Waking up with middle back pain can be a real pain in the neck (quite literally). Not only can it affect your quality of sleep but it can also interfere with your daily life.

Fortunately, there are several ways to ease the discomfort and wake up feeling refreshed and pain-free. Here’s the ultimate guide to reducing middle pain while sleeping:.

1. Choose the Right Mattress

Your mattress can either be your best friend or worst enemy, depending on its firmness and the support it provides.

A mattress that is too soft can cause your spine to curve unnaturally, while a mattress that is too firm can put too much pressure on your spine. Look for a mattress that is medium-firm for optimal support, or one that has been designed specifically for back pain.

2. Adjust Your Sleeping Position

How you sleep can also have an impact on the health of your spine. Sleeping on your stomach, for example, can cause your spine to arch unnaturally and put pressure on your mid-back.

Sleeping on your back or side can help keep your spine aligned and reduce pressure on your back muscles. If you’re a stomach sleeper, try to transition to sleeping on your back or side.

3. Invest in a Good Pillow

The right pillow can make all the difference when it comes to reducing middle back pain. Choose a pillow that provides adequate support for your neck and keeps your spine aligned while you sleep.

If you’re a side-sleeper, look for a pillow that is thicker to accommodate the space between your head and shoulder.

4. Stretch Before Bed

Stretching before bed can help loosen up tight muscles and relieve tension in your mid-back. Gentle stretches such as spinal twists, the cat-cow stretch, and the child’s pose can all be beneficial.

Just be sure to avoid any stretches that cause pain or discomfort.

5. Improve Your Posture

Poor posture can put unnecessary pressure on your mid-back muscles and cause them to become tense and painful. Be mindful of your posture throughout the day, and make adjustments as needed.

Sit with your feet flat on the ground, keep your shoulders relaxed, and try to avoid hunching over your computer or phone.

6. Consider a Massage

A massage can help relieve tension in your mid-back muscles and promote relaxation. Consider booking a massage with a licensed massage therapist, or investing in a massage chair or massage cushion for your home.

7. Use Heat Therapy

Applying heat to your mid-back can help promote blood flow and loosen up tight muscles. Consider using a heating pad or taking a warm bath before bed to help ease any pain or discomfort.

8. Take Breaks Throughout the Day

Sitting at a desk or standing for long periods of time can put pressure on your mid-back muscles. Take breaks throughout the day to stretch, walk around, or change positions. This can help reduce tension and prevent back pain from getting worse.

9. Stay Active

Regular exercise can help keep your mid-back muscles strong and flexible, reducing the risk of pain and discomfort. Incorporate exercises that target your back muscles, such as rows, pull-downs, and back extensions, into your workout routine.

10. See a Doctor

If your mid-back pain persists even after making lifestyle adjustments, it may be time to see a doctor. They may recommend physical therapy, medication, or other treatments to help relieve your pain and improve your quality of life.

Conclusion

Middle back pain can be a nuisance, especially when it disrupts your sleep and daily routine. Fortunately, there are several ways to reduce the discomfort and promote back health.

Choosing the right mattress, adjusting your sleeping position, investing in a good pillow, and taking breaks throughout the day can all be beneficial. See a doctor if the pain persists or worsens, and make time for regular exercise and self-care.