How to Sleep With a Herniated Disc: 6 Tips for Better Rest and Pain Relief
Struggling to sleep with a herniated disc that’s causing pain? Get expert tips on how to reduce discomfort and sleep better.
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If a herniated disc in your back is contributing to your back pain, it can make it tough to sleep at night for some people. “Sleep plays a key role in how our body processes pain,” says Courtney Fitzpatrick, PT, DPT, a physical therapist with Hinge Health. “When we don’t get enough quality rest, our nervous system stays on high alert, which can make pain feel more intense.” This phenomenon is known as the pain-sleep cycle, and it affects a lot of people. Research suggests 50-80% of people with chronic pain have trouble sleeping.
Fortunately, there are ways to ease your back pain and improve sleep, Dr. Fitzpatrick says. Doing breathing exercises, adjusting your sleep position, and adopting good sleep hygiene can all help you get better sleep when dealing with back pain related to a herniated disc.
Read on to learn how to sleep with a herniated disc, plus what causes a herniated disc, according to our Hinge Health physical therapists.
Our Hinge Health Experts
Christynne Helfrich, PT, DPT
Courtney Fitzpatrick, PT, DPT
What Is a Herniated Disc?
A herniated disc happens when one of the discs located between the vertebrae in your spine changes shape and irritates nearby nerves. “Think of the disc like a stress ball — normally flexible and strong, helping your spine move smoothly. Sometimes, extra pressure causes part of it to press out onto a nerve, which can lead to discomfort, tingling, or numbness,” explains Dr. Fitzpatrick.
But herniated discs are fairly common, and don’t always cause pain. In fact, research shows that 30% of 20-year-olds and 84% of 80-year-olds show signs of a herniated disc on an MRI, without having any back pain symptoms.
What causes a herniated disc? There are a few different reasons:
Natural changes in your spine. As you age, the supportive tissues in your back naturally change over time. This can sometimes make usual movements feel different or lead to temporary discomfort. But remember, your body is strong and adaptable — a herniated disc often improves with simple, movement-based care.
Genetics. Herniated discs tend to run in families, though it’s not clear why this happens. If some members of your family have a herniated disc, you may be more likely to develop one, too.
Age and sex. You’re more likely to get a herniated disc between ages 20 and 50, but it can happen at any age. While both men and women can experience herniated discs, men are twice as likely to get one than women, according to research.
Why You May Feel Pain When Sleeping
Good quality sleep helps your body heal and recover, which is especially important when you’re coping with pain related to a herniated disc. But at the same time, back pain can make it harder to get good sleep.
“Our backs can be sensitive to prolonged positions, which is why you might feel more discomfort after sitting or standing for a long time,” explains Dr. Fitzpatrick. “The same goes for sleep — certain positions can create more tension, making you feel stiff or sore.”
To be clear, sleep doesn’t worsen herniated disc pain. You just may not notice back pain as much during the day when you’re moving your body and focused on other tasks. But at night, when your body and your mind are still, you may be more attuned to that pain.
Best Sleeping Positions for a Herniated Disc Pain
There’s no such thing as a perfect sleeping position for a herniated disc. But when you’re trying to figure out how to sleep with a herniated disc without discomfort, you may find that some positions work better for you than others.
“The best sleeping position is the one that’s most comfortable for you,” Dr. Fitzpatrick says. Generally, people with a painful herniated disc don’t find sleeping on their stomachs comfortable, Dr. Fitzpatrick says. This position tends to place more pressure on the irritated area. Instead, you may find relief with these sleeping positions:
On your back. “Consider placing a pillow or two underneath your knees to take pressure off of your back,” Dr. Fitzpatrick says. Choosing a supportive pillow that keeps your head in line with the rest of your spine can help you feel more comfortable. A good way to check is to see if your neck feels relaxed and not tilted too far up or down when you lie down. For back sleepers, a medium-thickness pillow that supports the natural curve of your neck often works well.
On your side. Sleeping on your side with a pillow between your knees can help ease low back discomfort by reducing tension in your hips and lower back, says Dr. Fitzpatrick. Try sleeping on the side that feels most comfortable for you.
In a reclining position on your back. If standing up straight aggravates your herniated disc, but bending forward gives you a little relief, sleeping in a reclined position may be a good option for you. “It takes some pressure off your spine,” says Dr. Fitzpatrick. Put a pillow underneath your head, and another under your knees for additional support.
Soothing Nighttime Back Stretches
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- Knee Rocking
- Lower Body Nerve Glides
- Diaphragmatic Breathing
All of these stretches can help ease tension in the muscles that surround the spine, enhance blood flow to the herniated disc, and promote mobility in your back. These calming movements can also help your body and mind prepare for sleep.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
How to Sleep With a Herniated Disc
A herniated disc can be uncomfortable, but it often improves on its own. Up to 90% of people notice significant relief within six to 12 weeks, especially with movement-based treatments and self-care.
In the meantime, here are some tips on how to get better sleep with a herniated disc.
Try physical therapy and targeted exercises. Targeted exercises can help you improve flexibility and mobility, and strengthen the back muscles that support your spine as well as your core muscles, which can take pressure off an irritated disc. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Stay active. Recent research suggests that engaging in exercise most days of the week can improve insomnia and sleep quality. Also, movement can support back pain from a herniated disc. Try low-impact exercises, such as swimming, cycling, and walking as long as they don’t increase your pain. Pay attention to when you work out and if it could be affecting your sleep. Some people have a hard time falling asleep if they exercise right before bed. Other people find that working out at night improves their sleep, as long as they don’t overdo it.
Prioritize sleep hygiene. Back pain or not, everyone can benefit from a consistent bedtime routine. Adopting good sleep hygiene habits, such as powering down screens at least one hour before bed, reading a relaxing book, and doing stretches and breathing exercises can all help create a restful environment for sleep.
Do calming breathing exercises. “Breathing exercises can help prepare your body for sleep,” says Dr. Fitzpatrick. She recommends starting with diaphragmatic breathing, lying on your back with your knees bent. Place one hand on your chest and the other on your stomach. Inhale slowly for five seconds, breathing through your nose and exhale through your mouth. Another option is to breathe in, and then exhale for twice the amount of time. This could look like inhaling in for two counts and then exhaling out for four counts, Dr. Fitzpatrick says.
Apply heat or ice before bedtime. Heat increases blood flow to the area, easing tension in surrounding muscles and promoting healing, says Dr. Fitzpatrick. Try placing a hot water bottle on your lower back. A warm shower may also provide some relief. Ice may also help alleviate pain by numbing the sore spot.
Consider getting a different mattress. Medium-firm mattresses tend to be a comfortable option for many people with back pain. In fact, a review in the Journal of Orthopaedics and Traumatology found that a medium-firm mattress improved back comfort, sleep quality, and spine alignment. But everyone’s back pain is unique, so it’s important to experiment with firmer and softer options to see if those work better for you. That said, if you think your current mattress is comfortable, stick with it.
PT Tip: Reach Out for Help
If you don’t find much relief from the above strategies, and you’re struggling to sleep, talk to your primary care provider. If they suspect something else may be interfering with your sleep, they can refer you to another healthcare provider, such as a sleep specialist or a behavioral health counselor.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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Alnawwar, M. A. (2023). The effect of physical activity on sleep quality and sleep disorder: A systematic review. Cureus, 15(8). doi: 10.7759/cureus.43595
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