Does Sleep Affect my Back Pain

Does Lack of Sleep Affect My Back Pain?

Not sleeping well? You’re not alone. Poor sleep and back pain often go hand in hand. The less you sleep, the more sensitive your back can feel. And if your back is sore, it can make it harder to get comfortable at night. It’s a cycle we see all the time in the clinic.

Why sleep matters for back pain

When you sleep, your body is repairing tissue, calming inflammation, and resetting your nervous system. If you don’t get enough quality sleep, your body becomes more sensitive to pain signals. That means the same activity that felt fine yesterday might feel sore today.

Poor sleep can:

• Make pain feel sharper the next day
  
  

• Slow down recovery from flare-ups
  
  

• Leave you tired, stiff, and less active
  
  

Back pain disturbing your sleep

It also works the other way around. Back pain can make it tough to fall asleep, or wake you through the night if you can’t get comfortable. Over time, broken sleep can lower your mood and make your body even more sensitive.

What about my mattress?

This is one of the most common questions we get: “Is my mattress causing my back pain?”
The short answer… usually not.

• Most of the time, it’s not the mattress but the quality of your sleep and your daily habits that matter most.
  
  

• A new mattress may feel good at first, but it won’t “fix” back pain if movement, stress, or lifestyle factors are the main drivers.
  
  

• If your mattress is really old (8–10 years+) or sagging, sure, look at replacing it — but don’t expect it to be the magic solution.
  

Tips for better sleep (and less back pain)

Here are a few simple changes that make a difference:

• Try side sleeping with a pillow between your knees, or on your back with a pillow under your knees.
  
  

• Stick to a routine: Go to bed and wake up at the same time each day.
  
  

• Wind down: Stretch, read, or breathe deeply before bed instead of scrolling on your phone.
  
  

• Keep your room cool and dark: Small changes in your environment can improve sleep.
  
  

• Stay active during the day: Regular movement helps both your back and your sleep quality.
  
  

When to check in

If your back pain is stopping you from sleeping most nights, or your symptoms are getting worse, it’s worth chatting to your physio. Often a few simple tweaks to your exercise or recovery routine can make all the difference.

Book a physio appointment

Takeaway:

Poor sleep can make back pain worse, and back pain can make sleep harder. Focus on good sleep habits and consistent movement, not just changing your mattress.

FAQs: Sleep & Back Pain

Does lack of sleep cause back pain?

Yes. Poor sleep makes your nervous system more sensitive, which can make existing back pain feel worse and slow recovery.

Can back pain stop me from sleeping?

Absolutely. Many people find pain makes it hard to get comfortable, leading to broken sleep and feeling stiff in the morning.

What is the best sleep position for back pain?

Side lying with a pillow between your knees or lying on your back with a pillow under your knees are usually most supportive.

Is my mattress causing my back pain?

Most of the time, no. Unless it’s very old or sagging, your mattress is unlikely to be the main cause of pain. Sleep quality, stress, and daily activity are usually bigger factors.

How many hours of sleep should I aim for if I have back pain?

7–9 hours of quality sleep is recommended. Consistency matters more than “catching up” on weekends.

When should I see a physio or doctor?

If your back pain is regularly disturbing your sleep, getting worse, or comes with red flag symptoms (numbness, loss of bladder/bowel control, weakness), seek professional advice.