How to Sleep Better with Chronic Back or Neck Pain

Getting a good night’s sleep can be a challenge on its own—but if you suffer from chronic back or neck pain, it can feel nearly impossible. Discomfort, stiffness, and frequent waking can turn bedtime into a nightly struggle. The good news? With the right strategies, you can improve your sleep and manage your pain more effectively.

Why Pain Disrupts Sleep

Chronic pain affects your nervous system, making it harder for your body to relax and fall into deep, restorative sleep. Pain also causes tossing and turning, which can further aggravate sensitive areas like the lower back or neck. Over time, poor sleep can increase your perception of pain, creating a frustrating cycle.

Tips for Sleeping Better with Back or Neck Pain

1. Choose the Right Mattress and Pillow
Your sleep surface plays a major role in spinal alignment. A medium-firm mattress often provides the best support for people with chronic back or neck pain. Your pillow should support the natural curve of your neck—look for one that keeps your head aligned with your spine, especially if you sleep on your back or side.

2. Sleep in a Spine-Friendly Position
Sleeping on your back with a pillow under your knees can reduce stress on your lower back. If you’re a side sleeper, place a pillow between your knees to keep your hips aligned. Avoid sleeping on your stomach, as it can strain your neck and lower back.

3. Create a Relaxing Bedtime Routine
Wind down with gentle stretching, deep breathing, or a warm bath before bed. Reducing tension and calming your nervous system can ease pain and help you fall asleep faster.

4. Apply Heat or Cold Therapy
Using a heating pad or cold pack for 15–20 minutes before bed can relax muscles and reduce inflammation. Just be sure to avoid falling asleep with a heating pad on your skin.

5. Stay Consistent with Your Sleep Schedule
Going to bed and waking up at the same time each day can improve your sleep quality and help your body better manage pain over time.

6. Talk to a Specialist
If pain continues to disrupt your sleep, it may be time to consult a pain management or orthopedic specialist. At Garden State Pain and Orthopedics, we offer personalized treatment plans to target the source of your discomfort and help you sleep better.

You Deserve Restful Sleep

Don’t let pain steal your rest. With the right sleep habits and expert care, better sleep is within reach.

Visit GardenStatePain.com today to schedule a consultation and start your journey toward a pain-free night’s sleep.