Back pain sufferers will often have trouble sleeping. You toss and turn, and it hurts. Sleeping problems can often make your back condition worse.

It can be difficult to find a comfortable sleeping position so, try to sleep with your back in a neutral position—not arched a lot, but not flat either. This will take pressure off your spine.

If you sleep on your side, place a pillow between your knees. Try to keep your top leg from falling over your bottom leg. A small, rolled-up towel under your waist may also help.

If you sleep on your back, place a pillow under your knees. You also can put a small, rolled-up towel under the curve of your back.

Here are some more points to consider:

Only go to bed when you are tired

Do not allow yourself to toss and turn in bed. This only makes things worse, and usually you’ll end up stressing about everything you have to do the next day.

If you are not sleeping within 20 or 30 minutes, get out of bed and do something productive.

Try your best to keep a regular sleep schedule.

Cut out coffee and tea

Make a conscious decision to avoid coffee, pop and other stimulants such as alcohol and nicotine after 6:00 pm Chamomile tea is an excellent choice to help you relax.

Work up a sweat

While many back pain sufferers worry that exercising will only make their pain worse, the opposite is actually true: remaining inactive is often worse for pain.

Engaging in regular exercise, stretching, and strengthening programmes can promote the body’s natural healing process and make you feel better both physically and mentally. And, as a bonus, it will make it easier to fall asleep at night.

Check out your mattress

Ask yourself these questions:

  • Does my mattress provide me with enough lumbar support?

  • How does my pillow support my neck? Is it too high or too firm?

  • What position is most comfortable when sleeping? Am I relaxed on my back, side, or am I curled up? How do I feel when I wake up in the morning after having slept in these positions?

Tips on how to get out of bed:

  • Roll onto your side and bend both knees.

  • Drop your feet over the side of the bed as you push with both arms to sit up.

  • Scoot to the edge of the bed and position your feet under your buttocks.

  • Stand up, keeping your back in the neutral position.

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