How to Adjust Your Sleeping Habits for Lower Back Pain Relief

Poor sleeping habits can aggravate your back pain, inhibit tissue repair, lower pain tolerance, and increase fatigue. To avoid this, what you do before and during sleep matters.

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What to Do Before Sleep

• Stretching exercise Gentle stretches like the knee-to-chest stretch can help relieve muscle tension in the lower back.
• Heat therapy You can use a hot water bottle, heating pad, or a warm towel to apply heat directly to the lower back, leading to pain relief.
• Develop a good sleeping environment A dark, quiet, and conducive sleeping environment with a comfortable mattress and pillow can reduce pressure on your back and help you sleep better.
• Deep breathing technique Practicing deep breathing and meditation before bed can also help reduce muscle tension and relieve pain.

» See our top tips for improving deep sleep

Best Sleeping Positions for Lower Back Pain

Even in bed, you need to pay attention to your sleeping position. Here are some recommended sleeping positions for lower back pain relief, including how to position your pillows for maximum support and comfort.

• Back sleeping If you sleep on your back, use a pillow to support your neck and shoulders, with another under your knee to further reduce tension.
• Side sleeping Place a pillow between your knees to align the hips and reduce strain on the back.
• Side curl You can also curl up sideways and pull your knees towards your chest like a baby in the fetal position.

» Discover the difference between light and deep sleep

Relax and Recover

When you pay attention to what you do before bed and optimise your nightly routine, sleeping becomes a time when your back can relax and heal, guaranteeing pain relief. If your pain increases after sleeping, you should consult a doctor to help develop a practice that works for you.

» Need help figuring out your personalised wellness routine? Let our quiz help