Back pain can make it hard to get a good night’s sleep. But by experimenting with a few different simple sleep strategies, you can help ease your back pain and prevent future problems.
Here are some sleeping tips Press recommends:
- Put a pillow between your legs. For people with back and hip related problems, this can help take the tension off the low back and hips.
- When choosing a mattress, find the hardest bed in the store and then go down a notch or two. “In general, you want to sleep on a firmer mattress,” says Press, “but it doesn’t have to be the firmest one.”
- Keep your neck neutral. Use a pillow that fills in the space between your head and shoulders and allows your neck to lie in a neutral position, not bent in one direction or the other.
- Avoid using heating pads in bed. Lying with your body weight against a heating pad, even a non-electric one, increases the risk of burns to the skin.
- If a pillow top or egg crate on top of the mattress makes your back feel better, feel free to use it.
- Establish a good sleep routine. When you don’t get enough sleep, the muscles never get a chance to relax and you won’t wake up feeling refreshed.
- If your back pain is still keeping you up at night, talk with your doctor about other treatment options, such as medication or physical therapy.