7 Tips for Getting Good Sleep With A Bad Back

Category: Back Pain | Author: Stefano Sinicropi

Sleep Back Pain

Back pain can interrupt all aspects of life, but one place it can cause even more trouble is when you’re trying to get some sleep at night. Sleep is a very important process that allows our body and mind to recover from the rigors of the day, but that can’t happen if back pain is disrupting sleep or making it difficult to fall asleep. However, there are some steps you can take to help improve your sleep quality even if you’re dealing with back pain. Below, we share some tips for getting good sleep with a bad back.

Avoid Caffeine Late In The Day

Avoid caffeine or other stimulants late in the day. If you’re feeling tired, take that as a sign to head to bed early, not to try to power through it with caffeine.

Avoid Distractions In The Bedroom

Your bedroom needs to be a place where sleep is the primary goal. If you’re going to check your phone or watch television, do it in another room before heading to bed. Once you’re in bed, prioritize sleep. This will help your body naturally fall asleep faster as it’s not stimulated by light.

Quality Mattress

When was the last time you replaced your mattress? If you can’t answer that question, or it’s been a while, consider investing in a quality mattress. Considering you spend a third of your life on your mattress, you should ensure that you have something comfortable.

Spine Support

Sleep in a position that is comfortable to you, but many people find it easier to sleep if their whole spine is supported. You can achieve this by putting a pillow between your legs while sleeping on your side, and by having an appropriate pillow under your head that’s not too low or too high so your cervical spine is comfortable.


Staying hydrated can also help you stay asleep, but it can be a little difficult finding a balance between too little and too much water that causes you to get up in the middle of the night to go to the bathroom. Monitor your water intake throughout the day and stay hydrated into the evening to help get better sleep.


Whether you like it a little warmer or a little cooler in the bedroom, try to keep the room a similar temperature throughout the night. An open window can cause temperatures to drop drastically overnight, which can cause you to wake up shivering and needing to close the window, which can inhibit your ability to fall back asleep. Find ways to keep the room at a decent temperature throughout the night, either with air conditioning, a fan or by adjusting windows appropriately.


Finally, talk to your back specialist about medications or sleep supplements that can help you achieve restful sleep. Melatonin is a natural hormone produced by the body that helps your body prepare for sleep, and it can be taken as a sleep aid supplement. Ask your doctor if over-the-counter melatonin may be helpful for you situation.

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