How to Prevent Back Pain in Bed

Back pain can keep you up at night, prevent you from enjoying a good night’s sleep, and sap your day’s energy. But you’re in luck. Not only are there solutions, but we’ve spoken to our sleep experts, to get the best and most thorough information to help you understand back pain in bed and how to combat it.

The main cause of back pain in bed is poor posture, either from how a person sits at work or how they sleep at night.

Between the vertebrae in the spine are intervertebral discs, which rehydrate at night (this is why we are taller in the morning and part of the reason that the elderly lose height as they get older). Poor posture can prevent the discs from rehydrating.

Attached to the vertebra are smaller muscle groups, such as the erector spinae, and large muscles, such as the trapezius. Poor posture can put the muscles into awkward positions that can cause irritation over a prolonged period of time, resulting in aches or pains. Lower and middle back pain tends to be the common culprit when sleeping. While there are several causes of back pain, a small number of which can be more serious underlying health issues. NHS Live Well gives us a list of common indicators of poor posture:

• Slouching in a chair
• Sticking your bottom out when standing (this could be a sign of hyperlordosis, an accented curve in the lower spine)
• Standing with a flat back
• Leaning on one leg
• Hunched back and ‘text neck’ when focusing too much on your phone
• Poking your chin out when at a computer
• Rounded shoulders (a sign your back needs strengthening)
• Cradling your phone between your head and shoulder

While poor posture is a common cause of back pain, it’s not the only factor at play. There are several other reasons you might wake up feeling sore:

• Your mattress needs replacing – If it is sagging or has lost its support, your spine may fall out of alignment while you sleep.
• Medical conditions – Conditions such as arthritis, herniated discs, or degenerative disc disease can contribute to back pain, especially in the morning.
• Sleeping in the wrong position – Stomach sleeping, in particular, can put excess pressure on the lower back, leading to discomfort.
• Lack of movement – If you stay in one position too long, stiffness can set in, making it harder to get comfortable and causing back pain.

Taking care of your posture is essential to preventing back pain in bed. A great start is to sleep on your right side, with your knees bent up slightly. Lying on the right side is good for blood flow, as the smaller and lighter left lung rests on the heart in this position, maximising blood flow.

Ensure that the gap between the shoulder, neck, and head is filled with a pillow so that the spine and neck remain aligned. Imagine how your neck sits vertically in line with the rest of the spine when you are sitting and standing; when you are lying on your side, you want to maintain that. Pillow depth is key here, and firmness or softness is a personal preference.

Related: Sleeping Positions Guide

If you’re waking up with back pain, some gentle movement can help loosen things up before you start your day. Try these simple stretches before getting out of bed:

• Knee-to-chest stretch – Lie on your back and pull one knee toward your chest, holding for 20-30 seconds. Repeat on the other side.
• Child’s pose – Sit back onto your heels with your arms extended forward and stretch through the lower back.
• Pelvic tilts – Lying on your back with knees bent, gently rock your hips forward and backward to engage your core and relieve stiffness.

Adding these small movements to your morning routine can make a big difference in how your back feels throughout the day.

When it comes to picking the right mattress, it is important to get the correct support for your spine. A mattress that is too hard can put too much pressure on the areas where you feel discomfort, whereas a mattress that is too soft will not provide support for the areas that need it, allowing the spine to spend long periods in poor and unhealthy positions.

People who suffer from lower back pain generally benefit more from a mattress erring on the firmer side of neutral. This is because of the shape of the spine, meaning that the lower back often needs more support. Most people can’t go wrong with a memory foam-type mattress, as this will provide support where it is needed and allow for adjustment to the body where that is also required.

It is always a good idea to test any potential mattress first to check if it supports you in the right way. The best way is to pop into one of our stores and try a bed. You may also like to see our Guide on Picking the Best Mattress for Your Sleeping Position.

Regarding the bed itself, if you are looking to start over completely, it may be important to remember that the height of the bed can play an important part in preventing back pain. With beds that are too low and close to the ground, it is often that much more difficult to get out of bed in the morning, much like getting out of a low car!

Back pain when you sleep can be caused by a number of reasons, from your posture during the day to your bed and mattress. Finding out the cause of your back pain can help you combat the aches that are keeping you awake or causing you pain when you wake up. Choosing a good bed and mattress for back pain can be a good start. If you know your bed and mattress are not the culprits of your bad back, looking at your posture and daytime habits is your next step.

If you’re suffering from back pain, our sleep expert, Sammy, advises you to always contact your GP for medical advice.