How to Sleep with Middle Back Pain

Sleeping with middle back pain is not that much easy as we say. When you feel any discomfort or pain, you can’t get sound sleep.

But pay attention to spine alignment, sleeping Position, and practicing yoga poses. Then you can overcome it quicker than you think. 

Here you can get the practical answer for How to Sleep with Middle Back Pain.

What is Middle Back Pain?

Middle Back Pain is a painful condition or discomfort at the center portion between cervical spine and lumbar spine, an area called Thoracic Spine.

The Spinal column is one of the strongest parts and provides us with remarkable flexibility and strength. It has 24 bones (vertebrae), one sitting on top of the other with discs in between and lots of strong ligaments and muscles around them for support.

In most cases, middle back pain occurs by poor posture, lack of physical activities resulting in stiffness of the spine, muscle strains, and sprains. 

How to Sleep with Middle Back Pain

It would be best to make lots of changes in your day-to-day life to overcome the problem and get a comfortable sleep. 

The sleeping position plays a vital role in getting sound sleep in that list. Here I recommend two Position that helps many people. Choose the best one based on your comfort level. But keep in mind Alignment is the key.

Yes, maintain your spine in a proper alignment in a straight line.

1. Best Sleeping Position for Middle Back Pain

#1 Sleeping Side with Pillow between your Knees

Some people claim that this Position is very comfortable to sleep for back support.

1. Lay on your back and roll towards the left or right side.
2. Keep your shoulder in touch with your mattress along with the rest of your one side.
3. Now, place a pillow in between your knees. If there is any space between your waist and the mattress, then place a small pillow or more support.
4. Don’t forget to turn the other side at some time interval.

Sleeping on a side with placing Pillow under your knees keeps your hips, pelvis, and back in a proper alignment.

#2 Sleep in a Fetal Position

Sleeping on our side curled in a fetal position is the best option for middle back issues.

1. Lay on your back and roll towards each left or right side.
2. Bend your knees towards your chest and curl towards your knees.
3. Don’t forget to turn the other side from time to time to prevent more stress over one side.

2. Maintain Proper Posture

Poor posture is the common cause of back pain. Poor posture is not only why your back started hurting, but it may be provoking cause now.

Generally, sitting and reclining for a long time is bad for you. So if you need to sit for long hours, you should take a frequent stand and move breaks. Try to maintain a correct posture when sitting at home, at work, or in the car.

Good posture can improve your body awareness and confidence that your back is a robust and resilient structure. It will alleviate muscle tension and reduce strain on other soft tissues and joints.

3. Stress and Back Pain

Studies show that back pain is more likely to occur in anxiety, depression, and undergoing severe life stressors.  Stress will make an anticipatory change such as increased heart rate, muscle tension, etc.

There are lots of ways we affect by stress. For example

• Arguments at home
• Traffic delays
• Money worries
• Teenage Kids 
• Back Pain
• Frustrating boss or work pressure

There must be a consequence, a reaction, a stress response in any stressful event. But avoid stress is not that much easy, like we say. But how to manage it is a big deal and end up with a practical result.

Follow any of the stress-busting techniques you like for a manageable recovery from middle back pain.

• Get Outdoors
• Manage your time
• Spend at least 20 minutes for Exercise
• Communicate with your friend and throw stress off from your mind
• Think and Feel the great moments
• Get Social involved as a volunteer for a local charity
• Deep, Slow abdominal breathing

4. Viparita Karani Yoga Pose Helps

Viparita Karani directly affects your middle back pain and sleep problems. Don’t think that I mention this yoga for all back pain types because it benefits a lot. You must try this yoga pose half an hour before supper and enjoy the benefits of today.

Click here for How to Do Viparita Karani and all its Benefits

5. Stretching Supports You

Stretching helps increasing flexibility, but most importantly, it will help you connect with your body, being more in tune with your muscles and raising body awareness, focusing on your breathing as you move.

When performing stretches, it is essential to relax, take deep breaths and move gently into the stretch. It would help if you were in control throughout the movement.

Mid Back Stretches

Stretch 1 – Knee Rolls

1. Bring your knees to 90 degrees, then roll them to one side, keeping your shoulders on the floor.
2. Maintain the stretch for a deep breath, then return to its original position.

Repeat 8 to 10 times, alternating sides.

Stretch 2 – Knee Rolls with Arms to Opposite Side

1. Roll your knees to one side while simultaneously rolling your head and neck to the opposite side.
2. Bring your arm across as you move.
3. Maintain the stretch for a deep breath, then return to its original position.

Repeat 8 to 10 times, alternating sides.

Reminders: Only move as far as is comfortable, not into the pain.

Stretch 3 – Sitting Rotations

1. Sitting up straight, rotate to one side, keeping your hips facing forwards.
2. Maintain the stretch for a deep breath, then return to its original position.

Repeat 8 to 10 times, alternating sides.

Reminders: Keep yourself tall by imagining you have a metal pole down your spine and rotate around this.

Stretch 4 – Standing Rotations with Gym Balls

1. Hold a gym ball or football, or have your arms out in front of you.
2. Rotate to one side with knees slightly bent.
3. Your movement should be slow, relaxed, and flowing.

Repeat 8 to 10 times, alternating sides.

Reminders: Only move as far as is comfortable, not into the pain.

6. Look at Mattress and Pillow

A mattress is essential when it comes to sleeping in a relaxed position. Choosing the best mattress gives half the relief for your back pain.

Many health professionals and orthopedic experts are saying go with a firm mattress. That is good for all types of back pain. But my advice is don’t make a mistake. Because it gives no comfort to you and your body started aching. As a result, it ends up in low quality of sleep.

Also, don’t choose a very soft or soft mattress. It won’t help with your back pain and proper spine alignment. I highly recommend you to buy a medium-firm mattress. That is the best choice for both low and middle back pain.

A Medium Firm pillow is the best to look for comfort. Try to choose an extra-wide Pillow to place your ear and shoulder for your comfort. Using Pillow gives your head and neck more support to keep your back in perfect alignment.

Conclusion:

There are various reasons for your middle back pain. Just look at where you have to alter to get the sound sleep.

Changing the way you sleep with the best sleep position and maintaining a good posture when you work or sit or stand works great. Always focus on good sound sleep every night and keep your life and surrounding healthy.