Tossing and Turning While Sleeping Due to Back Pain? Turn Your Pain into Power

Tossing and Turning While Sleeping Due to Back Pain? Turn Your Pain into Power

Don’t we all love the night slumbers that help us recharge and refresh for the next day? No one can deny the power of a good night’s sleep. It makes us happy and excited for what’s to come rather than the dullness and tiredness we feel after a bad night.

Tossing and turning during sleep can prevent you from having a well-rested night. Unfortunately, lumbar pain is common, and research states that more than 84% of adults suffer from it at least once.[1] This pain can cause you to keep moving on the bed, unable to rest. 

So, if you’re wondering why do I roll around in my sleep so much? Then keep reading to know the answer. 

In this blog, we will have a detailed look on:

  • Can Tossing and Turning Cause Back Pain?
  • How to Reduce Tossing and Turning While Sleeping?
    • Change Your Position
    • Practice Stress Relief
    • Have a Fix Sleep Schedule
    • Use SUPMOGO RecoveryFlex System Belt
    • Restless Leg Syndrome
    • Do Light Exercises
    • Get a Suitable Mattress
    • Try Temperature Therapy
  • When to See a Doctor?

Can Tossing and Turning Cause Back Pain? 

Are you constantly tossing and turning on the bed, unable to find the perfect position to doze off? Well, it can be the reason for all the back issues you’ve been having lately. 

Even though tossing and turning by itself can’t cause back pain. However, the reason behind it, such as restlessness, like the inability to find a comfortable position, a hard mattress, or an uneven pillow, can cause back issues in the long run.

The constant movements and uneven surfaces might cause your vertebrae to bend out of shape and change their alignment. As a result, there's an undue strain on one part of the body, i.e., the back, which can become stiff and start hurting.

Sleeping in a twisted position can also compress the joints. But luckily, back issues will not hamper your life, as dealing with these problems is not that hard.

Head on to the next section to learn the cure for all those nighttime aches' that disturb your sleep.

How to Reduce Tossing and Turning While Sleeping

Tossing and turning while sleeping can prove detrimental if it gets out of hand. Not getting enough sleep is the root cause behind many issues an individual might face. So, if you’re one of those that suffer from such problems, fret not. There’s always light at the end of the tunnel. 

Wondering how to reduce tossing and turning while sleeping? We can help you! 

Follow the tips mentioned below to get tips on sleeping better. 

▪️ Change Your Position

    According to a study, how you sleep and your laying positions impact back pain and its intensity.[2] For example, if you have the habit of sleeping in overly stiff or uncomfortable positions, it can increase back pain as your body weight will be directed to one area.

    Therefore, people with back aches should change their positions to ones that are comfortable and don’t strain the back. Like, you can lay on your side and keep a pillow between your knees to support the spine.

    You can also invest in suitable pillows to keep your neck relaxed throughout the night.

    ▪️ Practice Stress Relief

    Would you be surprised if we told you that stress and anxiety could cause back pain in many people? Yup, that’s right. People who have stress are at risk of developing back pain. Additionally, depression is also a cause of lumbar pain in many individuals.

    It is because our breathing rhythm and pattern change when we are stressed. It causes a direct effect on the back, making it tense up and stiff. Additionally, the stiffening and hunching of the shoulders also cause spine pain. 

    So, if you’ve been tossing and turning while sleeping, stress could be a major factor. To counter the issue, you can try breathing exercises, join a yoga group or do meditation to relax and calm your nerves. 

    ▪️ Have a Fixed Sleep Schedule

    Even though tossing and turning when sleeping is normal for many people, anything that disrupts the sleep cycle should be taken seriously. The issue can sometimes stem from not following your sleep schedule.

    The human body runs on a clock, and sleeping for an adequate number of hours each day is imperative for good health.[3] So, if you’ve been lagging on the ‘sleep schedule,’ try to fix your habits to try and counter the issue. 

    The following tips can help:

    • First, make your bedroom dark and keep the temperature a bit cool.
    • Then, try to sleep simultaneously every day to create a healthy schedule.
    • You can also try lighting candles and playing soft music to get in the groove and hit the bed. 
    • Use SUPMOGO RecoveryFlex System Belt

      Back pain can disrupt a person’s day-to-day activities and sleep time. If you’ve been suffering from back pain for a long time, it’s time to make a shift. The SUPMOGO RecoveryFlex System can become your best friend for dealing with back issues.

