Use a knee pillow.
Many people blame their mattresses for back pain. Try changing how you sleep. Your back will be happier if you sleep on your side with your knees bent and a pillow between them. You might also try a small tube-like pillow under your neck to better align your spine. If you must sleep on your back, put a pillow under both knees. If you still have back pain when you wake up in the morning, you might consider a new mattress, but first check whether your back feels any better when you sleep in a hotel for several nights.
Pain can be a signal that you need to make bigger changes. Quit smoking: cigarette smokers are more likely to have back pain. Losing weight, especially around your belly or breasts, can help. So can getting more exercise. Lack of sleep increases your sensitivity to pain, so see what you can do to get enough shut eye.
March 27, 2020
Christopher Nystuen, MD, MBA