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How To Sleep To Relieve Upper Back Pain

How To Sleep With Lower Back Pain

How To Relieve Lower Back Pain With The Inclined Sleep System

The lower back features an interwoven series of structures. It includes the five vertebrae of the lumbar spine, each of which is bolstered by shock-absorbing discs and held in place by ligaments. Surrounding muscles offer support and are connected to the spine by tendons. Nerves run through the spinal column to deliver signals throughout the body.

The lower back supports most of the bodys weight and is integral to all kinds of movements. Whether standing, sitting, walking, or lying down, the lower back plays a role in mobility and comfort.

Given the complexity of the lower back and how much we depend on it, it comes as no surprise that it is a leading hotspot for pain. Eight out of 10 people have back pain at some point during their life, and lower back pain is one of the top reasons why people see a doctor.

Back pain can range from mild to severe, and it may be short-lived or long-lasting. When serious, it can be debilitating and interfere with nearly all aspects of daily life, including sleep.

Pain and sleep have a complex relationship. Pain can disrupt sleep, and poor sleep can make it more likely that a person will experience pain. In addition, a sleeping position or mattress that doesnt support the lumbar spine can induce or exacerbate lower back pain.

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Main image: Pain in Neck After Sleeping by Photodjo used with permission under the terms of Canvas One Design Use License Agreement.

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What To Look For In A Pillow

Your pillow should cradle your head and neck and help to support the upper portion of your spine.

If you sleep on your back, your pillow should completely fill the space between your neck and the mattress. If you sleep on your side, try using a thicker pillow to keep your head in line with the rest of your body in this position.

Whatever you do, dont place your pillow under your shoulders.

For back sleepers: You may do best with thinner pillows and those that have extra padding in the bottom to support the neck.

Memory foam is a good material that molds specifically to your own neck.

A water pillow is another option that gives firm, all-over support.

For stomach sleepers: You should aim to use the thinnest pillow possible or no pillow at all. In fact, you may try sleeping on your side while holding a body pillow. The body pillow will give you the feeling of something against your stomach while helping to align the rest of your body.

For side sleepers: You may want to look for a firm pillow. Better yet, try to find one that has an extra-wide gusset that will help with the space between your ear and shoulder. And dont forget to place a firm pillow between your knees. You may even substitute a rolled towel.

While youre at it, remember to change your pillow every 18 months or so. Those pillow protectors can be a good barrier, but pillows still hold lots of allergy triggers like mold and dust mites.

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Back Pain Offender: Your Workout

Overdoing it at the fitness center or fairway is just among one of the most common causes of overextended muscular tissue mass causing low neck and back pain. If you have a tendency to be inactive during the job week as well as after that spend hrs at the health club or softball field on the weekend break, youre specifically at threat.

Indicators Of Low Back Pain

How should i sleep with lower back pain

These could vary from a humdrum anguish to a stabbing or firing feeling. The pain might make it tough to stand or move up straight. Discomfort that begins unexpectedly is extreme..

It might occur during physical activity tasks or substantial lifting. Suffering that lasts higher than 3 months is considered consistent. You require to seek advice from a medical expert if your soreness is not far better within 72 hrs.

Heres the thing

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Ways To Alleviate Pain In Upper Back & Shoulder Blades:

Leons notes :

1-3 techniques below will focus on giving you temporary relief by using self massage techniques and stretching for the actual painful areas.

4-8 will focus on stretching and activating the muscles that will help you to carry yourself in a better posture This is the long term strategy.

Please note, if your pain persists for a long time, you may want to see a professional in-person to address your situation.

Please Share Your Ideas On How To Relieve Upper Back Pain

Hope these ways will help you to know how to relieve upper back pain. Please share with us in the comment section, which was among them have helped you the most. And if you like these ways to relieve upper back pain, then dont forget to share it with those who are suffering from the same. Also please share some of your own experiences and tips to guide us further.

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The Right Mattress May Help

People with neck pain may wish to look for a mattress that offers full support to the entire spinal column without any sagging or pressure points.

It is also important to pick a mattress that is large enough to allow a person to move freely while they sleep.

A firm mattress may also be best for people with neck pain. However, they should make sure not to choose a mattress that is so firm it creates hard pressure points, especially at the hips or shoulders.