      The Advanced Targeting Technology of the belt will solve all your back issues in no time. Bad posture is another prominent reason for back pain. One of the prominent advantages of the SUPMOGO Fitness Belt is that it helps to correct your posture and provide instant relief from pain.

      So, what else could you ask for? Visit SUPMOGO Blog right now to enjoy a peaceful sleep free from tossing and turning.

      ▪️ Restless Sleep Syndrome

      Tossing and turning is not always due to back issues; sometimes, the culprit can be Restless Sleep Syndrome.[4] It is caused by an underlying health condition, like insomnia, restless leg syndrome, or other issues. 

      It can become very hard for a person with such a condition to get a good night’s sleep, affecting their whole life. Therefore, addressing the root cause of sleep issues is mandatory for dealing with sleep-related problems.

      ▪️ Do Light Exercises

      Back pain, whether due to a medical condition or lifestyle, can be countered by following healthy habits. Light exercises or stretches are a great way to deal with that because these target the spine. Stretches help our back open up and relax instead of being stiff and taut.

      You can also opt for walks or jogging to keep your back in perfect health. Some exercise positions that help with back issues include the child’s pose, pelvic tilt, cat-cow pose, and hip flexor. 

      ▪️ Get a Suitable Mattress

      If your body feels uncomfortable when trying to sleep, the reason could be the mattress you’re lying on. We sleep on the bed for almost eight hours at night, so naturally, a bad-quality one will cause pain and stiffness in your joints. In addition, a stiff mattress causes the spine to lose its alignment and strains the back muscles. 

      So, make sure to sleep on a good quality mattress that supports the back and doesn't cause undue strain. The best mattress for back issues is the one that helps your body and keeps the spine aligned.

      ▪️ Try Temperature Therapy

      Temperature therapy is also a great way to deal with back pain from sleeping on a hard surface or other medical reasons. This will not only ensure that you get a good night’s sleep but will also relax and calm your back. 

      Just fill your hot bottle with water and put it over the painful area. After 20 minutes, take it off and repeat it if necessary. The warmth of the massage bottle will relax your spine and help it become flexible. 

      Want an easy solution? Wear SUPMOGO Back Pain Relief Belt to get all the goodness of temperature therapy.

      When to See a Doctor?

      Feeling agitated when trying to sleep for a long time can affect your health. Sleep is one of the major parts of our everyday life, and a bad sleep cycle can affect our whole life. Therefore, it’s vital to take the condition seriously.

      It can be normal if you occasionally have a bad night’s sleep due to putting strain on it or lifting weights. But persistent and chronic back pain that affects the quality of your sleep for more than a week needs medical intervention. 

      So, if you’ve been uncomfortable for a long time, it’s time to see your physician and rule out medical issues that might cause stiffness during the night. 

      Also Read: 10 Upper Back Pain Causes & What to Do About It


      The night restlessness in the body, as normal as it is, can be extremely annoying to deal with. But, now, who would want to sacrifice their beloved sleep over back issues? Not us, of course.

      So, you should remain vigilant and note any changes in your routine restricting your sleep. This will help you stay on track to living a happy life.


      [1] Deyo, R. A., & Tsui-Wu, Y. J. (1987). Descriptive epidemiology of low-back pain and its related medical care in the United States. Spine, 12(3), 264-268.

      [2] Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2016). Effects of sleeping position on back pain in physically active seniors: A controlled pilot study. Work, 53(2), 235-240.

      [3] Loft, M., & Cameron, L. (2014). The importance of sleep: Relationships between sleep quality and work demands, the prioritization of sleep and pre-sleep arousal in day-time employees. Work & Stress, 28(3), 289-304.

      [4] DelRosso, L. M., Mogavero, M. P., & Ferri, R. (2022). Restless sleep disorder, restless legs syndrome, and periodic limb movement disorder—Sleep in motion!. Pediatric Pulmonology, 57(8), 1879-1886.

      Back to blog

      Leave a comment

      Please note, comments need to be approved before they are published.