How to Sleep With Lower Back Pain (5 Effective Methods)

how to sleep with lower back pain

If you’re one the 61% (!!) of Americans suffering from lower back pain, you know how impossible it is to fall asleep with lower back pain.

Sometimes it’s like trying to fall asleep on a bed of nails, right?

And…when you can’t get a good night’s rest, your back pain gets worse (and studies have shown that you become more sensitive to pain as well!).

This forms a vicious cycle of lower back pain and insomnia which can easily ruin your life.

How to Sleep With Lower Back Pain (Without Pills)

The first step is as always – Finding the root cause of your low back pain. Diagnosing your back pain is critical if you want to find a long-lasting solution. See a good doctor or a good chiropractor – If only to diagnose the problem accurately.

And now…5 truly effective ways to fall asleep without lower back pain:

1. Sleeping Position


Worst sleeping position for lower back pain

Wouldn’t it be ironic to realize that the cause of your night-time back pain is simply the way you sleep?

Most people sleep on their side, which is fine. However, this sleeping position leaves your upper leg unsupported, which causes your lower spine to rotate.

To prevent this place a side-sleeper pillow between your knees and thighs.

(Read: The Definitive Guide to Side Sleeper Pillows)

If you sleep on your back, place a pillow under your knees to maintain the normal curve of your lower back. Use a thinner pillow to support your neck without pushing it too far forward.

Sleeping on your stomach is definitely not recommended, but if you can’t sleep in any other position, place a stomach-sleeper pillow under your pelvis and lower abdomen.

One of the best investments you can make to eliminate low back pain from your sleeping position – Is a good quality body pillow.

A body pillow is a game changer. No wonder all pregnant women want to have one. It forces you to sleep in the right position while at the same time allowing you to experience the most comfortable sleep you’ve ever had.

Here’s my post about the top 3 best body pillows for back pain. Check it out (and you can thank me later…)

Here’s a video demonstrating the best sleeping positions for lower back pain:

2. The Right Mattress

3 Inch Memory foam top

3 Inch Memory foam top

Sleeping on a sagging mattress can be a major contributor to back pain.

In a Journal of Applied Ergonomics study, nearly 63% reported significant improvements in low back pain after switching to a new sleep system.

Most people seem to sleep best on a medium-firm mattress, but you should choose a mattress that’s most comfortable for you.

If buying a new bed is not an option right now, you have 2 other effective options: The first one is adding plywood supports between the mattress and its base. The second one is a 3 inch memory foam top like this one, which is relatively cheap yet can be all you’ll need to stop your night-time back pain.

3. Natural Pain Relief Cream

100% Natural Pain Relief Cream

100% Natural Pain Relief Cream

Applying a 100% natural pain relief cream is a good way to help you fall asleep without low back pain, while at the same time speeding up the healing process in the area. This one is one of the best pain relief creams I know of (all-natural of course).

4. Far Infrared Heating Pad


Far Infrared Heating Pad

This is one of the greatest (yet little known) inventions of all time. Unlike the regular electrical heating pads (I would advise you to stay away from those), which only heat the surface of your skin,  infrared heating pads are completely safe – Without danger of burning or drying your skin.

Far infrared rays, which are completely invisible to the naked eye, are capable of penetrating deep into the your body (literally right down to your bones) where they gently elevate the body’s surface temperature, boost circulation and help speed up healing of injured muscles, ligaments and nerves.

The infrared heating pad provides a soothing warmth, which is hard to describe. It is deep warmth, with no perceivable source, making the experience almost surreal. It dramatically reduces any ache or pain that I have, it is extremely relaxing and it helps me fall asleep – Quickly and naturally.

5. Self Massage


Trigger point foam roller

A great way to relax your muscles and relieve lower back pain before you go to bed is self massage. I have a trigger point foam roller, which is extremely helpful, especially for trigger points and muscle-knots-related back pain.

Try rolling on a trigger point foam roller before bed; you may be surprised how this little helper is all you need to fall asleep pain-free.

Bedtime Habits to Prevent Low Back Pain

A few more effective “tricks” are:

1. A hot shower – Heat relaxes muscles and improves blood circulation, thus relieving pain.

2. Stop working at least 2 hours before you go to bed.

3. Do not drink alcohol or caffeine 2 hours before bedtime.

4. Avoid sugar and heavy meals at least 2 hours before sleeping.

5. Your bedroom should be completely dark and a bit cool.

6. Don’t stay in bed too long, it may increase muscle stiffness and back pain in the morning. When you wake up, roll on your side to get out of bed.

Most importantly, take time to find out what is actually causing your pain and fix the root cause. You can learn more by reading The 7-Day Back Pain Cure. You’ll find a 7-Day action plan which shows you step-by-step how to treat your specific back pain condition.

Best of all… it’s free!

This concludes my best recommendations for how to sleep with lower back pain. Chances are that with persistence and proper treatment, you can get long-lasting relief from the pain in your lower back, develop normal sleep patterns, and enjoy quality sleep (and life) again.

To your health & happiness,



Did you try any of these before? What did you experience? I’d love to know!

Related Posts

The Best Sleeping Positions to End Low Back Pain

The Complete List of DIY Lower Back Pain Relievers

PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog..

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>