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Conquer Back Pain When Sleeping: Expert Tips for a Restful Night


Waking up with back pain can be a frustrating and disruptive experience, leaving you feeling groggy and lethargic throughout the day. Whether you're a side sleeper, back sleeper, or even a front sleeper, finding the right sleeping position to maintain a neutral spine is crucial in preventing those unwelcome morning aches. In this blog post, we'll explore the causes of back pain when sleeping and provide expert tips to help you achieve a restful night's sleep.

Understanding the Causes: Back pain while sleeping often stems from improper spinal alignment. When the spine is not in a neutral position, stress and strain accumulate on the muscles, ligaments, and discs of the back. Factors such as poor mattress support, unsuitable pillows, and incorrect sleeping positions can exacerbate this problem.


Side Sleepers: If you prefer sleeping on your side, ensure that your pillow provides adequate support for your neck, keeping it aligned with your spine. The key thing to check here is that your neck isn't tilted up or down. As a general rule of thumb your pillow should fill the gap between your ear and your shoulder. Place a pillow between your knees to maintain proper hip and spine alignment, reducing pressure on the lower back. Experiment with different pillow thicknesses to find the one that suits you best.


Back Sleepers: Back sleepers should opt for a pillow that supports the natural curve of the neck, preventing it from tilting too far forward or backward. Placing a small pillow or rolled towel under your knees helps maintain the spine's neutral position, alleviating stress on the lower back. You may find a weighted blanket useful in providing a more restful nights sleep.


Front Sleepers: Sleeping on your stomach can strain the neck and lower back. Gradually transition to side or back sleeping if possible, as these positions are more conducive to spinal alignment. If you must sleep on your stomach, use a thin pillow or no pillow at all to reduce strain on the neck. Our best recommendation is to sleep in a hybrid side sleep position with correct bolstering from pillow support to ensure the neck and lower back don't rest in extreme rotation.


Top Tips for Achieving a Neutral Spine: Regardless of your preferred sleeping position, focusing on a neutral spine is crucial. Invest in a mattress that offers adequate support and contouring, promoting proper spinal alignment. Consider a medium-firm mattress, which strikes a balance between comfort and support. Our best recommendation is to go and try mattresses out, even if you don't buy from that store, at least get a feel for what is right for your comfort.



Back pain when sleeping can significantly impact your quality of life, but it's a challenge that can be overcome. By understanding the causes and adopting healthy sleeping habits, you can prevent back pain and wake up refreshed and revitalized each morning. Whether you're a side sleeper, back sleeper, or front sleeper, prioritise maintaining a neutral spine alignment. Remember to invest in a supportive mattress and pillows that cater to your specific sleeping position. Implement these expert tips and prepare to bid farewell to back pain, welcoming peaceful slumber into your life.


For more support for your neck and back pain book an appointment with our team to reduce those sleepless nights today.


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