If you suffer from back pain, getting a good night’s sleep is easier said than done. Pain can disrupt your sleep and leave you feeling rundown, restless and unproductive at work. We all know how important good quality sleep is for our health and wellbeing, so here are 5 useful tips on how to get a good night’s rest despite back pain.

Adjust Your Pillow

With back pain, the right pillow can make a huge difference when it comes to falling and staying asleep. To find the right pillow, you will need to identify your sleeping position. For example, back sleepers should use pillows that support the natural curvature of the neck, whereas side sleepers will need to invest in a thicker pillow. While it’s advised to not sleep on your stomach, using an ultra-slim pillow can help ease back pain. Comfort is key, so if you haven’t found a pillow that matches your needs, you may want to consider altering your sleeping position.

Invest in a New Mattress

It’s important that you check the mattress that you are using to make sure it’s not very old. If you have had the same mattress for more than 10 years, it’s time to replace it and invest in a new one. For those who experience frequent back pain, a soft mattress may not be the best solution. Instead, a firm mattress can provide relief for back pain. Checking out the best mattresses for back pain should be your first port of call so you can find one that matches your needs and provides maximum comfort and relaxation.

Avoid Staying in Bed

If you’re experiencing severe back pain, it’s only natural that you will want to lie down, however, the more time that you spend in bed, the more likely the pain will increase. Lying in bed for long periods will do more harm than good in the long run, as it will add more pressure on your lower back. While you may find it difficult to get up and move about, it’s advised not to exceed eight hours in bed.  Also, if you lie on your stomach, you may find your back pain worsens.

Regular Exercise

While it may seem counterintuitive, regular exercise is far better for back pain than long-term bed rest. We’re all aware of the health benefits that go hand in hand with exercise, so if you’re struggling to switch off at night, low-impact aerobic exercises and stretches can promote your body’s natural healing process. What’s more, regular exercise can help you feel better both mentally and physically thanks to the release of endorphins. If you’re in constant pain, opt for low-impact routines which can help when it comes to getting better sleep.

Purchase Sleep Aids

There are various sleep aids on the market that are targeted towards those who suffer from back pain. For instance, a support wedge can be beneficial which can be placed behind your back as you are sleeping. If you’re in agony, it’s only natural that you will want to try anything you can to relieve pain, so looking into sleep aids that match your sleeping position can make all the difference and ensure you get a good night’s rest.

Getting a good amount of sleep each night is paramount for keeping your mental and physical health in check. If your back pain is playing havoc with your routine, there are numerous routes and strategies that you can take to help aid sleep and ensure you wake up feeling refreshed and raring to go for the day ahead.

Cite this article as:
Editorial Staff, "5 Tips for Sleeping Soundly Despite Back Pain," in Medicalopedia, February 27, 2020, [Permalink: https://www.medicalopedia.org/8409/5-tips-for-sleeping-soundly-despite-back-pain/].