Solution To Back Pain Caused By Bad Sleeping Habits?

Last Updated on September 30th, 2020

Is your Body Sleep deprived? Are you facing gastric issue? Are you having neck or back pain? Why did I ask these questions to you? To let you know that the reason can be your bad sleeping habits. Our parents and grandparents used to tell us these small-small things related to sleeping habits but we usually tend to ignore these very important things. Our parents might not be aware of the exact reason why you should follow these but they knew that it is good since it was followed by their parents also.

We will tell you the 3 most important things that you should always follow with respect to your sleeping habits and hence you can keep your body fit and healthy without any extra efforts.

We will not only tell you the importance of avoiding these 3 bad sleeping habits but we will also tell you why you should follow these rules and how you can follow them so that you do not get a chance to give excuse to yourself, next time when you are doing the same mistake again.

Are you aware of these 3 bad sleeping habits?

  • Sleeping on your stomach
  • Immediately sleeping after a meal
  • Sleeping for long hours and at undefined time

Yes these 3 most common bad sleeping habits actually make you unhealthy and lead to many other health issues discussed below.

Let’s take it one by one. In this post we will tell you the most important bad sleeping habits or mistake that many people make and they tend to make it again and again even after multiple reminders.

  • Sleeping on your Stomach.

I used to sleep like that 5 years back but now I am happy that I have changed my habit and moved to a better and healthier person.

I was having pain in my neck when I discovered that it was due to this reason. The fact is that Sleeping on your stomach can lead to poor sleep and to discomfort throughout your day.

Note :- Sleeping on your stomach can reduce snoring and diminish sleep apnoea, but at the same time it is really affecting your neck and back.

bad sleeping habits you should avoid
bad sleeping habits you should avoid

If you are sleeping on your stomach, you will start experiencing pain in your neck, joints and back depending on how much sleep you get. More pain indicates that you are not having a sound sleep and you wake up in between night and feel restless in the morning hours. This eventually leads to sleep depreciation and hence reduces your overall efficiency as well. The human body requires at least 5 to 6 hours of sound sleep to function properly for the next 18 hours.

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If you are pregnant than you should take extra care and try not to sleep on your stomach. Avoid it since it can be really bad for the unborn child.

How this Neck Pain and Back Pain Happens?

When you are sleeping on your stomach, the middle of your body is the place where most of your weight is which in-turn puts a strain on your back and spine. It is necessary to maintain a neutral spine position when you are sleeping. Nerves become compressed in this area when the head tilts back, which can lead to pain or numbness. The Stress on your spine increases stress on the rest of the structure. Spine needs to be in the correct posture and under no stress and tension because it happens to be the pipeline for your nerves and thus can cause pain in many parts of your body. Sleeping in such a posture for long hours increases the effect by many folds and thus your neck starts paining when it tends to come in the same posture again.

You can also experience tingling and numbness, as if parts of you have “fallen asleep” (while the rest of you is uncomfortable and wide awake).

Another important reason why your neck pains when you sleep on your back is the fact that you need to turn your head to the sideways when you sleep on your stomach since you cannot breathe keeping your mouth on the pillow directly. That puts your head and spine out of alignment, twisting your neck.

These issues won’t come up soon, but after a period of time if you keep doing the same mistake( having the same bad sleeping habits), you will start experiencing these problems.

hours you should sleep daily
hours you should sleep daily

How to get Better Sleep

If you are feeling that you have no alternative to change your sleeping posture or bad sleeping habits since you have become used to this then we have a solution for you. We understand that sleeping in a particular posture becomes a habit and after some time we just can’t get sleep any other way.

Here are some tips that might help you avoid any major issues.

# Use a thin pillow or in fact avoid pillow. This way you can reduce the angle while sleeping on your stomach and hence reduce the stress and pain. The less angled your head and neck is, the lesser the strain will be there.

# Try keeping pillow under the pelvis.

This will help keep your back in a more neutral position and take pressure off your spine.

# Practice simple stretching exercise in the mornings. There are many good exercises that you can do to avoid any major back pain issue and start a healthy day. A few minutes of stretching will help get your body back in alignment and gently strengthen supporting muscles. But try to start with simple warm up before you actually pull your body into deep efforts. Also do not start doing stretching as soon as you wake up. Take some time, get freshen up and then start with these and be gentle!

