When we think about what causes upper back pain, we often blame poor posture, heavy lifting, or too much screen time. But one often-overlooked factor is how you sleep.
Your sleep position plays a major role in spinal alignment and muscle recovery. Let’s break down how the way you sleep could be contributing to upper back pain—and what you can do to wake up feeling better.
The Connection Between Sleep Position and Upper Back Pain
The thoracic spine (your upper back) supports the rib cage and protects vital organs. But it’s also prone to stiffness and strain—especially if it’s misaligned for hours at night.
Poor sleep posture can:
- Stretch upper back muscles unnaturally
- Put pressure on spinal discs or joints
- Aggravate conditions like arthritis or scoliosis
If you’re waking up stiff, sore, or tight through the upper back and shoulders, your sleeping position might be the culprit.
Worst Sleep Positions for Upper Back Pain
1. Stomach Sleeping
Twisting your neck for hours strains muscles along the cervical and thoracic spine. Plus, it flattens your spine’s natural curves.
2. Side Sleeping Without Support
If your pillow doesn’t properly align your head and spine—or if your knees collapse inward—it can stress the upper back.
3. Back Sleeping With the Wrong Pillow
A thick or unsupportive pillow may push your head forward, throwing your spine out of balance.
Best Sleep Positions for Upper Back Support
1. Back Sleeping (Proper Pillow Support)
Ideal for alignment. Use a low to medium-firm pillow and consider a small pillow under your knees for lumbar support.
2. Side Sleeping (With Support)
Use a firm pillow that keeps your head aligned with your spine, and a pillow between your knees to reduce hip rotation.
3. Reclined Sleeping
If you have a reclining bed or sleep in a recliner, this can take pressure off the spine and help with certain chronic conditions.
Sleep Hygiene Tips for Upper Back Pain
- Invest in a supportive mattress (medium-firm is often best)
- Replace old pillows every 1–2 years
- Stretch before bed to loosen tight muscles
- Avoid screens before sleeping—poor sleep increases inflammation and sensitivity to pain
- Consider ergonomic sleep aids, like contour pillows or body pillows
Need Help with Persistent Back Pain?
If you’re dealing with upper back pain and suspect your sleep position may be making it worse, our team at Uheal Rehab Centre can help. We provide personalized rehab programs to treat the root cause—not just the symptoms.
Contact us today to schedule a consultation and start your journey toward pain-free sleep and better health.
