Improving Sleep with Upper Back Pain: 7 Practical Tips for Relief

Author : Amelia Grant | Published On : 26 Mar 2024

If you've ever experienced upper back pain, you know it can disrupt your sleep and daily routine. While not as common as lower back pain, it can still be a significant challenge. The good news is there are practical steps you can take to enhance your sleep, whether you struggle with falling asleep or staying asleep.

1. Adjust your sleeping position

Your sleep position plays a crucial role in managing back pain. Surprisingly, lying on your back is the best position if you're dealing with upper back pain. Sleeping on your side or stomach can strain your spine, potentially leading to more issues. To maintain a neutral spine, consider placing a pillow under your legs while lying on your back. If you experience discomfort between your shoulder blades, try sleeping with a small cushion or a hand towel rolled between your shoulders. If the pain persists, you can ask a back pain doctor New York about other tips to improve your sleeping positions.

2. Evaluate your pillow and mattress

The type of pillow and mattress you use may contribute to upper back pain. People with neck pain often use overly thick pillows, which can disrupt a neutral sleeping position. To find the right pillow, have someone take side-on photos of you standing and lying down, paying attention to any differences. Back sleepers generally benefit from narrower pillows, while side sleepers need larger ones to support their necks without tilting their heads at awkward angles. Additionally, assess your mattress; if it's uneven or sagging, consider investing in a new one based on your sleep preferences.

3. Maintain proper posture

Consistent with the theme of a neutral spine, maintaining proper posture during your waking hours can significantly impact your upper back pain. Whether you're walking, driving, or sitting at a computer, pay attention to your posture. Simple adjustments, such as sitting with your shoulders back and spine straight, can contribute to a healthier upper back.

4. Hydrate mindfully throughout the day

Staying hydrated is essential for overall health, including the well-being of your muscles and joints. Proper hydration helps maintain the elasticity of soft tissues in your upper back, reducing the likelihood of stiffness and discomfort. However, be mindful of your fluid intake closer to bedtime. To avoid disruptions due to nighttime trips to the bathroom, consider limiting large quantities of liquids in the hours leading up to bedtime. Finding the right balance of hydration can positively impact your upper back health and contribute to more uninterrupted sleep.

5. Strengthen supporting muscles

Incorporating exercises that target the upper back muscles into your routine can help alleviate pain and improve sleep comfort. Basic exercises like push-ups or face pulls can strengthen the upper back. Just adding 10 minutes of these exercises to your daily regimen may make a noticeable difference in the long run. If you're not already engaging in at least 30 minutes of daily exercise, consider starting, as it can be beneficial for various conditions, including those causing neck pain.

6. Incorporate relaxation techniques before bed

Practicing relaxation techniques can contribute to better sleep quality, especially when dealing with upper back pain. Techniques such as deep breathing, progressive muscle relaxation, or gentle stretching before bedtime can help alleviate tension in your upper back and create a more conducive environment for restful sleep. Consider integrating these calming practices into your nightly routine to promote relaxation and reduce discomfort.

7. Optimize your sleep environment

Create an environment that supports restful sleep by optimizing your bedroom. Ensure that your mattress and pillows provide adequate support for your upper back. Keep the room dark, quiet, and cool to enhance the overall sleep experience. Additionally, invest in comfortable bedding and sleepwear. Making your bedroom a comfortable and inviting space can positively influence your sleep, making it easier to manage upper back pain during the night.