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health effects of sleeping long hours
health effects of sleeping long hours

Here are few stretching exercise that you can practice each day and avoid back pain. If you do it right out of bed, make sure you stretch more gently.


The following stretches that can help your spine recover from that added stress in the morning — and prevent painful back injuries throughout the day.


Erector Spinae (Low Back)

stretching exercise for back pain
stretching exercise for back pain

Bring both knees to the chest by first raising one and then holding the knee with both hands. Then raise the other knee. Grasping both knees, pull them down to the chest. Relax.


Pelvic Tilt

stretching to avoid back pain
stretching to avoid back pain

Lie on your back with your knees bent. In this relaxed position, the lower of your back will not be touching the bed. Tighten your abdominal muscles so that the lower of your back presses fall against the bed. Hold for 5 seconds, then relax. Repeat 3 times and gradually build to 10 repetitions.


Gluteus Maximus (Buttocks)

best exercise for back pain
best exercise for back pain

Lying on your back with both knees bent, cross the left leg over the right. Using both hands, pull your right knee toward your chest. You should feel a stretch in the buttocks on your left side. Repeat on the opposite side.



best morning stretching exercise
best morning stretching exercise

Lie on your back with both legs straight. Bring one knee up to your chest, pressing the small of your back into the floor (pelvic tilt). Hold for five seconds and repeats five times. Repeat on opposite leg.


Piriformis Stretch

how to get rid of back pain
how to get rid of back pain

The piriformis muscle runs through the buttock and can contribute to back and leg pain. To stretch this muscle, lie on your back and cross one leg over the other; gently pull the knee toward your chest until you feel a stretch in the buttock. Hold for 30 seconds. Relax. Repeat 3 times.


Seated Spinal Twist

seated spinal twist streching
seated spinal twist streching

Sitting on a chair or edge of bed with legs together, lengthen spine rotate from the waist, placing one hand behind you and the other hand on your outer thigh for support.

For a deeper stretch for the neck, turn your gaze to look over your shoulder as well.

Hold 2-3 deep breaths.  Repeat other side.


Side Stretch

side streching exercise fitness tip
side streching exercise fitness tip

Standing with right hand on bed or wall, cross left leg in front of right leg, feet pointing forward.

Shift into the left hip and reach left arm up and over head, creating a long line from the left ankle to the left fingertips.  

Hold and take 2-3 deep inhales and exhales.  Repeat on right.


Chest Opener

chest opener streching exercise
chest opener streching exercise
  1. Clasp your hands behind your back, your shoulders relaxed, your posture tall and ears stacked over shoulders, stacked over hips, knees and ankles.
  2. Lean back slightly and pull your hands down behind you to help open up your chest. You should feel a stretch in your chest and shoulders.
  3. Look up as you feel comfortable and breathe deeply through your nose for the full 30 seconds.
  4. Release your hands and return to standing.
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Chest Release

chest release streching exercise
chest release streching exercise

Holding a wall, door frame or window ledge with left arm, step forward with left leg and turn entire body to the right especially at the hips.  

Hold stretch for 4-6 deep breaths increasing stretch with the pivot at the hips.  Repeat on the other side.

Upper Back Release

upper back release stretching
upper back release stretching

Standing with feet hip-distance apart, clasp hands and round upper back keeping arms straight and active.

Think about the shoulder blades spreading wide across your back.

Hold stretch for 2-3 deep breaths.


Standing Forward Bend

forward bend stretch yoga
forward bend stretch yoga

How to do :- Standing with feet hip-distance apart and knees slightly bent, hinge forward at the hips.  Allow your upper body to hang over your legs and clasp elbows.  

(Note: Do not “hang” from elbows if you have any lower back issues. Instead, place hands on floor or legs for support.)

Hold for 2-3 deep breaths while you gently shake your head no and even more gently nod your head yes. To come up, pull in abs and gently round up one vertebra at a time.



We would recommend you to do these stretching exercises every morning so that you can avoid back and neck problems and stay healthy as always.

Start your day with these exercises and stay energetic throughout the day.

Now it is your turn to tell us how did you got benefited from the above exercise and what other exercise can be practiced to stay healthy. Share it with your friends and family to let them know the health and fitness mantra.

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