With most of the focus being on getting enough sleep every night, far too little attention is paid to how one sleeps. Indeed, given that humans spend roughly one-third of their 24-hour day in bed, it would be a good idea to learn how to sleep properly, especially if one is experiencing back pain due to poor sleep habits.
Back Pain from Sleeping: A Look at the Numbers
According to Henry Ford Health, many of America’s health problems can be traced back to very simple, yet wholly under-discussed subjects that, if addressed, would greatly improve American health. Subjects such as diet, exercise, good hygiene, and adequate sleep come to mind.
According to the data, approximately eight out of ten adults experience back pain at some point in their lives due to their sleep technique, pattern, position, or mattress quality. Quoting one of the lead researchers in the project, “Many people wake up with a stiff, achy back and think they have to live with it, but you don’t,” says Dr. Holland. “Sleep is a time for self-care. You should rest and wake up your best.”[1]
Doctor-Approved Techniques for Better Sleep
If you experience back pain when you wake up in the morning, there are solutions. Here are a few techniques to try:
- Back sleeping. According to surveys, sleeping on one’s back is not the most popular form of sleeping by far, but studies show it is likely the best position for improving one’s back pain. Again quoting an expert: “Many people don’t like back sleeping because they aren’t using pillows to their advantage,” says Dr. Holland. “A pillow under your knees can make this position comfortable and easy on your spine.”
- Use a flatter, contoured pillow. If one can sleep on their back comfortably, they should use a flatter, more contoured pillow. The expert quoted above also weighed in on this point. “A big fluffy pillow forces your neck forward, and a flat one lacks support for your neck,” she says. “The right back-sleeping pillow will cradle your head while your neck stays in alignment with your back.”
- Side sleeping. While not as universally effective at reducing back pain as sleeping on one’s back, experts say that side sleeping can be helpful when done correctly. “Don’t just plop into bed at the end of the day and lie on your side,” says Dr. Holland. “You need support and a few well-placed pillows to get your body in the correct alignment.” According to the data, side sleeping is only helpful for people with back pain if they get the right pillow for their head and neck, if they support their knees and hips with a pillow, and if they apply lumbar support in the form of a lumbar pillow or a rolled-up towel placed under the lumbar area.
- Stomach sleeping. As a general rule, people who experience back pain after sleeping should avoid sleeping on their stomachs. “Sleeping on your stomach twists your neck to one side and arches your back, which can lead to misalignment and pain,” says Dr. Holland. “It can also put strain on your shoulders, elbows, wrists, hips, and knees if they’re pinned beneath you. This position can restrict natural breathing by compressing your rib cage and limiting your chest’s ability to expand.”
- Mattress choice. The mattress one sleeps on can significantly impact whether or not one experiences back pain. Yet, as options for mattresses have soared in recent years, it can be very confusing and feel impossible to know which one to choose to get a better night’s rest with zero back pain. According to the research, a medium to medium-firm mattress is typically the best option for people who struggle with sleep-related back pain. Such a firmness is enough to provide support, but not so much to be uncomfortable.
- Temperature Choice. While the temperature of the room one is sleeping in will not necessarily affect one’s back, it will affect their comfort level. If one is sleeping in a room where the temperature is making them uncomfortable, they are likely to toss and turn quite a bit in their sleep, which can be harmful to their back. With that in mind, research suggests the ideal temperature for a healthy, undisturbed sleep is between 60 and 67 degrees Fahrenheit.
- Nightly routines. It is also recommended that people who typically suffer from sleep-related back pain engage in nightly activities that can significantly help reduce back pain. Stretching before bed, practicing yoga, meditation, or listening to soft music can help release tension in the back. And just as there are nightly routines people should do before bed, there are also things they shouldn’t do before going to sleep, like consuming caffeine, sugar, or spending too much time on digital devices.
Chiropractic Care for Back Pain
When one has tried everything, from different sleeping positions, pillows, and mattresses, and they’re still waking up every morning with a sore, painful back, it’s time to see a chiropractor. Why see a chiropractor for back pain? If one has already tried the above home remedies and they haven’t worked, it is suggestive of a spinal misalignment (known medically as a ‘subluxation’), which will require a chiropractor to treat via chiropractic manipulations to the spine and limbs.
For those seeking comfortable, holistic back pain relief in Nashville or Franklin, Cool Springs Chiropractic is the premier chiropractic care provider for back pain in Middle Tennessee. This top chiropractic clinic in Nashville specializes in diagnosing each patient’s core causes of their back pain, determining a solution, and then implementing the proper remedy through chiropractic treatment services, massages, adjustments, lifestyle recommendations, and sleep advice.
Last but not least, a good chiropractor can listen and effectively diagnose the cause of a patient’s back pain. The actual, in-person visits where patients receive chiropractic adjustments do a world of good in reducing pain, but just as valuable are the critical pieces of advice one’s chiropractor can give them regarding lifestyle and sleep habit changes they need to make to be pain-free.
Treating Sleep-Related Back Pain at Cool Springs Chiropractic
Establishing a doctor-patient relationship built on trust and delivering effective chiropractic care in Tennessee is the cornerstone of Cool Springs Chiropractic. Only by utilizing a care-focused approach can the team and their patients develop a proper care plan and identify the chiropractic treatments necessary to reduce and ideally eliminate back pain.
Our top chiropractors in Franklin consistently deliver exemplary service and are recognized for their expertise, particularly in caring for patients with back pain. Quoting Franklin’s award-winning chiropractor, Dr. Hinz:
- “At Cool Springs Chiropractic, our expert team provides tailored chiropractic care to address our patients’ unique health needs, including the treatment of back pain. No matter what the severity of the condition is, whether home remedies have been tried yet, or whether the patient has already been seen by a different chiropractor, we’re here to effectively diagnose the problem and to do everything we can to help back pain patients experience relief. The result? Our patients leave our office feeling pain-free, healthier, happier, and more mobile.”
Schedule an appointment by calling (615) 503-9900 or using our online system to access our limited-time $49 New Patient Special. Our office is located at 3252 Aspen Grove Drive, Suite 13, in Franklin, Tennessee. For information or to ask a question, email us at info@coolspringschiropractic.com.
Sources:
[1] HFH. “The Best Sleeping Positions To Avoid Back Pain.” Henry Ford Health, 2025. henryford.com
