Lower back pain can start in the bedroom. But there are ways to make your bedroom better for your back.

If you wake up at night from lower back pain and (despite shifting to multiple sleep positions) are unable to achieve proper spinal alignment to soothe the pain—there is hope!

Pain relief is within sight—thanks to our science-backed sleep tips that will ease your lower back pain, while also helping you find the best sleeping positions and the ideal support for your back’s natural curve. 

It’s time you enjoyed that sought-after sleep quality!

1. Select the right mattress, i.e., a firm mattress for better sleep:

Sleeping positions are important, but first you need the extra support from a firm mattress. Some will need a medium-firm mattress and others will need a truly firm mattress. Plank Firm’s flippable mattresses offer both of these firmness levels—just flip for truly firm, and flip again for medium-firm. (Offered in both an all-foam and a hybrid design).

Note: The Plank Firm mattress is endorsed by the American Chiropractic Association (ACA), meaning it’s been tested and proven to help alleviate back and neck pain.

2. Find a back-friendly sleep position:

Stomach sleepers often complain about lower back pain, says a report from the Mayo Clinic. This is often because most mattresses fail to offer the necessary mid-section support for your lumbar spine. To prevent excessive hyperextension, consider upgrading to a firm mattress or simply place a small pillow under your hips at night for extra support.

Note: Upgrade your sleep quality by avoiding stimulants like coffee and tea in the afternoon.

3. Seek medical advice for those pesky medical conditions:

Great mattress support is important—but some people are completely unaware that they have an untreated illness (think sleep apnea) or an alignment concern (think a herniated disc) that is destroying their sleep.

Seek out a good chiropractor who can assess your health and wellness. (We particularly like our friends over at The Joint Chiropractic. With them, you can quickly and easily find a reputable chiropractor near you without any insurance hassle.) With proper spinal alignment and regular adjustments, you may find that your muscle imbalances simply disappear.

Note: A lot of people opt out of medical care because they worry about invasive procedures or a never ending list of medications. Luckily, chiropractors treat back problems with a few gentle cracks and pops. No surgery required!

4. Find the perfect pillow for perfect spinal alignment:

Shopping for pillows usually happens when you move to a new place—and in the chaos of moving, few people find the correct pillow. The height of your pillow is important! Here’s an easy breakdown based on sleep positions:

Side Sleepers: A high loft pillow (think 5 inches) is ideal for side sleepers. The pillow's high profile offers extra support and a neutral position for your head, neck, and shoulders.

Back Sleepers: A low loft pillow (think 4 inches) is ideal for back sleepers. The pillow's low profile offers proper alignment for your head, neck, and shoulders.

Stomach Sleepers: A low loft pillow (think 4 inches or a thin pillow) is ideal for stomach sleepers. The pillow's low profile offers the proper alignment for your head, neck, and shoulders.

Note: The most popular sleep position is side sleeping (or the fetal position) so remember that if you have the least common sleep position (i.e., you are a back sleeper), you may have to search a little harder for the ideal thin pillow.

5. Consider revamping your sleep hygiene:

A good night’s sleep is within reach—but there are a few final wellness tips to consider. Now that you’ve found the perfect mattress, the perfect pillow, and started going to regular chiropractor sessions—low back pain is in your rear view mirror.

But it’s time to consider noise and light for better sleep. Blackout blinds can work wonders to dispel disturbing lights and a sound machine will cancel out noises from both inside and outside of your house or apartment.

Note: Some enjoy wearing a sleep mask, which is definitely a quick and inexpensive fix for many sleep disorders!