3 Effective Sleep Tips to Combat Chronic Back Pain

Chronic Back Pain

Uninterrupted rest is essential to many aspects of life, affecting your mood and general health. But consistent pain can also keep you awake at night due, and if it persists in a section of your body for longer than three months, it is considered chronic. 

Your quality of sleep may not be sufficient even when you do manage to drift off. Chronic back pain can cause you to spend more time in a slighter sleep period and wake up multiple times without even realizing it. If this situation persists, it reduces the quality of your sleep and can leave you feeling unrested in the morning.

Fortunately, these concerns can be addressed with easy lifestyle changes. We’ll show you these four tips that may improve your sleep and wake up with less back pain.

Perform a Short Physical Activity

Physical activity can bring a lot of improvements to your whole well-being and health. Incorporating stretching routines can help strengthen your back muscles, reduce unnecessary tension on your bones and muscles, and alleviate unwanted stress. Sticking with it and establishing it as part of your daily routine for the long-term can help counteract chronic back pain and promote a better night’s sleep.

When it talks about relieving chronic back pain, focus on strengthening your core. Here are a few easy exercises you can consider without the need of a lot of equipment:

  1. Child’s Pose
  2. Knee-to-Chest Stretch
  3. Cat-Cow Stretch
  4. Superman Stretch
  5. Supported Bridge

Pay Attention on What You Eat

Anything you consume affects each part of your body. Food fuels, heals and helps relieve pain, and being cautious about what you eat can make a big difference. By adding these foods to your diet, you can help alleviate chronic back pain and improve bone health:

  1. Bananas – These fruits are rich in fiber and are great for weight loss, also makes you feel fuller longer. These natural foods for joint health are also a great source of potassium.
  2. Chia – This quick-growing plant’s seeds are a great source of omega-3 fatty acids and necessary amino acids the body requires to repair ligaments, muscles, tendons, and cartilage.
  3. Apples – Apples contain quercetin, which assists in producing collagen, a central component of cartilage. They are a crisp, delicious way to maintain the skin and bones youthful and healthy.
  4. Papaya – Rich in Vitamin C, Vitamin A, and enzymes, papayas are also similar to pineapple. Vitamin C lessens the likelihood of developing arthritis, and Vitamin A functions as another antioxidant to reduce damage.
  5. Almonds – Almonds are rich in omega-3 fatty acids that lessen inflammation, Vitamin E that protects the body from damage, and Manganese that helps glucosamine work faster and more effectively as it restores the joints.
  6. Garlic, Leeks, and Onions – These three are all related to one another, which also has a potent sulfur compound that combats inflammation and pain. These foods for joint health help flavor food so we can use less sodium.

Adjust Your Sleeping Position

One way to alleviate chronic back pain at night is to ensure that the pressure is equally distributed along your spine. Sleeping on your back helps provide your body weight spread evenly. Placing a pillow under your knees can also help support your lower back’s normal curvature as you sleep.

If you prefer to sleep on your side, you can adjust your position to distribute the pressure evenly. Slightly drawing your knees toward your chest can also help, as can placing a pillow between your legs and alternating which side you sleep.

Sleeping on your stomach puts the most tension and strain on your spine, so avoiding this position is recommended, if possible. However, if you find it difficult for yourself to sleep any other way, try placing a pillow under your abdomen to release some of the tension in your neck and back.

Check Your Pillow

Maintaining the spine’s natural curvature will ease the tension during the night, and your pillow plays a significant role in that process. Choose the right pillow that isn’t too high or too stiff that can cause your neck to twist all night or even lead to discomfort and stiffness in the morning.

To maintain your spine’s alignment, make sure your pillow is at a comfortable height. Place it under your neck and head, not your shoulders. A pillow that conforms to your neck and head’s contours, such as a memory foam pillow — can give you additional support and comfort.


Chronic back pain doesn’t have to mean that you are condemned for a lifetime of inadequate sleep. Incorporating these simple ways can help significantly ease pain and strengthen your body.

If your chronic back pain is on the milder side, these few tips may be enough to provide you relief. However, if your symptoms need more immediate treatment, seek medical attention to evaluate your pain, and administer appropriate spine care to alleviate pain and restore mobility.

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