Tips for sleeping with a bad back

Back pain can be one of the most debilitating conditions to cope with. My own experience of back pain started after I had an epidural during a caesarian section, since then I have suffered with (thankfully) sporadic back pain that is made worse when I take long walks, or have to walk up a lot of stairs and steps. On these occasions sleep becomes difficult as I find it hard to get comfortable once in bed.

Adjustamatic are creating an ebook around ‘Tips for Sleeping with a Bad Back’ and asked if I would give some of my own tips on what I do when the back pain arises. There are things that you can do to ease the pain, and at least try to ensure that the discomfort isn’t added to by lack of sleep.

Here are some of the things I do.

Take a relaxing bath

Before I go to bed, I try to relax my muscles by taking a hot, soothing bath. I find bath oils and bubble baths that contain Arnica are great as they can be anti-inflammatory, and also ease the stress and tension that you may be feeling in your muscles and joints.



Think about your mattress

A soft mattress that makes you want to fall into bed sounds like a great idea, but can be awful if you suffer from back pain. Your mattress needs to support your back, so an orthopedic mattress could be the perfect choice. A medium firm mattress will allow you comfort, but will also give your back the support you need, You can also get a memory foam mattress topper for extra back support.

What position are you sleeping in?

The one thing I cannot do when my back hurts is sleep on my back. I lie on my left side with my legs pulled up, and sometimes I find it useful to put a cushion between my legs for extra support. I find I can lie on either side, but for me, lying on my right side is more comfortable and I tend to sleep better that way.

Do you suffer from back pain? How do you get a good night’s sleep? If you have any tips it would be great if you could share them.


4 thoughts on “Tips for sleeping with a bad back

  1. I hadn’t really realized how much your sleeping position can effect back pain. It all makes sense though when I think about it! My partner are struggling with a really painful back. I’ll make sure to pass on your tips. Thank you once again for writing a such of great blog.

  2. Ahh this post is really useful, I am having back pain. I might actually take a bath now before I go to bed. I always takes bath in the morning not at the evening. Thank you for the tip!

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