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Article: Top 6 Tips to Combat Back Pain That’s Ruining Your Sleep

Top 6 Tips to Combat Back Pain That’s Ruining Your Sleep
Education

Top 6 Tips to Combat Back Pain That’s Ruining Your Sleep

Struggling with Back Pain and Sleepless Nights? You’re Not Alone

Did you know that back pain is super common? Almost 4 out of 10 adults in the U.S. say they’ve experienced back pain in the last three months. People with back pain often have trouble sleeping too. In fact, studies show that poor sleep and back pain are connected. If you don’t sleep well, your back might hurt more, and if your back hurts, it’s harder to get good sleep. Many people end up stuck in this vicious cycle — and it can take a serious toll on your well-being.

Research also reveals that sleep problems are frequently linked to chronic back pain, affecting overall health and well-being (PMC). Another study found that long-term poor sleep can nearly double the risk of back pain becoming disabling, making it even more important to address both issues (Nature).

It’s a tricky cycle, but don’t give up! These Top 6 Tips can help you sleep better and wake up feeling refreshed.

1. Master the Art of a Comfortable Sleeping Position

Your sleeping position can either ease or make your back pain worse. The best positions? On your side or back—never on your stomach.

  • Side Sleeping: Place a pillow between your knees. This simple trick avoids your spine overrotating, keeping you aligned and reduces pressure on the lower back.
  • Back Sleeping: Add a small pillow beneath your knees to support the natural curve of your spine helping you avoid pressure in the lower back.

By properly aligning your body, you can wake up feeling rested instead of stiff. To ensure comfort, make small adjustments and experiment with pillow placement to find what works best for you. Remember as well that movement often helps so changing between these 2 positions can be very helpful.

2. Calm Your Body and Mind

Pain often feels worse when your mind is stuck on it. Pain is part of our core survival mechanisms but in many circumstances it is unhelpful to be so focused on it. Shift your focus with activities that calm both your body and mind:

  • Meditation and Breathing Exercises: Apps like Calm and Headspace offer guided sessions perfect for bedtime. If you prefer visuals, try Gaia’s Deep Sleep Meditation videos.
  • Epsom Salt Baths: Soothe tense muscles with a warm soak. We recommend Dr. Teal’s Epsom Salt for its muscle-relaxing properties.

These simple rituals promote relaxation and set the tone for a more restful night. If you find it hard to wind down, try using lavender or chamomile essential oils—they can help you relax.

3. Reevaluate Your Mattress

Your mattress might be making it harder for you to sleep. Ask yourself:

  • How old is it?
  • Is it sagging or too firm/soft?
  • Does it support your natural body curves?

Look for:

  • A medium-firm mattress with proper support. It should cradle your body’s curves without letting you sink in too much.
  • Avoid overly soft memory foam mattresses, which can make back pain worse.

If you’re not ready to buy a new mattress, try adding a mattress topper to make it more comfortable. Remember however that a mattress topper might have a temporary effect. A good mattress can make a huge difference in how your back feels when you wake up.

4. Invest in a Quality Pillow

Your pillow does more than cradle your head—it supports your spine too! A good pillow helps keep your head and neck in the right position while you sleep which helps to reduce tension throughout your spine.

Our top recommendation: the Headleveler pillow, a favorite for improving posture and reducing spinal pain. Choose a pillow that works for your sleeping position, is the correct size and gives you the support you need.

5. Perfect Your Sleep Hygiene

"Sleep hygiene" means having good habits that help you sleep better. Here’s what to do:

  • Stick to a schedule: Go to bed and wake up at the same time every day.
  • Skip late caffeine and alcohol: They can mess with your sleep.
  • Don’t exercise too close to bedtime: It might wake you up instead of calming you down.
  • Make your room sleep-friendly: Keep it cool, dark, and quiet.
  • Avoid screens: A bright screen is overstimulating when you need your brain to be calm.

Did you know that cooler bedrooms (around 60-67°F) help you fall asleep faster and stay asleep longer? Try it out and see if it helps!

6. Try Dr. Kerklaan Therapeutics CBD Solutions

For natural support, try products designed to ease pain and improve sleep.

  • Natural CBD Relief Cream: Apply directly to areas of discomfort for targeted relief.
  • Natural CBD Sleep Cream: Use on your forehead, temples, or jawline to wind down for the night.
  • sleep. CBD Gummies: These gummies help regulate your sleep cycle and promote restorative rest.

These expertly formulated products can help you break free from the pain-sleep cycle—naturally.

 Bonus Tip: Keep Moving During the Day

It might seem strange, but gentle movement during the day can help your back feel better at night. Try low-impact exercises like walking, swimming, or stretching to keep your body strong and flexible. Activities like yoga or tai chi are also great for easing tension. Avoid sitting for too long, as that can make your back pain worse.

Bonus Tip: Ask an Expert

If your back pain just won’t go away, your body is telling you something. Go talk to a professional. Chiropractors, physical therapists, or pain specialists can give you advice, specific rehabilitation exercises and treatments like spinal adjustments or massage therapy to help you feel better.

Conclusion

Don’t let back pain ruin your nights. Almost 4 in 10 adults deal with back pain, but you don’t have to suffer through it. By trying these simple tips—like finding the right sleep position, upgrading your mattress, and calming your body and mind—you can finally get the rest you need. Start small and make changes one step at a time. With persistence and care, you can break the cycle of back pain and sleepless nights. Sweet dreams!

References

  1. "Sleep and Spinal Pain," PMC
  2. "Sleep Quality and Back Pain Disability," Nature