Back Health While You Sleep

Back problems are more than just a pain in the butt.

They affect everything you do from walking, lifting to sneezing – yes, you can put your back out by simply sneezing in a twisted position. So, it makes sense to take care of your back in every way you can.

However, we’re often unaware of one key factor in back health that can contribute enormously to the state of your spine and that is your posture while you sleep.

If you manage to get the requisite hours of sleep a night, that means that you’re in roughly the same position for 7 to 9 hours.

That’s a long time to spend in the wrong position which could make the
difference between a day spent in agony or pain-free.

Fortunately, there are simple things you can do to relieve back pain while you sleep and the first may surprise you:

back pain while you sleep

Invest in the best mattress:

A good mattress should last you up to 10 years, so make sure it’s the right one for you. You can find excellent mattresses starting at $600 that offer a wide range of functions and options:


You don’t want to skimp on space while you sleep, particularly if you don’t sleep alone.

You’ll need about 7” to 12” between you, maybe more if one of you does yoga in your sleep.

‘Active’ sleepers require room to roam and the mattress should not shake
with each manoeuvre.

And don’t settle for a regular size mattress if you or your partner
aren’t a regular size yourself.


We all have individual preferences when it comes to bed firmness, and, thankfully, nowadays it’s possible to find a mattress that combines both surfaces feel for comfort and core strength for support in one mattress.

You’re looking for a product that offers both pressure relief and body contouring. You can also find mattresses that provide two different densities for each side of the bed.

Try it out:

Don’t buy a mattress unless you can home test it and some manufacturers will offer this for up to 100 days.

Time enough to find it if it’s the right fit for you and your family’s needs.

Position yourself for comfort.

Sleeping on your back is best for back pain, especially if you put a pillow under your knees to aid spinal alignment.

You may also need extra support under the small of your back, but some of the best new mattresses allow for this.

Keep hydrated.

Cut down on the evening alcohol and have a glass of water by your bed.

The inner cores of your disks between your vertebrae are primarily water and if you don’t keep hydrated you undermine the health of your spine.

These disks dehydrate naturally during the day – that is why we’re, on average, ¼” to ½” shorter at night.

Back pain can ruin your enjoyment of life, so it’s worth doing a few simple things to make it go away.

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