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Back Pain While Sleeping: What Can You Do?

Jul 4, 2022Body Pain0 comments

Back pain while sleeping can be quite common. It can come from certain diseases or general stress.

But, what can you do about it? Luckily, there are many solutions to the issue. Let’s go through some of them.

Back pain while sleeping: Why you feel it in the morning

Morning back pain in the lower back can be quite common. It usually stems from back pain while sleeping. Yet, we only feel it in the morning.

What causes it?

Sleeping position

If you feel it every morning, you might want to look at your sleeping position. Bad posture during sleep can pressure your spine. So, it flattens its natural curve.

Your mattress

A bad mattress can be the other culprit. Try switching your older mattress. It can greatly improve your sleep quality.


Back pain during pregnancy is very common. You might experience it during your 8th week. But, it can become an issue as early as your 5th week.

Disc degeneration

Disc disease can occur without a major trigger. It’s a natural part of aging, and it wears on your body. In this case, medical treatment might be necessary.


Finally, fibromyalgia causes general musculoskeletal pain. Other symptoms include restless sleep, fatigue, and tension headaches.

Why do you feel back pain while sleeping?

It’s quite similar to normal back pain. The cause isn’t always clear. But, several issues might be the culprit. Below, you’ll find the most common ones.

Mechanical problems with your spine

The way your spine moves can be a cause of back pain while sleeping. The discs can also break down with age. Thus, they absorb less shock.


Sprains, fractures, and other injuries can also cause back pain at night. It can be fairly common after an accident.

Diseases and conditions

Scoliosis and spinal stenosis can also cause back pain while sleeping. Kidney stones and pregnancy are also common culprits.

9 tips to reduce back pain while sleeping

Luckily, there’s plenty you can do to prevent and solve back pain while sleeping. Below, you’ll find relatively simple fixes. You can start doing many of them right now.

How to reduce back pain while sleeping #1: Proper positions

Finding the right sleeping position can protect your spine’s natural curve. Try using a pillow between your knees if you sleep on your side, for instance.

How to reduce back pain while sleeping #2: A mattress

You should check your mattress every 6 years to see if it still holds up. Changing your mattress can do wonders for your sleep and back pain.

How to reduce back pain while sleeping #3: Care while moving

You should also be careful while getting into and out of bed. Be careful about bending forward or making quick motions.

How to reduce back pain while sleeping #4: Core exercises

Regular physical activity can also improve your sleep quality. Make sure you target your core: abdomen, hips, and lower back.

How to reduce back pain while sleeping #5: Yoga before bed

Yoga and intensive stretching are also excellent to reduce your lower back pain. Moreover, it can reduce your stress, helping you sleep better.

How to reduce back pain while sleeping #6: Medication

Some medications can aid your back pain while helping you sleep better. Make sure you’re using a complete treatment, following your doctor’s directions.

How to reduce back pain while sleeping #7: Routines

Going to bed at the same time each night is crucial for proper sleep hygiene. Try not to read or work in bed to help you fall asleep faster.

How to reduce back pain while sleeping #8: Lower stress

Stress is a huge cause of insomnia. Thus, it can make back pain while sleeping a lot more noticeable. Practice relaxation techniques to rid yourself of it.

How to reduce back pain while sleeping #9: Not giving up

Finally, don’t fixate on getting rid of back pain. Many things can affect back pain. So, make sure you do everything to help you resolve it.

The holistic takeaway

back pain while sleeping woman sleeping in white bed with white sheets

Back pain while sleeping can be a huge cause of general discomfort. That’s why exercising can be a lifesaver for many.

It brings us to The Back Pain Breakthrough. It’s a complete program to help you get rid of back pain.

To learn how it works, check out my review!


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