How To Help Ease Back Pain At Bedtime

Updated on February 1, 2021

Anyone who suffers from back pain will say that it’s one of the most uncomfortable experiences one could go through. It’s especially inconvenient at night, when you want to relax after a long day but can’t do so properly because of the pain in your back. 

Back pain can stem from different causes, but these are five of the most common ones: 

  • Spinal Arthritis

Arthritis can cause lower back pain. This condition makes the joints develop swelling and tenderness, and the symptoms typically get worse as a person ages. Spinal arthritis can also make it difficult for a person to turn their head or their neck without any pain.

  • Muscular Strain

Muscular strain can be caused by sudden movements or by lifting heavy objects. Usually, the muscles are not primed for such sudden strenuous activities, causing them to become strained. 

  • Bulging or Ruptured Discs

Functioning as a cushion between the vertebrae, discs can press on a spinal nerve when they bulge or rupture, thereby causing an uncomfortable sensation. However, there are times when a bulging or ruptured disc doesn’t cause pain, and will only be discovered once you take a trip to the doctor.

  • Poor Diet

Believe it or not, diet is a factor when it comes to assessing back pain. Foods that are high in trans fats and refined sugars can lead to inflammation, which, in turn, could make your back pain more severe. A poor diet can also lead to issues with weight, which can add more pressure on the lower back, thus causing pain.

  • Poor Posture

When you have poor posture, the weight of your body doesn’t get dispersed evenly, putting pressure on particular parts of your spine. The load on the spine can become too much, and the tissues on your lower back can get weaker from the pressure of your weight. Because of this, your lower back will begin to hurt.

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Man suffering from back pain at home in the bedroom. Uncomfortable mattress and pillow causes back pain.

Tips to Ease Back Pain

Now that you know about the five common causes of back pain, here are tips you can follow to ease this uncomfortable sensation before bedtime so you can get quality sleep: 

  1. Invest in a High-Quality Mattress

The mattress you will be sleeping on will have a big impact on how comfortable your sleep will be. A high-quality mattress can help your back relax, offering optimal support, effectively reducing any back pain. As a bonus, you’re guaranteed a great night’s sleep. 

To find a mattress that can suit your condition, reading a review about the best mattresses for back pain can help you make a wise purchase. 

  1. Exercise and Stretch

Movement and exercise can help you lead a healthy lifestyle, as well as effectively help in reducing back pain. Stretching properly and working out can prime your muscles to become stronger and more flexible. However, you should make sure to work out and stretch when your back isn’t feeling too sore because you run the risk of making your back pain worse. You should gradually ease into your new workout routine to achieve the best results.

  1. Be More Aware of Your Posture

As mentioned, poor posture is one of the most common causes of back pain. This is why it’s important to be more mindful of your posture. Proper posture is greatly beneficial to your spinal health, and it will offer your body ample support. It can also keep your nerves healthy. Having proper posture is a habit that can be developed by being more aware of how you stand and sit throughout the day, which will certainly ease your back pain before bedtime.

  1. Adopt a Comfortable Sleeping Position

While it might seem a tad counterproductive, the best position to sleep in when you have back pain is on your back. But this can only work with a good quality mattress that can provide you with proper back support throughout the night. If you wish to further alleviate the pressure on your back, you can place a pillow underneath your knees to elevate your legs. Another effective sleeping position is on your side with your knees slightly bent. Doing so is great for reducing lumbar pressure and will help support your back’s natural curvature.

  1. Place a Hot Compress on Your Back

A hot compress can help loosen up stiff muscles and reduce muscular pain. Place the hot compress on your back a few minutes before bedtime so it can work its magic. A warm bath or shower would also be able to help reduce back pain and help you wind down.


Back pain can be caused by various reasons, but among the most common are spinal arthritis, muscular strain, building or ruptured discs, and poor diet and posture. While this can be uncomfortable, there are ways that you can ease back pain. First and foremost is to invest in a high-quality mattress that can provide ample back support, doing light exercises and stretching, practicing good posture, and placing a hot compress on your back. You can try any of these simple methods to avoid back pain and finally get the rest you deserve. 

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.