General | May 18, 2023

How Good Quality Sleep Can Help With Low Back Pain

Avram Baldoria-PHYSIOTHERAPIST-Bachelor of Science in Physical Therapy

In this blog, we will explore the relationship between good quality sleep and low back pain. Have you ever woken up feeling groggy, achy, and with a sore lower back? You’re not alone. Low back pain is a common complaint among adults, and it can significantly impact your quality of life. However, did you know that getting good quality sleep can actually help alleviate low back pain? Let’s dive into the science behind this relationship. 

When we sleep, our bodies undergo several important processes, including tissue repair and growth, hormone regulation, and memory consolidation. These processes require adequate rest and recovery time, which is why getting quality sleep is so important. In addition, during sleep, our bodies release natural painkillers called endorphins. These endorphins can help to reduce the perception of pain, including low back pain. 

In a recent study, researchers found that poor sleep quality was associated with an increased risk of low back pain. The study participants who reported poor sleep quality were more likely to experience low back pain than those who reported good sleep quality. In addition, poor sleep quality was also associated with increased pain severity and disability. 

Now that we understand the importance of good quality sleep for low back pain, let’s talk about some tips to help you get comfortable in bed. 

  1. Invest in a supportive mattress and pillow: A supportive mattress and pillow are essential for maintaining proper spinal alignment and reducing pressure on your lower back. 
  1. Try different sleeping positions: Experiment with different sleeping positions to find what works best for you. Sleeping on your back with a pillow under your knees or on your side with a pillow between your legs can help reduce pressure on your lower back. 
  1. Use heat therapy: Applying heat to your lower back before bed can help relax your muscles and reduce pain. You can use a heating pad, hot water bottle, or take a warm bath. 
  1. Stretch before bed: Gentle stretching before bed can help to relax your muscles and reduce tension in your lower back. 
  1. Practice good sleep hygiene: Establishing a regular sleep schedule, limiting caffeine and alcohol intake, and avoiding screens before bed can help improve the quality of your sleep. 

Good quality sleep is essential for reducing low back pain and improving your overall quality of life. By investing in a supportive mattress and pillow, experimenting with different sleeping positions, using heat therapy, stretching before bed, and practicing good sleep hygiene, you can help alleviate low back pain and wake up feeling refreshed and rejuvenated. 


  1. Alsaadi SM, McAuley JH, Hush JM, Maher CG. Prevalence of sleep disturbance in patients with low back pain. Eur Spine J. 2011;20(5):737-743. 
  2. Finan PH, Goodin BR, Smith MT. The association of sleep and pain: An update and a path forward. J Pain. 2013;14(12):1539-1552. 
  3. Hwang R, Schmitz J, Abdullah SN, Scherer EA, Boudreau SA, Wong AYL. Associations of sleep quality with pain-related factors in patients with chronic low back pain: An exploratory analysis. Sleep Health. 2020;6(6):768-773. 
  4. Qaseem A, Wilt TJ, McLean RM, et al. Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2017;166(7):514-530.