In the United States alone, 31 million people experience chronic back pain. If you’re a part of this statistic, you know that any period of prolonged stillness—such as sleeping—will limit circulation and exacerbate your discomfort. However, there are ways to combat the pain. If you’re waking up feeling worse than when you climbed into bed, used the following tips to lessen chronic back pain while sleeping.

3 Tips for Alleviating Back Pain While You Sleep

1. Get a Proper Pillow

If you sleep on your back, you’ll need your pillow to be supportive and not too thick; otherwise, it will force your neck too far forward—out of alignment with your spine. If you have lower back pain, try placing a pillow behind your knees. Sleeping on your side is an excellent way to support the curvature of the spine, but you’ll need a firm pillow to adequately hold up your head, as well as a pillow between your knees to align your hips and lower back.

2. Try to Change Positions

If you sleep on your stomach, try to train your body to fall asleep on your side or back instead. Laying on your front forces the spine out of its natural alignment and requires you to keep your head sharply rotated throughout the night, leading to neck pain in the morning. No matter what position you favor, try to alter it throughout the night to improve circulation, especially if you routinely wake up to go to the restroom.

3. Purchase a New Mattress

It’s no wonder that a mattress deteriorates after you lay on its soft surface for hours at a time, night after night. To prevent depressions or broken springs in your mattress, purchase a new one every eight to 10 years. In addition to offering more support, a new mattress will be cleaner and free of dust mites, allowing you to sleep more soundly and wake up feeling refreshed.

If you’re still experiencing chronic back pain, you may need help from a professional. Luckily, iSpine Pain Physicians, with locations in Maple Grove, Coon Rapids, Chaska, Shakopee, Sartell and Delano, MN, can help. They serve patients with neck, hip and back pain from six convenient locations. Whether you’re looking for a diagnosis or instant pain relief from back injections, you can count on their team to meet your expectations. For more information on their specialists, visit their website or call (763) 201-8191.