10 Ways to Sleep Better with Back Pain

March 16, 2017

Disclosure: This shop has been compensated by Collective Bias, Inc. All opinions are mine alone. #StopPainNow #CollectiveBias

I had always heard that “it all goes downhill after 30.”  Then, it happened.  I turned 30 and started to feel a stiffness in my back that I wasn’t used to before. Maybe becoming part of the 30 club (almost six years ago) did it.  Maybe it’s because I have spent most of my work life sitting at a desk. After leaving the working world in 2012, I once again found myself sitting in an office setting again.  This time, I was doing it in our home as a full-time blogger. 

I’m not the only one who suffers from back pain in this house.  My husband works outside on his feet most of the day.  His job can be pretty strenuous at times.  I’ve seen him pull out the heating pad on too many occasions.  Some nights, his back is so stiff that he’ll eat dinner and head straight to bed. He doesn’t seem to have a problem sleeping it off.  I, on the other hand, can’t seem to sleep when my back feels stiff and achy. 

My sleeping pattern isn’t the best to begin with.  When my back is really sore, it can be difficult to get comfortable at night.  While my husband is in a pleasant slumber, I’m tossing and turning next to him, beating up my pillows.  So I decided to make a few simple changes to help me sleep better at night.


I used to practice yoga on a daily basis. Then, life happened and I haven’t practiced as often. However, when my back is really bothering me, I’ll get down in some yoga poses and stretch.  I have even taught my husband a few poses for his back pain.  

So what are some of my favorite yoga poses for back pain?  Downward-Facing Dog, Cat Pose, and basically any pose that involves a twisting position.


I try not to eat right before going to bed.  What’s the connection to back pain?  Eating a big meal can cause your body discomfort.  Once you’re asleep, you’ll want to stay asleep.  So while you’re at it, avoid drinking a lot of water, consuming caffeine, or alcohol before bed, too.


One thing that always puts me in a restful state is reading before bed.  It relaxes my mind and before I know it, I’m scrambling to find my bookmark so I don’t fall asleep in my book!  If you’re going to read before bed, just make sure you’re not picking up a horror story!  A light mystery series (like the one I’m reading) might be a better choice!


There are a ton of breathing practices you can do before bed.  I take a long, deep breath in, then hold it for a second or two.  Then, I exhale and repeat a few more times until I feel calm.


I used to sleep on one pillow.  Then, I realized that two pillows gave me much more support.  That’s, of course, until our pillows started to flop and lose their shape.  Sleeping on two pillows once again felt like I was sleeping on one.  So I recently invested in new fluffy pillows.  


I always used to be a stomach sleeper.  Then, I got used to sleeping on my back.  But that causes me a lot of pain.  So I’ve been trying to sleep on my side.  A new sleeping position takes a little time to get used to, but you’ll thank yourself for it in the morning!


Last year, I got very into essential oils.  So I now have an arsenal of natural lavender products on my nightstand.  One of my favorite lavender items is a small bottle of lavender oil that I made to sniff and roll-on before bed.  

All you need is a roller bottle, 100% lavender essential oil, and a carrier oil, like almond oil.  Fill the bottle 3/4 of the way with your carrier oil.  Then, add the lavender oil.  Replace the top, give it a good shake, and sniff or roll it on before bed at night.


This is always a tough one for me, but I have noticed that 6-8 hours of sleep keeps me feeling refreshed, energized, and less cranky and sore in the morning.  Another thing I noticed is that if I linger in bed in the morning, I feel achier throughout the day.  So I make it a point that when I’m up, I’m up!


Getting a new mattress is definitely on my list of things to do this year.  Our mattress is pretty old and I’m sure a new one would make a world of difference!  In the meantime, I’ll keep flipping it every time we change the sheets!


I have started taking Curamin® Stop Pain Now as part of my daily sleep routine.  As someone who tries to avoid OTC medications, Curamin® is a safe, non-addictive, herbal formula. Curamin® stops my aching at its source so I can get a decent night’s sleep.  

I’ve ditched the OTC pain relievers and have definitely felt results after a few weeks of taking Curamin®.  Are you ready to stop pain now?  Curamin® is available at fine health food stores nationwide.  Check the store locator to find a retailer near you.  If you have trouble finding the product in-store, ask a store associate for help.  

The Vitamin Shoppe was really great in helping me find the Curamin® Extra Strength 60 count. We even had a small discussion about what I was taking it for and how this was my first experience trying Curamin®.  I’m saying good-bye to my back pain and hello to Curamin®!


How do you conquer chronic pain?


  • Reply Doria March 16, 2017 at 4:18 PM

    Oh gosh yes! Hitting 30 (a few years ago for me) was such a change, I guess I should have taken my 20s for granted a bit less 😉 I also suffer from back pain due to early onset arthritis and these are some great tips! I’ve tried a lot of different things, but I have to say working out regularly and doing yoga definitely help me with my mobility and pain a bit.

    • Reply Jessica March 17, 2017 at 8:15 AM

      Thank you! Isn’t it crazy how 30 hits you? I definitely wish I took better care of myself during my 20s. I’m glad that some of these tips have helped you already. Yoga has definitely been extremely helpful to me and my husband. It helps stretch out the pain!

  • Reply loveforlacquer March 16, 2017 at 7:00 PM

    I definitely suffer from back pain – I’ll have to grab some of this!

    • Reply Jessica March 17, 2017 at 8:10 AM

      It’s been helpful. I hope it helps you, too!

  • Reply Melanie March 16, 2017 at 9:21 PM

    I found that cutting back on sugar after lunch helped me to sleep better. #client

    • Reply Jessica March 17, 2017 at 8:16 AM

      That’s a great tip! I haven’t thought about that, but I’ll have to be more mindful of my sugar intake after lunch. Thanks for sharing!

  • Reply Brooke @ Blushing Noir March 17, 2017 at 12:54 PM

    I actually miss doing yoga. Well… back when I was flexible lol I know if I did yoga more I’d get back to that place… but it was actually FUN and relaxing when I could do it easily. Now I just sweat and cry lmao

    • Reply Jessica March 18, 2017 at 10:17 AM

      I miss yoga, too. I’ve definitely slipped out of my daily yoga routine and used to be pretty good at it. I loved it! Now, I’m back to beginner level. Gotta get back at it!

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