Good Night: Better Sleep Tips For Individuals Suffering From Back Pain

Posted April 1, 2019 by Cheryl Conklin - See Editorial Guidelines

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Back pain can come from many different sources, and for some sufferers, there are just as many “remedies” out there. Wading through all the advice and tips from well-meaning individuals can be frustrating, but more importantly, it can be overwhelming when you desperately need relief. While it can take time to find something that works for you, it’s important to keep trying, since everyone’s back issues are different and require specific treatment. The key is to think outside the box a bit. Sometimes, back pain can come from outside sources, such as bedding, or it can be caused by poor posture. These things can be remedied if you know where to start.


Think about your specific needs and create a profile for your pain. Is there an injury at fault, or trauma that could be worked through? Some people have experienced physical pain along with a mental health issue. Is your mattress several years old? If so, investing in a new bed could do the trick. These are all questions to explore when trying to root out the cause of your back pain and trying to eliminate it.

Keep reading for some more great tips on how to get better sleep even when you’re living with back pain.

Invest in a new bed

Your bedding plays a big role in both the quality and quantity of sleep you get each night. If your mattress is more than seven years old, or if the box springs or frame could use an update, invest in a new one. Read up on the different types of mattresses available, since there are several kinds for every type of sleeper. Gel mattresses help to keep you cool, for instance, while memory foam can be beneficial for spine support. When shopping, also take into consideration your preferred sleep position, which can also contribute to your back pain.

Check Your Posture

Our posture can greatly affect the way our backs feel, especially for those who work at a desk all day. It’s crucial to make sure you have the right chair, that the chair and your desk are at the right height, and that your keyboard is placed correctly. All of these things can have an effect on back pain and, in turn, the way you sleep. Keep in mind that simple objects like a footrest can help you keep your posture in check all day without having to work too hard at it. Another option is a convertible desk that allows you to stand for a portion of the day, relieving pressure from your neck and back. As an added bonus, you may even be 45 percent more productive!

Daily Exercise Is Important

Daily exercise is one of the best ways to ensure that you’ll get a good night’s sleep, and the right moves can help improve back pain as well. A workout that incorporates stretches — such as yoga — is one of the best, but you can also try low-impact exercises like walking or swimming. Older adults with private Medicare Advantage plans should check to see if you’re eligible for the Silver Sneakers program, which offers a variety of joint-friendly fitness classes at more than 13,000 locations nationwide. Oftentimes, these classes are held at a local fitness center or YMCA, where younger participants may get a discounted membership through their employers or their health insurance plan. To stay motivated, ask a friend or loved one to join you; this will help you stay on top of your exercise every day, no matter how busy life gets.

Getting good sleep can help boost your mood, your mental health, and your ability to cope with stress and anxiety in everyday situations, so it’s important to make sure you’re able to rest well. When it comes to back pain, it’s always best to talk to your doctor before starting any new regimen to avoid injury. With a little research and an open mind, you’ll find the best regimen to get you the quality sleep you need.