing and turning, desperate to find a position that you can relax in. So we’ve scoured the internet and read all about sleeping with a bad back, so you don’t have to. So, how do you sleep with a bad back?


First things first, you need to pick the right mattress for you.

Your mattress should be no older than seven-years-old, and you shouldn’t be able to feel lumps or springs.

For lower back pain, it’s recommended that you sleep on a firm mattress with high quality inner springs or foam.

If you don’t want to get rid of your mattress just yet, you could add a memory foam mattress topper to cradle your back.

READ MORE Back pain: One stretch you can do everyday to prevent lower back pain


  • Back pain: Top two stretches for lower back pain

Tips for getting to sleep with a bad back

If you set yourself a bedtime and religiously stick to it, your body will fall into a sleeping pattern and you should be able to drift off with little effort.

Creating a routine will also help – do something that relaxes you (not involving a screen!) for half an hour before your bedtime.

You might like to take a bath or read a book.

Drinking caffeine is an absolute NO before bed, and you should stop drinking it before 12pm.

Contrary to popular belief, exercising late in the day could make it harder for you to sleep since your adrenaline levels and body temperature are sky high.

However, some gentle yoga in the evenings should reduce stress while strengthening your back muscles- this in turn reduces pressure on the spine.

How do I relieve back pain before bed?

Taking a bath or having a hot shower just before bed could have the same impact as a heating pa.

Applying heat to the area should loosen up the muscles and reduce pain and spasms.

If your bad back is actually just sore muscles from workouts, you could try to use cooling pads immediately after going to the gym.

And then after 24 hours, use heat pads.

Pain in back: The best sleep position for lower back pain [INFORMER]
Back pain: Three exercises you must avoid [INFORMER]
Back pain: Simple pillow trick to relieve back pain [INSIGHT]


  • Back pain: Best exercises to do at home

What position should I sleep in with a bad back?

Finding a sleep position that’s comfortable with back pain is tricky.

Lying on your back is supposed to be the best position for back pain, as it allows for even distribution of weight.

A lot of people like to place a pillow under their knees for support.

If you prefer sleeping on your side, you will find putting a pillow between your knees more comfortable.

Lying on your side isn’t great for your spine, but the pillow restores natural alignment and prevents straining.

You shouldn’t really sleep on your front, but if that’s the only way you can relax, there’s a solution.

Placing a pillow underneath your hips will raise your mid-section, making this a healthier position.

People who suffer from back pain will often crash on a reclining sofa, but sofas are not meant for sleeping on.

There are beds on the market that function like a reclining chair, so it might be worth looking into it.

Source: Read Full Article