Not all causes of neck pain are preventable, but many are.

Here are a few ways to help prevent neck pain and a few habits to avoid.

Sleeping Positions For Back And Neck Pain

How to Sleep with Lower Back Pain

Getting a good nights sleep can be tough with back or neck pain. Its avicious cycle. You need sleep to heal, but your back hurts so you cant sleep,so you cant heal, so your back still hurts and you cant sleep.

The non-restorative sleep that is typical when youre in pain preventsthe relaxation of your muscles and impedes the healing that normally occursduring sleep. During restful sleep, the heart and blood pressure slow, thebrain is able to release the hormones that stimulate tissue growth and repairblood vessels, the body makes more white blood cells and the immune system isboosted.

If sleeping well is that important to healing back pain and neck pain, how do you do it? Heres how to sleep when your back hurts.

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How To Prevent And Relieve Upper Back Pain

The best way to prevent upper back pain is to avoid activities that might aggravate pain including poor posture, slouching in the couch and craning over the phones. It is advisable to maintain a good posture and walk upright without slouching or hunching and to avoid prolonged sitting in one posture. Upper back pain can also be relieved with over the counter pain medications such as Non Steroidal Anti-inflammatory Drugs .

Along with pain medications, one can also try cold or warm compresses to relieve pain. Cold compresses should be tried within 72 hours of injury followed by warm compresses or alternate warm and cold compresses after 72 hours of injury.

The discomfort of neck and upper back pain can also be relieved by stretching the muscles of neck and upper back. Head tilts can be performed to relieve neck pain. Stretching the neck on both the sides and holding it there for one deep breath and repeating it 10 times on each side will help alleviate neck strain.

Upper back pain can also be alleviated with I-Pose. It is done by either sitting or standing with back erect and hands on sides. The arms are lifted slowly, palms facing each other, above the head and kept there for at least three deep breaths and then arms are brought back to the sides. This is repeated at least 10 times.

Need More Help With Back Pain

These free resources will help you get on the right track to ridding yourself of back pain!

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Sleep Positions For Specific Painful Back Conditions

A poor sleeping posture can aggravate your already existing back pain. It could also be the main reason why youre having back pain issues. Sleeping in poor positions puts unnecessary pressure on the spine, back, and neck, thus making the pain worse.

Back pain and sleep problems are both interconnected, and the severity of one ailment can majorly impact the other. Pain affects the quality of your sleep, and sleep deprivation negatively affects mood, functional ability and performance throughout the day, and also makes the pain worse.

This is why it is essential to adopt a proper sleeping position for back pain. The right sleeping posture will help you maintain the natural curve of the spine, relieve back pain, and help you sleep better. You may have a favourite sleep position, which you feel gets your body the desired rest. But, there are high chances that the same position might be the cause of your underlying pain.

Here are a few sleeping positions for back pain you could try, and see if these help you sleep better.

1. Sleeping on the side with a pillow between the knees

Some people only fall asleep when they sleep on their sides. And this position is not the best one for back pain. However, you can simply correct it by placing a pillow between the knees. Also, if you feel there is a gap between your waist and the mattress, try putting a small pillow there as well, for added support.

2. Sleeping on the stomach with a pillow under your abdomen

The Best Sleeping Position For Your Back Pain

The Best Sleep Positions to Fix Your Lower Back Pain

When you sleep, you lose conscious control over your body, and you can end up twisting your spine or tucking your pelvis in. An existing back pain can get further aggravated, resulting in a restless night of sleep.1 Using supported sleeping postures can prevent the concentration of stresses on your spine, keep your back relaxed, and create a healing environment.

As a general rule, avoid sleeping on your stomachit disturbs the normal alignment of your spine.1 Also avoid sleeping on the side that hurts more, especially if you have sciatica and follow these guidelines:

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Be Careful Getting In And Out Of Bed

Many back injuries are attributed to making awkward movements when doing routine things. One of the easier ways to prevent new injuries or exacerbating old ones is to be conscious of your movements. Here are a few pointers from WebMD experts on protecting your back when getting in and out of bed:

  • Dont twist your back or make rapid jerking motions.
  • Get in bed by sitting on the edge of the mattress. Supporting yourself with your hands, bend your knees, and lay on your side. Then adjust your position as needed.
  • Get out of bed by rolling on your side and bend in your knees. Supporting yourself with your hands, carefully swing your legs to the floor and stand up straight. Get up from the seated position.

