Sleep Strategies for Back Pain

How many nights have you spent tossing and turning with back pain, trying every position possible to get comfortable and getting up the next morning feeling more exhausted than when you went to bed?

Worse still, you spend the next day feeling irritable and weary, only to repeat the cycle all over again the next night? Well, it’s something that one in three of us experience at some point in our life.

And as if dealing with back pain during the day isn’t hard enough, this pain often tends to increase in intensity through the night meaning the resulting lack of sleep not only impacts on your ability to function the following day, but can also cause anxiety and lead to depression.

The chronic back pain cycle is relentless, it takes more of a toll on our emotional state than most of us appreciate, and sleeplessness plays a pivotal role in that downward spiral.

What’s interesting however, is that most back pain isn’t caused by serious medical conditions like cancer or arthritis. Instead, it’s often brought on by strain from bad posture, awkward sleeping positions, stress and other lifestyle habits like poor nutrition, alcohol consumption and weight gain, to name just a few.

Adopt the right sleeping position

Refer to our leaflet “Sleeping Positions for Back Pain” with accompanying videos, and pick a position that’s most comfortable for you.

Many people find that lying on their back is the most comfortable position for back pain. Place a pillow under your knees and keep your spine neutral. The pillow is important – it works to keep that curve in your lower back.

How does this position help? When you sleep on your back, your weight is evenly distributed and spread across the widest area of your body. There is less strain on your pressure points and you can achieve better alignment of your spine.

If you don’t find that comfortable then try sleeping on your side and use a pillow between your knees to adjust your body position and improve the alignment of your spine. If you roll onto your back once you’ve fallen asleep on your side, and this causes pain, tuck a pillow behind your back to prevent you from rolling backwards.

Try and avoid sleeping on the same side all the time as this can lead to muscle imbalances and increased pain, try and make sure to sleep on both sides equally.

How does this position help? Sleeping on your side alone won’t make you feel better. It’s using the pillow between your knees that’s the trick. The pillow will keep your hips, pelvis, and spine in better alignment.

If you have a herniated disc then the fetal position is likely to be the most comfortable position to sleep in. Tuck your knees toward your chest and gently curl your torso toward your knees and remember to switch sides from time to time to prevent any imbalances.

How does this position help? You discs are soft cusion between the vertebrae in your spine. Herniation happens when part of the disc pushes out of its normal space, causing nerve pain and wekness. When you curl your torso into a fetal position, you open the space between the vertebrae which may relieve pressure or squashing of the disc.

Remember: Alignment is key. Regardless of the position you choose to sleep in, keeping good alignment of your spine is vital. That means ensuring your ear, shoulder and hips are in a straight line with each other. If there are any airy gaps between your body and the mattress where your body could sag and strain muscles of the spine, use a pillow to fill the gap and support your spine.

Get more information on:

• Picking the right pillow
• Mattress recommendations
• Sleep schedules
• Pain relief
• Keeping a sleep diary
• Exercises and strategies to reduce pain

Download our advice sheets here.

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