Whether you suffer from chronic pain or have recently pulled a muscle, sleeping with back pain can often feel like a near impossible task.
Not only do you wake the next morning feeling exhausted and restless, but you may unknowingly be worsening back pain with your “ultra-comfortable” bed and mattress set-up. But there’s no need to lose sleep over it! We’re here to help with recommendations and tips for sleeping with back pain, ensuring you can get the best amount of sleep every night.
Read on to find out the best mattress and pillows for back pain, as well as tips for different sleeping positions.
What’s the best mattress for back pain?
When it comes to sleeping with lower back pain, your very first port of call should be your bed. After all, no amount of stretching or breathing exercises will help if you’ve got a lumpy mattress causing that niggling discomfort!
An effective way to stop waking up with lower back pain is to sleep on a medium-firm or firm mattress. While it might not offer the same sink-in satisfaction as a soft mattress, the firmness helps to support your spine, preventing it from curving uncomfortably. Firm mattresses help to distribute your body weight more evenly across the entire bed too, minimising any specific pressure points or stress on your back.
But that’s not the only option available to you. Contrary to common belief, memory foam mattresses aren’t just soft, they’re great for spinal alignment too. Where just “soft” mattresses are there for the ‘sink in’ feeling, memory foam helps to relieve pressure points and ongoing joint pain in a more supportive fashion while still offering umpteen cushioning. A win-win!
If you want to find out more about the best mattresses for a bad back, or you’d like to learn more about firmness and support, then take a look at our in-depth mattress buying guide.
What’s the best pillow for back pain?
Once you’ve picked the best mattress for your lower back pain, it’s time to think about how to further minimise any discomfort with the best pillows for back pain. Similar to the best mattresses for a bad back, you want to add pillows that provide proper support and alignment for your neck and spine.
For example, contour memory foam pillows are designed with a dip in the centre of the cushion that offers a raised area for your head without placing it out of alignment with your spine. This helps to maintain the natural curve of your body, alleviating back pain and letting you get a good night’s sleep.
Lumbar rolls are another great back pain pillow option. Just place these small, cylindrical pillows under your lower back when lying down to reduce the pressure on your spine while sleeping. Of course, everyone will have their own preferences when it comes to picking out the perfect pillow. Think about how firm or soft you like your pillows to be, as well as how many you need to sleep at night, before choosing your perfect pillow.
What’s the best sleeping position for back pain?
Now we come to the trickiest part of sleeping with back pain: your actual sleeping position! Some people swear by sleeping on their side, while others like to lay on their front before falling asleep. But what’s the best sleeping position for lower back pain?
Scroll (or should we say “roll”?) down to our sleeping top tips for the best ways to sleep with lower back pain if you’re a back, front, or side sleeper:
For more information about the best sleeping position for lower back pain, read our blog posts on the different sleeping positions and the best sleeping position when pregnant.
Back sleepers
Sleeping on your back is one of the best sleeping positions for helping back pain. Back sleeping naturally helps to maintain a neutral spine alignment, preventing any sagging or curving that causes pain or discomfort. If you feel like your legs could do with some elevation, you can also place a small pillow under your knees to further support the natural curve of your spine.
Front sleepers
It can be tricky to maintain a truly neutral spine when sleeping on your stomach, which can lead to pain or discomfort down the line. If you place a pillow under your stomach or pelvis, however, you can better maintain a neutral spine position.
Side sleepers
Sleeping on your side can lead to shoulder or hip pain, even if it may take the stress off your back. To keep your joints feeling their best, place a pillow between your knees to keep your hips, pelvis, and spine in better alignment.
Top tips for sleeping with back pain
With your mattress, back pain pillow, and sleeping position sorted; a comfortable, pain-free sleep is within your grasp. If you’re still struggling to drop off, however, then you can try out our top tips for sleeping with back pain, below.
Stretch before bed
Before you get into bed every evening, try some gentle stretches to minimise any back pain when lying down. This will increase the flexibility of muscles, tendons, and ligaments in your back, reducing any tightness or tension that’s causing discomfort. Trying gentle stretching exercises or having a long, hot bath can also help you de-stress. This could be especially effective if feeling stressed is the reason you’re sleeping with lower back pain in the first place! If you’d like to learn more about how to do these stretches properly, read our how to do sofa yoga guide.
Sleep with supportive accessories
Before you get into bed every evening, try some gentle stretches to minimise any back pain when lying down. This will increase the flexibility of muscles, tendons, and ligaments in your back, reducing any tightness or tension that’s causing discomfort. Trying gentle stretching exercises or having a long, hot bath can also help you de-stress. This could be especially effective if feeling stressed is the reason you’re sleeping with lower back pain in the first place! If you’d like to learn more about how to do these stretches properly, read our how to do sofa yoga guide.
Maintain a healthy posture during the day
Kicking back and relaxing on your favourite sofa might seem harmless (comfortable, in fact!), but poor posture could also be contributing to your back pain, disturbing a decent night’s sleep. To find out the best way to relax during the day without putting your neck or spine under strain, read our helpful article on how to improve your posture.
4. Establish an effective bedtime routine
While it’s of course important to pay special attention to your spine when trying to sleep with back pain, you need the same due care for your bedtime routine as a whole. After all, you’re only going to aggravate any discomfort by constantly tossing and turning throughout the night. Don’t worry though, we’re here to help with our insightful article on how to improve the quality of your sleep.
Now you know the best way to sleep with lower back pain, it’s time to start shopping for the bed and mattress that will provide the most comfortable night’s sleep. You can also head over to our inspiration page for more sleep advice, including how to create a relaxing bedroom and tips for overcoming insomnia.
