person with back pain stretching

The Ultimate Guide to Sleeping Better With Back Pain

by
/ August 12, 2022

If you struggle with back pain, then you know how difficult it can be to get a good night’s sleep. Luckily, there are a few easy things you can do to improve your comfort at night. 

Check out our guide to sleeping better with back pain for expert-approved tips on alleviating aches, product recommendations to support your spine, and more.

Whether your sleep position is causing your back pain, you’re struggling with sciatica, or you simply want to know which type of mattress or pillow is best for back pain, we’ve got you covered below.


person with back pain using computer in bed

I think my habits are to blame for my back pain

Certain habits, like sitting for prolonged periods or sleeping in an unsupportive position, can lead to back pain. Here's more information on habits that cause back pain and easy changes you can make to your routine to prevent and mitigate those aches.

A nighttime routine to ease back pain

Prep your body for pain-free sleep. Activities like meditation and shutting off your phone can go a long way toward making it easier to snooze. So follow this stress-relieving nighttime routine to get rid of tension in your back before you go to bed. (Bonus: It will calm your mind too!) 

A chiropractor’s advice for sleeping better with lower back pain

Lower back pain is no picnic, especially when it interferes with your sleep. Saatva’s resident chiropractor shares five tips for dealing with lower back pain, including advice on choosing low-impact exercises that improve pain and how to build muscle strength and flexibility.

The best and worst sleep positions for back pain

Some sleep positions are better than others when it comes to back pain. From side sleeping to back sleeping to stomach sleeping, see which sleep positions are best for your back (and which ones to avoid). 

Is your sleep position causing your back pain? 

The way you sleep could be to blame for your back pain. Here’s what you need to know about the effects of sleep position on back pain, plus tips for using pillows to support your spine in every position while you sleep. 

5 daytime habits to prevent back pain at night

Sitting all day long can leave you with sleep-disrupting back pain at night. Here’s what to do during the day for a pain-free back, from adding a lumbar support cushion to your office chair to trying a standing desk. 

4 stretches to help with back pain

A nightly stretch practice is good for your brain—and your back. Add these back pain-easing stretches to your evening routine to wind down your body and mind. As if you needed another reason to get into child’s pose at the end of a long day!


person with back pain at chiropractor

I have a medical condition that causes back pain 

Medical conditions like sciatica, scoliosis, and arthritis can leave you struggling with back pain—and, in turn, make it difficult to get a good night’s sleep. We asked experts for their best advice on dealing with back pain related to common health conditions. 

How to deal with age-related back pain

Older adults often deal with a variety of aches, including back pain. Here’s how to alleviate age-related back pain, as well as other common age-related issues like restless legs, sleep apnea, and insomnia.  

How to sleep better with sciatica

Sciatica is commonly caused by nerve root irritation. Up to 40% of people will experience sciatica in their lifetime. Here’s how to keep sciatica from ruining your sleep, with tips on choosing the right sleep position, using pillows strategically, and more.  

How to improve your sleep with scoliosis

Scoliosis is the medical term for a curved spine. While it can sometimes be asymptomatic, over time it can progress and consequently cause back pain. Here’s how to snooze more easily with scoliosis, including how to find the right sleep position and pillows that support your spine. 

How to sleep better with a herniated disc

A herniated disc is an injury that can occur in any part of the spine. While a herniated disc doesn’t always lead to pain, some people do experience back aches. Here’s how to rest comfortably with a herniated disc and prevent one from happening in the first place.  

How to ease arthritis discomfort at night

Arthritis is a chronic condition that can cause back pain. It happens when the cartilage between bones breaks downs and joints grind against each other and become inflamed. Here’s how to soothe arthritis at night, including finding the most comfortable sleep position and propping yourself up on pillows.   

How to manage fibromyalgia while you sleep

Fibromyalgia is a chronic condition that can cause long-term fatigue and muscle soreness in your back, neck, arms, and hips (to name a few areas of the body it can affect). Here’s how to ease fibromyalgia-related back pain for better sleep, from practicing good sleep hygiene to choosing a mattress that helps relieve pressure points.


person with back pain sleeping on mattress

I’m looking for a mattress that will relieve my back pain

The right mattress can make all the difference when it comes to back pain. No one mattress type is best for back pain, though. What’s most important is the features of the mattress (such as firmness level and comfort layers). Here’s what to look for when shopping for the best mattress for back pain. 

