How to Get Enough Rest When Sleeping with Back Pain

Other than back pain itself, there’s debatably nothing worse than tossing and turning in bed because you can’t stop thinking about the physical state your back is in.

Start Your Day On the Right Side of the Bed

To ensure you get enough rest when sleeping with back pain, you need to take a few steps towards that good night’s sleep at the start of your day.


Exercising not only helps to promote and support good sleep but also can help ease your back pain. By strengthening and stretching your back muscles, they can better support you and your busy lifestyle.

Not only does exercise help reduce your back pain, but it’s also a great way to start your day! Exercise releases endorphins, which will boost your mood and motivation.

Looking Forward to a Good Nights Sleep Throughout the Day

There are small lifestyle changes to make throughout the day to help you get enough rest when sleeping with back pain.

Reduce Your Caffeine Intake

Caffeine tends to disrupt a good night’s sleep. While it’s nice to have a coffee with your breakfast, or as a little pick me up with your lunch or in the early afternoon, try not to have a caffeinated coffee past dinner time.

This goes for all caffeinated beverages. When you can, opt for caffeine-free alternatives to make sure that no external variables are standing in your way of a good night’s sleep.

Lumbar Support Products

Introducing lumbar support products, such as a back support chair pillow, is the best way to ensure your body is supported during the day and can get enough rest at night.

Back support pillows help with posture and alleviate painful stress on your spinal cord and back muscles. Most lumbar support products are customizable and, therefore, mould to fit your specific back pain needs.

Right Before You Crawl Into Bed

Make sure that you’re not just humping into bed after a long day, no matter how tempting it may be. Take an extra five minutes before you go to bed to ensure you’re in tune with your body and its needs so that you can get enough rest.


Like exercising, stretching is a great way to ensure you get enough rest when sleeping with back pain. Stretching helps to relax your muscles before they recharge while you sleep.

Make sure that if you do stretch before bed, it is nothing too difficult or too painful. If you’re doing heavy stretching before bed, this can increase your back pain as you pose the risk of injuring yourself.

Once You’re All Tucked In

The ways to get enough rest when sleeping with back pain don’t end when you climb into bed. Make sure that the environment you sleep in promotes a good night’s sleep. Eliminating distractions such as technology and bright lights help aid sleep, as do the following two ways to make sure you’re getting enough rest.

Have the Correct Pillows

Make sure that the pillow you get your shut-eye on is the correct pillow for your sleeping position. For example, people who sleep on their back need a different type and number of pillows than someone who sleeps on their side.

For side sleepers especially, having an extra pillow for extra support is a great idea. Just like lumbar support pillows that are specific to your office chair or the driver’s seat of your car, get a hold of a knee pillow to help with the alignment of your hips and spine when sleeping. You can find out the best Back Support Chair easily.

Breathing Exercises

Falling asleep can be an issue within itself, especially when you’re hyper-focused and aware of the pain you’re experiencing. Trying a few common breathing exercises is a great way to get enough rest when sleeping with back pain. Focusing on your breathing ensures that your mind doesn’t wander and keeps you up for hours.

In Conclusion

Above all, if your back pain is causing frequent sleeping impairments, then seek professional health. Talk to your doctor about what they can do to help you get enough rest when trying to sleep with chronic back pain.

Speaking to a physical therapist is another person who could greatly help eliminate your back pain. A physiotherapist may give you specific exercises for your back and the exact type of pain you are experiencing.

Try out a few of these ways to get better rest when sleeping with back pain today, and you’ll sleep better tomorrow!


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