How to Sleep Better with a Bad Back

If you're struggling with back pain, you're not alone. Research shows that between 60–80% of people will experience lower back pain at some point in their lives, and for many, it significantly disrupts sleep.

To help break that cycle, our Head of Sleep Science, Hannah Shore, shares her expert, science-backed guidance. With years of experience in sleep research and biomechanics, Hannah has developed this practical guide to support more comfortable, restorative sleep - even with a bad back.

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How back pain disrupts your sleep

There’s a scientific reason why back pain feels so relentless at night. Pain and sleep are closely connected in a two-way relationship: discomfort can make it harder to fall asleep, and disrupted sleep can actually increase how intensely you feel pain when you’re awake. 

When you’re in pain, your body remains on high alert, even when you’re trying to rest. This state of stress can prevent you from reaching the deeper stages of sleep where your body normally heals and recovers. Over time, that lack of deep, restorative sleep can make your body even more sensitive to pain signals.

So, while pain keeps you awake, poor sleep also amplifies your pain. It can be a frustrating, self-perpetuating loop.

Beyond the physical discomfort, this ongoing cycle can also affect your:

• Mood
• Mental wellbeing
• Energy levels

All of which can make your day-to-day life feel harder to manage.

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Signs that back pain is affecting your sleep

Not sure if your back pain is interfering with your rest? Here are some common signs that your sleep quality may be affected:

• Lying awake in discomfort - you may find it difficult to settle into a position that feels comfortable enough to fall asleep.
• Frequent tossing and turning - constant movement during the night may be a sign your body is trying to alleviate pressure or pain.
• Waking with stiffness or aching - If you feel worse in the morning than when you went to bed, your sleeping posture or sleep surface could be aggravating your back.

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Consider your sleep setup

Since we spend around a third of our lives asleep, your mattress, pillow, and sleeping position play a crucial role in how well your spine is supported while you rest.

Check your mattress

Your mattress is your body’s nighttime foundation. Over time, even the best mattresses lose their ability to support your spine properly.

Ask yourself:

• Has it been more than 8 years since you replaced it?
• Are there any visible sagging, dips, or lumps?
• Do you wake up feeling stiff or sore?

If the answer to any of these is ‘yes’, it may be time to reconsider what you’re sleeping on. A worn-out mattress can pull your spine out of alignment, especially during deep sleep when your muscles are meant to relax.

Check your pillow

Pillows aren’t just for your comfort, they play a big part in supporting your neck and upper spine, which in turn affects your lower back. A pillow that’s too flat or too thick can throw your whole spinal alignment off, which can contribute to back discomfort.

Check for signs that your pillow may be part of the problem:

• It’s older than 2–3 years
• It’s lost its shape or firmness
• You often wake with neck or shoulder stiffness

Review your sleeping position

Your posture during sleep is just as important as your posture during the day. Certain positions naturally support your spine better than others.

Here’s what to know:

• Front sleeping is generally the worst position for back pain. It flattens your spine’s natural curve and puts excess strain on your neck.
• Back sleeping can be a great choice, especially with a pillow under your knees to reduce lower back pressure.
• Side sleeping is also beneficial, particularly if you use a pillow between your knees to keep your hips and spine aligned.

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By understanding how your mattress, pillow, and sleeping position influence your spinal health, you're already taking the first step toward better, more restorative sleep.

If you’re still unsure where to begin, don’t worry - we’ve got you covered. From in-depth pillow advice to mattress comparisons and sleeping position tips, our expert guides are here to support you every step of the way.

Improving your sleep setup can be a great step toward easing back pain. However, if you’ve made these changes and still wake up in discomfort, it might be time to speak with a healthcare professional to rule out any underlying causes.