Choosing the best mattress for back pain

Finding the right mattress can help curb your back pain. Here’s what to look for in a mattress if you have back pain. Learn how to choose the ideal firmness level for your back, select a mattress that supports your body weight, and more.

4 ways innerspring mattresses help relieve back pain 

Innerspring mattresses are comprised of a responsive support core made of steel coils, often topped with additional comfort layers. Learn how innerspring mattresses work to prevent back pain and see if this mattress type is right for you. 

Our Best Innerspring Mattresses for Back Pain

Saatva Classic

Our flagship mattress is engineered with coil-on-coil construction for durability, a layer of memory foam for enhanced back support, and a cushiony Euro pillow top for extra comfort.

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4 ways memory foam mattresses help relieve back pain 

Memory foam mattresses feature layers of foam in varying thicknesses and densities. Memory foam softens to heat and pressure, allowing it to contour to your body. Find out how memory foam mattresses work to prevent back pain and see if this mattress type is right for you. 

Our Best Memory Foam Mattresses for Back Pain

Loom & Leaf

Premium memory foam, handcrafted in the U.S. with eco-friendly materials. Breathable organic cotton, cooling spinal gel, and layers of high-density support foam assure a cool, comfortable night's sleep.

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4 ways latex mattresses help relieve back pain 

Latex mattresses contain a support core of latex topped with an additional latex comfort layer. They typically come with zoned support, with firmer latex in the center third. See how latex mattresses work to prevent back pain and decide if this mattress type is right for you. 

Our Best Latex Mattresses for Back Pain

Zenhaven

100% natural latex responds to every curve for pressure-free support and responsive comfort. Natural latex is supple, resilient, and durable, for the ultimate in elevated sleep. (It's naturally hypoallergenic too.)

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4 ways adjustable firmness mattresses help relieve back pain 

Adjustable firmness mattresses contain individual air chambers that can be inflated or deflated to allow you to achieve a precise level of firmness. Find out how adjustable firmness mattresses work to prevent back pain and see if this mattress type is right for you.

Our Best Adjustable Firmness Mattress for Back Pain

Solaire

Featuring precise 50 firmness settings on each side of the bed for personal customization. Natural latex and gel-infused memory foam layers provide luxurious comfort and support.

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Why you have back pain after sleeping on a new mattress 

A new mattress can cause back pain temporarily. That’s because it takes time to break in, and it also takes time for your body to adjust to a new sleep surface. Learn more about why a new mattress might cause back pain and what you can do to make your mattress more comfortable.


person with back pain hugging pillow

I want sleep accessories that help with back pain

It’s not just a mattress that can help mitigate your back pain. Pillows and mattress toppers can increase your comfort too. Here’s how to choose the best pillows and mattress toppers for back pain.

The best pillows for back pain 

Beyond your mattress, the right pillows can go a long way toward easing your back pain. Here’s how to choose the best pillow for your back, including which materials to look for in a pillow and how to match your pillow to your sleep position.  

Our Best Pillow for Back Pain

Latex Pillow

A core of shredded natural latex, wrapped in a breathable organic cotton cover. Plush and responsive for the perfect head and neck support.

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The best mattress toppers for back pain 

Adding a mattress topper to your bed can help relieve pressure points. Here’s how to choose the best mattress topper for back pain and the top features to consider, including material, thickness, and firmness.   

Our Best Mattress Topper for Back Pain

saatva mattress topper

Latex Topper

This breathable, comfortable, and durable topper instantly adds a layer of responsive softness and unmatched pressure-point relief.

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best saatva mattresses for back pain

Find the best mattress for back pain at Saatva 

There are quite a few things you can do to alleviate back pain at night and prevent it from ruining your sleep. The right mattress can go a long way toward providing relief. 

Saatva offers a wide range of mattresses designed to properly support your spine so you don’t toss and turn with back pain throughout the night and wake up with aches in the morning. 

Our mattresses contain patented lumbar support technology, such as our Lumbar Zone® Active Zone Spinal Wire, to help keep your spine in healthy alignment. Plus, our mattresses hold a Seal of Approval from the Congress of Chiropractic State Associations. 

All of our mattresses come with a 365-night home trial and lifetime warranty so you can try one out in the comfort of your home before deciding if it’s right for you. 

Take our mattress quiz today to find your perfect match, and start experiencing pain-free sleep. 

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