Ways to Prevent Back Pain During Sleep


Lattimore Physical Therapist massaging patient’s back laying down


If we are all being honest, what is one of the first things we do when we wake up? Stretch!

If you are in pain from that stretch, it is most likely your back. A sore back can limit you throughout the day and may also disturb your sleep. At the same time, how you sleep may make things even worse. If you have trouble falling asleep or staying asleep because of back pain, continue reading for some tips and tricks.

1. Switch It Up

Certain sleep positions can place extra pressure and cause bodily aches and pains. Luckily there are some easy solutions – such as a pillow! If you sleep on your back, try placing a pillow under your knees. This helps align your spine. If you sleep on your stomach, lay right on top of a pillow. If you’re a side sleeper, place the pillow between your knees.

2. Take Your Time

Paying attention to how you get in and out of bed may help with your back pain. Avoid sudden movements and try to avoid bending forward from the waist when getting out of bed. Take your time to get out of bed in the morning.


Lattimore Fitness Gym with bikes and treadmills


3. Get Out and Get Active

Physical activity improves sleep quality and increases sleep duration. Exercise may also bolster sleep in other ways because it reduces stress and tires your body. Focusing on your core can help reduce your risk for back problems. Add exercises that work your abs and back like planks, rows or pull-ups.


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The Lattimore Physical Therapy & Sports Rehabilitation Network was founded by Physical Therapists John and Cindy Shuman in 1992. Since then Lattimore has grown to 20+ locations in 4 different counties.

What’s unique about Lattimore is our patient experience. We tailor your 1:1 treatment around your individual needs, conditions and goals. With us, you’re more than just a number. You’re a member of our local community and we’re invested in your success. Call 1–888-PT ROCHS to experience The Lattimore Way!

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