Better Sleep for Back Pain Sufferers

Back pain sufferers have trouble getting a good night’s sleep. And this is a problem that a Chiropractic centre in Singapore can provide relief for.  

Chronic back pain can be worse in the morning because the people affected aren’t getting restful sleep. As a result, they aren’t able to have a speedy recovery.  

Among all the primary causes of disability around the world, back pain ranks high. It is listed as one of the common reasons for people to miss work.  

Where does back pain come from? 

Back pain arises due to various reasons, whether it’s a sports injury, a bad fall, or lifting something heavy using improper posture. Some cases, however, are more difficult to pinpoint. 

Generally, back pais can be dull, sharp, or shooting pains. For some people, the pain goes away after doing some gentle stretching of the muscles, but for others, it only worsens.  

The complexity of back pains lies with the construction of the spinal column. It is made up of vertebrae, joints, discs, and ligaments. 

The causes of back pain also vary, some of the common reasons are the following: 

Muscle and ligament strain

This can be a repetitive-use injury that occurs over time. Or this can happen when there’s a sudden awkward movement that pulls the muscles and ligaments beyond their load-bearing capacity.  

Spinal arthritis or osteoarthritis

This develops within the joints of the spinal column. It causes the cartilage that separates the joints to wear down and weaken. It usually results in pain and the loss of range in motion.  

Spinal stenosis

It is another common cause of back pain. What happens is that the central canal where the spinal cord passes through begins to narrow. It is followed by pain that radiates down the legs and into both feet. 

Disc bulges and ruptures

These often lead to neck pain, too. As the name suggests, the discs that sit between each vertebra begin to deteriorate. As a result, the inner nucleus of the disc pushes through the outer layers and puts pressure on the nerve roots and the spinal cord itself. It can cause extreme pain to the person suffering from it.  


This usually happens as we age, and this disorder leads to neck pain. But this can be prevented with proper nutrition and exercise to prevent the bones from turning brittle and porous. 

Read more about Causes for Bad Sleep, here.

How can better sleep provide back pain relief?  

Having a good night’s rest allows a better and quicker recovery. That includes healing aches and pains in different parts of the body. Improving the ways you sleep can be of great help, and here are some ways to go about it:  

Put a pillow in between your legs

This method serves people who sleep on their sides. Putting a pillow underneath the knees while sleeping on your back eases the stress on the lower back. In the same manner, putting a pillow between both knees when you sleep on your side prevents excess torque and tension on both the knees and lower back.  

Invest in the right mattress

A good quality mattress may be a bit pricey, but it should last you about a decade. And if you’re sleeping on an old, worn-down bed, you are likely experiencing unnecessary back pain from it. 

The right mattress is firm or medium-firm to provide ample support to the back. If you can, avoid soft, fluffy ones that offer comfort at first, but could bring out problems in the long run.  

Pick the right pillow

The type of pillow you use depends on which sleeping position you prefer. Back sleepers are better off with thinner pillows to support the natural curve in the neck without raising the head too much.  

Side sleepers, meanwhile, may need extra pillow height to fill the void between the shoulder and neck. That added height ensures the neutral position of the neck while sleeping. 

Avoid sleeping on your stomach

Sleeping on your stomach only puts your spine out of its neutral alignment. When you sleep on your stomach, your head and neck are turned to one side for several hours at a time while the lower back may have an excentuated curve.  

Establish a consistent bedtime routine

A regular bedtime routine leads to a better night’s sleep. It gets the body used to such a regimen, and once it does, there’s a better chance of falling asleep sooner and be well-rested.  

A good start would be to take a warm bath before going to bed to help relax sore muscles. Limit your caffeine intake a few hours before sleeping. And if you can, avoid pre-bedtime meals and snacks.

Read more about Why We Get Low Back Pain, here.


Upper Cervical Chiropractic Care: The natural option for back pain relief 

Misalignment of the top two bones of the spine can be one source of back pain. When these vertebrae are out of alignment, they can put unnecessary pressure on the brainstem. This occurrence often results in pain and discomfort.  

Here at my clinic, Vitality Chiropractic Centres, I make use of gentle adjustment methods to re-align the vertebrae. My primary goal is to get to the root of the problem and provide relief to those in need.  

So if you’re in search of a Chiropractic centre in Singapore and wannt better sleep fro back pain, contact my clinic to schedule an appointment. You can also drop me a call at (+65) 8438 9550.

Since 2013, Upper Cervical Chiropractor, Dr. Shaan Rai helped patients achieve greater health, relocating to Singapore in 2016 and founding Vitality Chiropractic Centres. He has an impressive track record in providing relief and solutions for people who experience nerve system problems, such as headaches, migraines, dizziness, vertigo or neurological conditions.

Take your life back.

For a Complimentary, no-obligation call with the Doctor or to book a Consultation, call +65 8438 9550 or email to find out if we can help you at our Chiropractic Clinic in Singapore.

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