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How To Relieve Back Pain While Sleeping

Side Sleepers: Keep Your Hips Stacked


If youre a side sleeper, place a firm, flat pillow between your knees.1 The pillow will align your lower spine with your hips and prevent the leg on top from creating pressure on your lower back and/or pelvis. This position also helps relieve stresses in your lower spine, creating room for your spinal nerves.

Use a head pillow to slightly raise your head so that your shoulders are in alignment.

See Best Pillows for Different Sleeping Positions

Alternate Sides If Youre A Side Sleeper

Some evidence suggests that habitually sleeping on one side on an ill-fitting mattress may contribute to muscle imbalance and pain. Always sleeping on the same side suspends the middle of your body between your hips and shoulders, the broadest parts of the trunk. Place a pillow between your knees as shown below to keep hips, pelvis and spine aligned.

How Can I Relieve Upper Back Pain


Exercise is one of many conservative treatments that helps combat upper back pain. Rowing exercises are among the best for strengthening the muscles of your posterior chain and improve upper back strength.

In order to reduce upper back pain, it is important to stretch the muscles of the anterior chain and strengthen the muscles of the posterior chain , says Kin-Charlton. Consider adding standing cable rows, high face pulls, and rear cable flys to your strength training program. It is just as important to stretch and lengthen the muscles of your anterior chain.


Stretching often or doing yoga can improve posture and back strength to relieve upper back pain. You may notice this discomfort more at night after your body reaches a deep stage of relaxation. Meditation before bed can release stress brought on throughout the day and can help put back pain at ease.

Along with stretching, Kin-Charlton says the head-chest stretch is another move that can help ease upper back pain. Seated or standing, interlock your fingers, bend your elbows, and raise your arms above your head. Gently squeeze your shoulder blades together and move your elbows and hands backward.


After a massage, patients experience less back pain and increased mobility, however, Lee points out that just one massage wont take away all of your upper back pain problems. For longer and more effective results, she recommends a seven-week massage treatment plan to massage your pain away.

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Causes Of Tailbone Pain

  • An injury that happens by falling from the bicycle or any other vehicle may cause tailbone pain.
  • During pregnancy time, women go through excessive pressure. The pressure creates sharp pain in a different part of their body, including the waist.
  • The waist of women can break or injured while delivering a baby. It also causes severe coccyx pain.
  • An office-based job refers to perform tasks by sitting for an extended period. Sitting in an awkward position is a remarkable reason for causing back pain.
  • At old age, the bones start to weaken, which leads to the bodys joint pains. So, old-aged people predominantly suffer back pain.
  • Due to internal surgery, if a persons spinal nerves are damaged, it may cause tailbone pain.
  • Imbalance in walking is another cause of having coccyx pain. Notably, women who use high hills are more positive about the risk.
  • Carrying a wallet on the back pocket of jeans is very common. But it makes awkward the sitting position, especially when sitting in local conveyance. However, it may create sudden pain at the persons waist.
  • It rarely happens, but coccyx pain also may cause by infections, growths, tumors, etc.

Are you having sharp coccyx pain? Then you must figure out the reasons behind your waist pain before curing it. Indeed, our given researches will let you know the causes behind your pain.

How To Sleep Well Despite Chronic Pain

How to relieve lower back pain while sleeping?

Chronic pain and insomnia are an unhealthy combination. According to the National Sleep Foundation, chronic pain disturbs the slumber of one in five Americans at least a few nights a week. Whether it’s from a bad back, arthritis, or headaches, chronic pain puts you in double jeopardy: the pain robs you of restful sleep and makes you more fatigued, and thus more sensitive to pain.

But you can start to break this vicious cycle.

“For chronic pain conditions, what you need is good sleeping habits from the beginning things that will last,” says Dr. Padma Gulur, a pain medicine specialist at Harvard-affiliated Massachusetts General Hospital. That means relying on the brain’s natural sleep drive as much as possible.

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Try A Guided Meditation

It might not occur to you to meditate while in the throes of back pain, but it could help. Listening to a meditation can actually be really powerful, especially if you are having a hard time relaxing because of pain, says Dr. Alyssa Kuhn, a doctor of physical therapy. Look for an app that guides you through a visualization or simply close your eyes and try to let your thoughts float by. It can help distract you from your pain and help you to find periods of relaxation so you can doze off, she says.

Mattresses And Pillows Matter

Some people prefer a firmer mattress, while others prefer something with more moldability, like a foam mattress, but generally, you want a mattress thats in good condition, says Dr. Grimes. If youre sleeping on a sagging mattress and youre starting to have problems sleeping, rotating the mattress or getting a mattress topper could help.

