Back pain can make it hard to get a good night's sleep. But by
experimenting with a few different simple sleep strategies, you can help ease
your back pain and prevent future problems.
"First you have to start off with the understanding that
there is no perfect position for everybody to sleep in," says Joel M.
Press, MD, medical director of the Center for Spine, Sports & Occupational
Rehabilitation at the Rehabilitation Institute of Chicago. "Generally you
have to listen to your body."
You’ve just helped your friend carry loads of heavy boxes into his new apartment and now your back is hurting. Not only that, but you’ve planned a long car trip for the next few days. All of a sudden, you’re filled with trepidation at the thought of all those hours spent sitting.
No doubt, back pain can cramp your lifestyle, not to mention causing lost days at work or other consequences. Such fall-out often spurs the legions with chronic back problems to learn proper body mechanics to ease pain,...
Put a pillow between your legs. For people with back and hip related
problems, this can help take the tension off the low back and hips.
When choosing a mattress, find the hardest bed in the store and then go
down a notch or two. "In general, you want to sleep on a firmer
mattress," says Press, "but it doesn't have to be the firmest
Keep your neck neutral. Use a pillow that fills in the space between your
head and shoulders and allows your neck to lie in a neutral position, not bent
in one direction or the other.
Avoid using heating pads in bed. Lying with your body weight against a
heating pad, even a non-electric one, increases the risk of burns to the
If a pillow top or egg crate on top of the mattress makes your back feel
better, feel free to use it.
Establish a good sleep routine. When you don't get enough sleep, the
muscles never get a chance to relax and you won't wake up feeling
If your back pain is still keeping you up at night, talk with your doctor
about other treatment options, such as medication or physical therapy.