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Back pain while sleeping can be caused by a poorly constructed mattress, inappropriate sleeping positions, or an incorrectly sized pillow. Medium to soft mattresses are often more comfortable and supportive of the spine. Side sleeping with a pillow between the knees can help, and a flatter pillow is recommended to keep the spine in its natural alignment.
The most common causes of back pain while sleeping include a mattress that is not the right firmness or is simply poorly constructed, as well as inappropriate sleeping positions or a pillow that is not properly adjusted to suit your sleeping position. The mattress is by far the most common cause of back pain while sleeping and stiffness upon waking in the morning. You may need to purchase a new mattress to address this issue; some stores even allow customers to try mattresses at home for 30 days before making a purchasing decision to be sure the mattress offers the right amount of support.
For years, people were told that firmer mattresses were the way to go to prevent back pain, but recent research has shown that this is actually not the case. In fact, medium to soft mattresses can often be much more comfortable as well as being more supportive of the natural curves of the spine. So, it’s more a matter of personal preference than the need to choose an extra firm orthopedic mattress. Back pain while sleeping is often caused by a mattress that doesn’t offer sufficient support to certain areas of the spine, such as the lower back; for this reason it is important to replace the mattress if it starts to sag or wear out.
An improper sleeping position can also contribute to back pain while sleeping. Sleeping on your back is a good way to prevent back pain, but many people find it uncomfortable and prefer to sleep on their side or stomach. Sleeping on your stomach can cause back pain because it often forces the spine into a slightly unnatural angle. Side sleeping can be a good choice, especially on a softer mattress; it’s best to place a pillow between your knees to avoid collapsing your hips and stretching your lower back.
Also, an incorrectly sized pillow is another cause of back pain while sleeping. Whether you sleep on your side or back, your pillow should support the back of your neck and head without tilting your head to one side or the other, causing neck strain. Again, the softness or firmness of the pillow is a matter of personal preference, as long as it supports your neck; most experts recommend choosing a flatter pillow just because it keeps your spine more in its natural alignment.
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