Your body will react to mattresses in different ways. If youre lying flat on a hard mattress, your spine may be neutral, with no bending or twisting. This may be beneficial for someone who needs extra support. But if youre lying flat on your back on a soft mattress, your lumbar spine might bend forward like youre looking down, which is called flexion, says Dr. Smith. This compresses the discs, and that can make disc pain worse. If youre lying on your stomach in a soft bed, that could extend your back. This position might feel good for the low back in people whose spines bend forward, but it could cause discomfort for others.

Pillows should also help you achieve a neutral spine, adds Dr. Smith. Stomach sleepers usually prefer a thin pillow so their neck isnt contorted, while back and side sleepers can tolerate a thicker pillow as long as their spine stays neutral.

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Sleeping On The Stomach

Do you have a habit of lying down on your stomach? Stop doing so on an immediate basis. This position can give a tough time to the back and neck. “It can increase back pain and twist the neck. But in case you wish to sleep on the stomach, just place a pillow under the lower abdomen or the pelvis to get rid of back pain,” says Dr Borkar, who is a specialist in brain and spine surgery.

There Is No Right Or Wrong Sleeping Position

Neck Pain Relief Exercises While Sleeping

Everyone has unique, individual variations in terms of the shapes of our spines and individual flexibilities. This is called body anthropometrics, says Dr. Grimes, so whats most important is to find a sleep position that balances support for your spine with comfort and allows you to get a good nights sleep.

Dr. Clark Smith

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Other Sleep Hygiene Tips

Here are some other ideas for how you can get better rest at night and reduce your back pain:

Put yourself on a sleep schedule. It may be hard to resist sleeping in if you toss and turn all night. Still, setting regular bedtimes and wake times can help your body fall into a more natural sleeping pattern. Aim to get around eight hours of sleep per night.

Having trouble with a sleep schedule? Try following a nightly routine. Start this routine about 30 to 60 minutes before your set bedtime. Choose two soothing activities that help put your mind into a relaxing space.

Ideas include taking a bath, doing some gentle yoga, and engaging in quiet hobbies like reading or knitting.

Skip caffeinated drinks like coffee and other stimulants. If you just have to drink a cup, finish your last one before noon.

Save hard exercise for the morning or early afternoon hours. Doing anything too rigorous before bed may raise your adrenaline levels and even your body temperature. These two factors make it even harder to sleep.

If you dont already have a primary care doctor, the Healthline FindCare tool can help you find a physician in your area.

For pain relief

Use an ice or a cold gel pack before hopping into bed. It may help reduce inflammation in your back and relieve pain. Apply the cold pack to your back for 15 to 20 minutes before sleep.

Could Upper Back Pain Mean Something More Serious

There is always a chance that your upper back pain could be caused by a much bigger problem. Degenerative Disc Disease , a herniated disc, and osteoarthritis are possible underlying problems causing your upper back pain. Shapiro cautions that while pain should never be ignored, normal muscle soreness from exercising is nothing to be concerned about. He warns, however, that you should question intense pain that doesnt go away over time. If you notice symptoms like fever, chills, tingling in your chest or stomach along with your upper back pain you should see your doctor.

Sharp, shooting, radiating, severe, unexplained acute pain or chronic pain lasting more than a few days could be your body’s way of telling you that something more serious is going on, Shapiro says.

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What Can Cause Back Pain

There are a few different ways that back pain can manifest. Most of them involve issues with the spine and its vertebrae. Among the most common reasons for feeling pain in your back are herniated disks, poor posture and straining back muscles.

Having a herniated disk isa serious condition.Verified SourceMayo ClinicRanked #1 hospital by U.S. News & World Report and one of the most trusted medical institutions in the world. The staff is committed to integrated patient care, education, and research.View sourceThese occur when the soft interior of a spinal disk protrudes into its hard exterior. This can cause moderate to severe pain. Herniated disks require medical attention.

If youre having numbness in your back or chronic pain, visit a chiropractor and see what their diagnosis is. Some people can have herniated disks and not even realize it, but it is important to get checked so the issue doesnt escalate.

Another leading cause of back pain is poor posture. It can easily cause pain or worsen current symptoms. By hunching over, having your legs crossed, or a combination of both your spine will start moving out of its natural alignment. Without thinking about it, having a laptop that is on a desk can make it easy to hunch and put stress on your back.

What To Consider When Purchasing A Pillow For Back Pain

How to Relieve Upper Back Pain While Sleeping

The following considerations affect the performance and quality of a pillow, and should be kept in mind by all shoppers. There are plenty of choices on the market, and it is not uncommon for companies to overstate certain features to entice shoppers. This can be distracting.

Focusing on what is most important, namely the amount of support and comfort a pillow provides, will help shoppers narrow down their options. These factors can help shoppers filter out unnecessary marketing jargon and exaggerations and find the best pillow for them.

