How to sleep with back pain

Sleeping with back pain It's not always easy, and it can be a double waste of your health. On the one hand, the problem is exacerbated by poor posture or risky movements; on the other, you end up giving up precious hours of sleep.

Yet, to avoid these problems, some simple precautions can be enough, which concern the position to keep during the night, use the pillow and mattress that are most suitable for your condition, and do some small exercises before going to sleep.

The correct position

Certainly, with the backache Sleeping on your stomach should absolutely be avoided, and if you have this habit and can't give it up, then place a pillow under your pelvis and abdomen.

Sleeping on your stomach with back pain makes the pain worse because it causes your back to arch excessively and your neck to rotate, accentuating the discomfort.

The other two positions remain to be chosen with some caution, remembering however to maintain a correct posture even during the day to reduce the symptoms of back pain:

• Sleeping on your back: It is often the best position for your back because it allows you to distribute your weight evenly. The fundamental advice is to place a pillow under your knees: this simple trick drastically reduces the pressure on the lumbar region, preserving the natural curve of the spineAlso, keep your head on a low pillow, which doesn't lift your neck too much and create cervical tension.
• Sleeping on your side: This is a great position if you have lower back pain or sciatica. To make it ergonomic, place a pillow between your knees: this helps maintain pelvic alignment, preventing the top leg from sliding forward, dragging and twisting your spine. Try not to curl up too much into the fetal position, but keep your spine as straight as possible.

The most suitable pillow and mattress

The choice of “bed system” is crucial. There is no perfect mattress for everyone, but the golden rule is balance: the mattress should be neither too firm (because it would create pressure points on the shoulders and hips), nor too soft (because the back would sink, losing the necessary support).

Un medium firmness mattress It's generally the best choice for supporting the spine. As for the pillow, its function is to fill the space between the head and the mattress, keeping the neck aligned with the rest of the spine.

If you sleep on your back, a low or medium pillow is best; if you sleep on your side, a slightly higher (or contoured) pillow helps bridge the gap between your ear and shoulder, preventing your neck from bending unnaturally.

A few minutes of stretching before going to sleep

Create a small evening unloading routine can make the difference between a sleepless night and a regenerating rest.

It takes 2–3 minutes of exercise Sweets to relax muscles tense during the day. Here's what to do:

• Knees to chest: Lie on your back and gently bring both knees toward your chest, hugging them. Hold the position for 20-30 seconds to stretch your lower back.
• Piriformis Stretch: Helpful for sciatica. Lying supine, cross one ankle over the opposite knee and gently pull the leg toward you.
• “Cat-Cow” Exercise: On all fours on a bed or mat, arch your back upward (like an angry cat) as you exhale, and then arch it downward as you inhale. This improves mobility and releases tension.
• Hamstring Stretch: Sit with your legs straight and try to reach your toes without forcing them, to release the tension that often radiates from your legs to your back.

The heat during the night

Heat is a powerful vasodilator and natural muscle relaxant. Applying a hot water bottle or using an electric heating pad (with automatic shut-off for safety) to the painful area for 15-20 minutes before bed can help significantly.

Heat relaxes contracted muscles, reduces the joint stiffness and creates a feeling of well-being that facilitates falling asleep, interrupting the pain-tension cycle.

What to do if you wake up during the night with back pain

If the pain wakes you up in the middle of the night, the worst thing is to stay still and suffer and spend a sleepless night, further stiffening. Try instead:

• Gently change position: Move from your side to your back (or vice versa) using pillows for support as described above.
• Stand up for one minute: If the pain is severe, get up and take a walk around the room. A light walk stimulates circulation and can unblock your back.
• Light stretching: Before getting back under the covers, do a gentle lumbar stretch (such as gently bending forward against a wall) to reduce the accumulated compression.

Source: photo by Freepik

Read also:

• How to choose the right pillow
• How to choose mattresses: the 10 best
• How to sleep well: tips that help