(Note: We sometimes will post blogs made for us from guest bloggers. The following post is from Cheryl Conklin of Wellness Central and was written specifically for farmers suffering with back pain due to working with animals or in the fields. Links to her website and email are below).
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Sleeping Through the Ache: Real-World Fixes for Back Pain at Night
Ever come in from a day in the fields and feel that deep, nagging stiffness set in by nightfall? Farming demands full-body effort — lifting, bending, hauling — and your back absorbs most of it. The job doesn’t end when the sun goes down, especially when the pain tags along into your sleep. Getting real rest isn’t just about recovery; it’s about making sure your body can show up again tomorrow. And that starts with how you treat your spine when the workday ends.
Sleep Positions That Support the Spine
Forget one-size-fits-all advice — back pain doesn’t follow rules. Sleeping on your side with a pillow between your knees might work wonders one night and feel like torture the next. Some people swear by lying flat with a cushion under their knees; others need a slight incline or a curved position. You’re not being picky — your body is trying to protect itself. The goal here isn’t to “fix” your sleep style; it’s to make it just tolerable enough that your muscles stop bracing for impact every time you roll over.
Adjusting Pillows for Better Alignment
Pillows aren’t just for your head. If you’ve got back pain, they’re part of your alignment toolkit. A thin one under the knees can take pressure off your lower spine. A firmer one at your side might stop you from twisting awkwardly in your sleep. Even your neck pillow matters more than you think — if your cervical spine is off, your lower back feels it too. You’re essentially building scaffolding for your spine with what you’ve got in the bedroom. Don’t be afraid to rearrange mid-week if something feels off.
Minimizing Disruption in the Sleep Environment
People think pain keeps you up because it’s sharp. Often, it’s the waiting for pain that’s worse. You lie there, listening for it. Waiting for the sting. Sleep hygiene helps, but it’s not just candles and cold rooms. It’s learning to step away from the dread spiral. Maybe that’s five minutes of box breathing. Maybe it’s putting your phone face-down across the room. The point isn’t to become a monk. It’s to reduce friction just enough that your brain doesn’t go looking for the next problem at 2 a.m.
Considering Alternative Pain Relief Options
There’s no shortage of pain relief options, and some are worth exploring — not as miracle fixes, but as tools. Ginger and turmeric, both available in capsules or teas, may help dial down inflammation. Magnesium is another one that flies under the radar — it can support both muscle relaxation and sleep. And then there’s THCa, a raw cannabis compound that doesn’t get you high. Check this out to find relief through anti-inflammatory pathways. It’s not about finding the thing. It’s about finding something that turns the dial down a little.
Preparing the Body Before Going to Bed
Sometimes the hardest part isn’t staying asleep — it’s getting in the bed in the first place. Your body knows what’s coming: that first twist, the pressure, maybe even the way the mattress hits that one tender spot. So don’t rush it. Take a hot shower first. Sit on the edge of the bed and stretch your spine gently — no aggressive moves, just slow tilts. You’re not prepping for sleep. You’re telling your body, “Hey, I’ve got you tonight.”
Evaluating Mattress and Bedding Support
You don’t owe your mattress anything. If it’s making you worse, it’s okay to change it. That said, buying a new bed is expensive, and it might not fix the problem overnight. Start with what you have. Try flipping it. Add a topper — something firmer, or something with a bit of give, depending on where your pain sits. A lot of people find that what used to feel supportive now feels suffocating, especially after an injury or posture shift. Bodies change. So should your sleep setup.
Gentle Movement Before Sleep
If your back locks up the moment you lie still, it might be screaming for a little movement first. Not a workout. Not a yoga class. Just ten minutes of gentle motion — maybe some knee-to-chest holds, hip circles, or light spinal rolls. Nothing heroic. Think “reset” instead of “stretch.” You’re trying to reintroduce movement so your spine doesn’t seize the moment you stop using it. If it hurts, back off. But don’t assume stillness is always the answer.
You don’t need perfect. You need enough. One solid night can change your whole week. So ditch the pressure to optimize every detail. Instead, focus on a few things that give you even a small boost — a better pillow, a calmer wind-down, a little less tension in your spine when you finally stop moving. Track what works, ditch what doesn’t. Pain may be the problem, but consistency is your best solution. And on the nights it still hurts? Forgive yourself. Rest is a practice, not a test.
Cheryl Conklin
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