Top Strategies To Prevent Back Pain While Sleeping

Top Strategies To Prevent Back Pain While Sleeping

Back discomfort is one of the reasons many people, particularly the middle-aged and elderly, struggle to get through their daily lives and activities. Even the smallest amount of movement and effort might be difficult. It also has an impact on sleeping and waking up.

Backache, particularly in the lower back, makes it difficult to lie comfortably, roll on the bed, change positions, and relax while sleeping. This ache might also be felt when you awaken from a deep sleep. And the quality and type of mattress you use have an effect on this as well. If you choose the wrong firmness or comfort even the best mattress in India won’t offer backache relief. It can be caused by a variety of circumstances, including bone or muscle damage, strain, pressure point, lack of activity, and a lack of health care. It could also be caused to medical issues that necessitate medical treatment.

If not treated well, it becomes severe and impacts your life to a great degree. Nonetheless, there are some precautions and changes in your lifestyle that can help reduce back pain and help you sleep better.

Modify Your Sleep Position

The position in which you sleep and the way you sleep can have a significant impact on the comfort and rest your body receives, as some postures are healthier than others and others are harmful to your posture. It is critical to choose a sleeping positions that improves your body posture and avoids positions that are harmful to you. According to specialists, laying on your stomach is one of the most unsafe positions because it forces your spine into an unequal position and provides no support. When sleeping on your stomach, your neck is also twisted to the side, which can create neck and upper shoulder pain.

sleep position

The recommended position for optimum back care is sleeping on the side, preferably on the left side. Generally, it doesn’t necessarily matter whether you lie on the left or right side but if you have digestion and acidic reflux, sleeping on the right side may worsen and trigger acid reflux, leaving you troubled. If you don’t have such issues you can lie on either side without worrying about aches and soreness.

Upgrade Your Mattress

To prevent back pain it is important that the mattress and bedding you have is comfortable, supportive and meets your need. Your mattress shouldn’t be too soft or too firm. But as a mattress’s firmness or softness is subjective and depends on your preference you need to make an informed decision on choosing the right mattress.

upgrade your mattress

However, it is recommended that you avoid a soft mattress if you have back pain instead for balance between soft and firm. Or you can buy orthopedic mattress for back pain relief and better spine support. A medium-firm mattress gives enough support without being too cushiony and without letting you sink into the bed.

Additionally, it is important to replace your mattress regularly. A mattress should be replaced every 8-10 years to ensure it is providing adequate support. It is also critical to replace your mattress on a regular basis, every 8-10 years, to guarantee proper support.

Use Extra Pillows For Your Back And Between Your Knees

Sometimes, even if you buy custom mattress, it may still don’t provide relief from back pain after a certain time and may interrupt your sleep. But you can still get the right support by using some extra pillows as support. If you are a side sleeper, place a big pillow behind your back for additional support, and use a small and thin pillow under your lower back for the spine’s curve and lumber area. Also if you have lower back pain, place a pillow between your knees and it will help relieve back pain.

best pillow

Putting a pillow, blanket, or pre-shaped pillow between the knees as a spacer will stabilize the most elevated leg in a horizontal position and provide extra support for your lower back. It will help relieve aches and also help you sleep far easier.

This can help keep your spine in better alignment, decreasing pressure on your lower back, and can also help alleviate muscle strain in the legs and hips, allowing you to sleep better.

Work To Improve Your Posture

Your body is also a major factor and reason for constant back pain. If you maintain the correct posture, it helps to distribute pressure through the body and doesn’t pressure one particular part and also lessens pain. Also as above mentioned, your posture is important while sleeping, similarly maintaining posture is important while you are awake.

improve your body posture

To improve your posture; sit straight, don’t slouch, don’t bend from the shoulder or neck, gently stretch to remove muscle tension, and don’t cross your knees and exercise regularly. Take regular breaks from sitting or standing in the same position. Make sure to move around and stretch your body. Wear comfortable shoes and clothing that allow you to move freely. Maintaining the right posture throughout the day improves your body’s ability to manage pressure and rest well at night.

Must Exercise Every Day

More than often back pain is due to long sitting hours, bad posture, not taking care of your body and remaining inactive. To prevent that, make sure to lead an active life and must exercise every day. Due to inactivity, you may also gain weight which can put a strain on your back, leading to pain and discomfort. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce the risk of back pain. A strong core helps support your back and maintain proper posture. Incorporate exercises that target your core muscles, such as planks, bridges, and abdominal crunches, into your fitness routine. Regularly stretching and yoga can also benefit your back, help reduce pain, maintain flexibility in the muscles and joints and keep your spine healthy.

exercise every day

It also keeps you active and healthy and decreases pain and aches while also helping you sleep better every night. You sleep comfortably without having difficulty being comfortable in bed and wake up fresh and rejuvenated.

If The Backache Prevails, Consult A Doctor

Not every backache is prone to go away with these tips and may prevail to become serious over time. Consult orthopedic doctor for chronic back pain, as some back pain can be an indication of other severe issues such as spine-related problems. An orthopedic doctor will be able to diagnose and treat any underlying issues that are causing the back pain. Early diagnosis and treatment can help to prevent further complications.

It is important to seek medical attention if the back pain persists for a prolonged period of time. Self-care methods should be used in combination with medical advice for best results. It is also important to maintain a healthy lifestyle to reduce the chances of back pain.


Backache is one of the most prevalent reasons that might disrupt your sleep. It affects not only your sleep but also other aspects of your life. Ignoring back pain can be damaging in the long run. It is critical to get it addressed as soon as possible. Start with these simple methods to ease back pain. By following these recommendations, you can significantly lower your chances of waking up in pain and have a pain-free experience. Choosing a supportive mattress and pillow, adopting good sleeping postures, and adding regular stretching exercises will aid with spinal alignment and muscle tension relief.

It's important to remember that preventing back soreness is a combination of lifestyle choices and habits. Taking care of your overall health, including maintaining a healthy weight and engaging in core-strengthening exercises, can further support a pain-free sleep.

Check out our Amore Mattresses for relaxing and pain-relieving sleep. They are perfectly suited to help alleviate back discomfort and improve your sleep. If you have any further questions concerning mattresses or sleep, please contact our sleep experts.