How to Prevent Back Pain While You Sleep

A nightly routine and different sleeping positions can get you more comfortable at bedtime.

Proper rest is important for your mental and physical health. If you suffer from lower back pain that is affecting the quality of your sleep, these tips may help you enjoy a better night’s sleep.

Adjust your sleeping position

If you have a specific medical condition that leads to lower back pain, try a sleeping position that is tailored to the source of your discomfort.

For example, if you have degenerative disc disease, sleeping on your stomach can help relieve the pressure. If you have a herniated disc, you can try sleeping on your side for more relief.

Use cold therapy

Applying a cold pack right before you go to sleep can help reduce inflammation and slow down pain signals from your nerves.

You can also try an ice massage. Take an ice cube, wrap it in a paper towel or a plastic sandwich bag, and apply the ice in a circular motion around the location of your pain. Be sure to stop after a few minutes to avoid ice burn. 

Regulate your sleep schedule

Follow a nightly routine to help tell your body when it is time to go to sleep. You can set one or two activities as habits before bedtime, such as listening to relaxing music or taking a warm bath. 

Man stretching back while sitting in bed

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