When evaluating the following elements, back pain sufferers should also consider their sleeping position, head and shoulder size, and type of back pain.

Loft: Loft refers to the height of the pillow, which is one of the most important considerations when choosing a pillow for back pain. It determines the angle of the head and neck and how well the spine is kept in alignment. Loft can range from low to high. Some pillows have an adjustable loft, allowing sleepers to customize the height of the pillow by adding or removing fill. Stomach sleepers often need a low loft pillow to keep the head and neck at a comfortable angle. Back sleepers tend to choose a medium loft pillow that cradles the head and neck, while side sleepers may opt for a medium to high loft to fill the gap between the neck and shoulders.

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Secrets To Alleviate Pain And Sleep Better At Night

After a long hectic day, all we truly need is a good night’s rest. None can deny the revitalizing effect of a comfortable night’s sleep and its potential to optimize the regenerating power of our bodies. And for this reason alone, we recommend that you must invest in the following products sooner than later.

Is It Better To Sleep Without A Pillow To Avoid Neck Pain

Is it better to sleep without a pillow to avoid neck pain? Or, does sleeping without a pillow actually lead to neck pain? There are a few advantages of sleeping without a pillow to consider, especially for your posture.

Sleeping without a pillow will actually help extend your back and help you rest in a more natural position, possibly without any aches or pains. At the same time, using a pillow that is too soft will strain your neck muscles and reduce the flow of blood to the head.

Overall, sleeping without or with a pillow is a personal choice. That being said, here are some sleeping without a pillow benefits that you need to know:

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Sleep On The Front Of Your Body

Many doctors don’t recommend sleeping on the front of your body. But if you feel comfortable in this position, many of them will suggest you put a small pillow under your stomach and hips. This can improve the alignment of your spine. If you have degenerative disc disease or a herniated disc, sleeping on the front of your body with a pillow could be a great option.

How Should You Sleep If You Have Lower Back Pain

The best sleeping position for back pain, neck pain, and sciatica – Tips from a physical therapist

If you’re facing lower back pain, you may find it difficult to get a good night’s rest. Believe it or not, the cause of your back pain may even be a poor sleeping position that places pressure on your back.

Fortunately, there are a number of sleeping positions that can do wonders for your sleep quality and improve or even completely get rid of your back pain. So without further ado, here are the best sleeping positions if you have lower back pain.

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When To Call A Doctor

Consult your doctor if you have back pain thats intense, worrisome, or that doesnt go away with self-care measures. Its also important to call your doctor if your lower back pain is making it hard for you to go about your daily activities.

Most cases of lower back pain on the right side are not medical emergencies. However, dont hesitate to get immediate medical help if you experience back pain thats accompanied by any of the following symptoms:

  • loss of bladder or bowel function
  • sudden, severe pain
  • weakness or loss of sensation in your lower body
  • pain accompanied by fever, clammy skin, a rapid heart rate, nausea, vomiting, or any other concerning symptoms

The appropriate treatment for lower back pain emergencies depends on the cause. If the source of the pain isnt obvious, you may need one or more of the following screenings to determine the right course of action:

  • an MRI to check your spinal cord, nerve roots, and other soft tissue
  • an X-ray to look at your spine and other joints for signs of fracture or other concerns
  • blood tests to check for markers of inflammation

If nerve or muscle problems are the cause of lower back on the right, epidural injections of corticosteroids may be necessary if the pain and loss of mobility and function are severe.

If appendicitis is diagnosed and it cant be managed by antibiotics, then emergency surgery to remove the appendix may be necessary.

  • nerve compression in your spine
  • disc degeneration
  • an abdominal aortic aneurysm
  • appendicitis

Need More Help On How To Get Rid Of Lower Back Pain While Sleeping

If youre looking for even more information on how to get rid of lower back pain while sleeping, Alexander at has put together a post with photos showing the best sleeping positions for lower back pain as well as how to use pillows to relieve pain.

Need more help on how to get rid of lower back pain while sleeping? It might be time to talk to a pain doctor, especially if your pain is severe and affecting your quality of life. A pain specialist can help you learn more about back pain treatments. These can get you back on the right track to managing and reducing your pain.

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Sleep On Recline Position

Normally, sleeping on a chair is not good for your lower back pain. However, if you have a recliner, then you may try this position. A recliner allows you to align and support the natural curve of your back. This may be the best if you just relax during the day, but not when you sleep throughout the night. However, this sleep position is recommended if you have isthmic spondylolisthesis. This is a condition that occurs when one vertebra slips over the other vertebra. Sleeping on a recline position creates a great angle between the trunk and thighs, which reduces the pressure off the spine.


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