5 Ways to Improve Your Sleep When You Suffer From Back Pain

You know that sleep is important for your overall health. A healthy sleep routine can boost your immune system, preserve your mental health, and even help you maintain a healthy weight. When you live with chronic back pain, however, getting the sleep you need can be a struggle. This is why you need to take the right steps to address your lack of sleep and manage your pain symptoms. So, if you suffer from nightly pain, here are some measures you need to consider.

Choose a Bed That Supports Your Back 

A supportive mattress can make all the difference in your quality of sleep, especially if back pain is a chronic issue. Manufacturers are beginning to recognize this connection, so it should be easier than ever to find a mattress made for chronic back pain sufferers. These specially equipped models should relieve excess pressure on your vertebrae while maintaining spinal alignment as you rest. Proper support for your back and spine means a better night’s sleep, which can be especially handy if you are recovering from surgery. Having the right bed will support better sleep habits for years to come, so invest in a quality mattress for your health.

Adjust Your Preferred Sleeping Positions 

 When back pain is a constant problem, it’s important for you to find ways to feel comfortable. Your favorite sleeping position may need to be tweaked so that you can still feel relaxed without putting undue pressure on your back. Some helpful sleep positions to relieve back pain include curling into the fetal position or using pillows to keep your body aligned. An adjustable bed or wedge support pillows may also be useful for finding a position that maximizes the quality of your sleep. There are various shapes and sizes to address different pain concerns, so do your homework to find out which will work best for you.

Purchase New Pillows to Alleviate Pain

 Using pillows to support your lower body can enhance your sleep positions, but you also need to find pillows that support your head and neck. Rather than settling for standard pillows, try looking for models that are shaped to properly hold cradle your head at night. These pillows may look a little funny, but those odd angles are specifically designed to reduce discomfort in your neck and spine. Memory foam is also a good choice for those who deal with chronic pain since it molds to your body and holds that supportive shape throughout the night.

Use Gentle Exercise to Reduce Discomfort 

 Chronic pain can make daily activity feel like less of a priority. Studies show, however, that even moderate exercise can actually help you control your symptoms. A regular exercise routine enhances your body’s ability to tolerate pain and also helps you maintain your overall physical health, which can lead to fewer pain symptoms. Even better, exercising in the morning can also improve your sleep hygiene. So, take a morning walk or start a yoga practice to better manage your pain and sleep. Staying active can also enhance your energy levels, which can make exercise easier as you get more practice.

Make Regular Stress Relief a Priority 

 Chronic pain is a physical feeling, so you may not think there’s a connection to your mental health. Reducing stress, however, is a crucial part of any chronic pain or sleep management plan. When you feel anxious or stressed, you tend to be more sensitive to pain, which can make your symptoms feel worse. Pain can also lead to more stress. It’s a cycle that can impact your quality of life, as well as your caliber of sleep, so make time for stress-relieving self-care. Find a new hobby to help reduce stress, such as coloring or gardening. Meditation is also a great way to reduce stress and improve feelings of positivity, making it a healthy practice for anyone.

If you are stuck in a cycle of chronic pain and regular sleep loss, it’s time for a change. Making more supportive choices when it comes to your sleep and health will make it easier to manage those pain symptoms and give you more control over your life.


Cheryl Conklin is a freelance writer and tutor by trade and a blogger, adventurer, traveler, and creator of wellnesscentral.info in her free time. She created Wellness Central because she believes one can’t have physical health without mental health and vice versa. She wanted a place to share her thoughts on wellness along with the great resources she finds on her own wellness journey, and so wellnesscentral.info was born.

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