How Should I Sleep With Upper Back Pain

Upper back and neck pain is a worrisome situation since it prevents a person from going about their daily chores. The discomfort is present while standing, moving, sitting as well as other body movements. The pain limits movement and if not paid heed, it can spread or worsen the situation.

There are various causes of upper back and neck pain including poor posture, prolonged sitting in a chair, improper lifting of a heavy item, sports injury, smoking and obesity. Nowadays, poor posture is the main cause of neck and upper back pain as most of us crane our necks over the computer screens, phones or TV screens all day, which misalign our spines thus causing upper back pain. The severity of upper back pain is greater in smokers and obese people.

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Sleep On Your Back If You Are Not Pregnant

Sleeping flat on your back is one of the best ways to prevent upper back and neck pain at night because it keeps you in good posture and reduces strain on your neck and back.

However, you shouldnt sleep on your back if you are pregnant because this can harm the fetus.

Poor sleeping positions are among the most common causes of sleep-related problems and your sleep posture can potentially cause or relieve your upper back and neck pain .

Sleep therapists best and most widely recommended sleeping position is the supine position which means lying flat on your back to achieve optimal spinal alignment and relief from upper back and neck pain .

I suggest placing one pillow under your head and another under your knees for added support while sleeping on your back.

However, if you are pregnant, avoid sleeping on your back in the second and third trimesters of your pregnancy .

The reason is that sleeping on your back during the late stages of pregnancy shifts the entire weight of the growing uterus and the baby onto the veins of your lower body, which reduces the blood flow and oxygen circulation to your heart and unborn baby.

Research suggests that falling asleep on your back after 28 weeks of gestation can double the risk of stillbirth.

Hence, I advise my pregnant patients to sleep on their side and protect their bumps with pillows for extra support and comfort .

Articles On Back Pain

Best Lower Back Pain Relief Exercises to SLEEP BETTER

Back pain can make getting through the day hard, but it can make getting a good nightâs sleep even harder. It can be tough to find a comfortable position so you can doze off. And you might not even be able to get in and out of bed without pain.

But good sleep is essential to your health, and an important part of your overall well-being. Studies have found that Americans who ranked their quality of life very good or excellent slept an average of 18 to 23 minutes longer than those who considered their health and quality of life poorer. But studies have shown that not getting enough sleep may actually make you more sensitive to pain.

If youâre having trouble getting enough shut-eye because of back pain, try these tips that can make sleeping a little easier.

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Pillow Use For Back Sleepers

Sleeping on the back or supine is the most recommended sleep position to get rid of upper middle back pain after sleeping. It does not only promote good neck and spinal posture at rest, but helps relieve pain related to a muscle strain or injury. These conditions include a stiff neck, rotator cuff tear injuries, adhesive capsulitis, and ankylosing spondylitis. Unfortunately, no matter how healthy this sleeping position is, only 8% of the worlds population sleeps in this pose. Like all the sleeping positions, sleeping on the back can also use a little bit of padded support. In this case, its the knees that will benefit a lot from a pillow. When you sleep with knees, spinal cord, and neck muscles extended straight you also risk creating lower back strain. That is because when you sleep, you are pulling your pelvis out of its neutral alignment and into an arched lower back.

By propping a memory foam or regular small pillow under your knees, your legs will bend in a more natural sleeping posture. This sleeping position can also help get rid of severe shoulder pain and upper-middle back pain after sleeping, as it places your body in a more neutral position. If you feel like this position is too uncomfortable, you can prop your head and neck with a memory foam pillow against the mattress. That can ensure that your body is straight while its natural curve is supported.

Remember: Alignment Is Key

No matter what position you choose, keeping proper alignment of your spine is the most important part of the equation. Focus specifically on aligning your ears, shoulders, and hips.

You may notice gaps between your body and the bed that strain your muscles and spine. You can reduce this stress by using pillows to fill the gaps.

Be careful while turning in bed. You can get out of alignment during twisting and turning motions as well. Always move your entire body together, keeping your core tight and pulled in. You may even find it helpful to bring your knees toward your chest as you roll over.

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