Lower Back Pain Sleeping On Couch – Causes & Tips

If you suffer from lower back pain sleeping on couch might not be the best idea. It can worsen the condition and can cause more disabilities.

What Will I learn

Sleeping in a reclined or seated position puts extra pressure on your lower back. It makes it difficult to find a comfortable position and leads to increased pain in the lower back.

Lower Back Pain Sleeping On Couch

Lower back pain while sleeping on the couch is a common issue. It can be caused by a lack of lower back support, poor sleeping postures, and body mechanics.

Sleeping on a couch may be beneficial for lower back pain in the short term. It doesn’t mean replacing quality sleep with a proper mattress.

For long-term pain relief, you should invest in an ergonomic sleep system. That system should properly support your lower back. Many mattresses are specifically designed to reduce lower back pain.

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While sleeping on the couch, make sure it is comfortable. Use extra pillows and cushions to give your lower back more support while you sleep.

Mattresses that are too soft or too hard for your body type can also contribute to lower back discomfort. If you’re using extra pillows behind your lower back, they may not provide enough support.

They can end up pushing your lower spine out of alignment. It causes chronic lower back pain.

Reasons For Lower Back Pain Sleeping On A Couch

Sleeping on the couch inappropriately can cause lower back pain. It can be due to various reasons. The most common reasons are described below.

Try to avoid all these factors to reduce lower back pain.

1. Incorrect Posture:

While sleeping on the couch, it isn’t easy to maintain the correct posture. Lack of support on the couch stiffens your lower back muscles and tissues. The spine is also affected by incorrect posture.

Sleeping on the couch for a long time can cause serious postural problems. You must keep track of your sleeping positions to avoid incorrect postural issues.

2. Lack Of Support:

Couches don’t have as much space as a bed. They are not able to provide needed support to the back. This lack of support leads to lower back pain sleeping on the couch.

It can damage the spinal tissues and muscles. It may cause other pain in the body, such as upper back pain, shoulder, and neck pain.

3. Incorrect Spine Alignment:

On couches, it is difficult to maintain spine alignment. The neck and back are not aligned in a proper manner while sleeping on the couch.

This incorrect spinal alignment can cause stiffness in back muscles. Due to this, our muscles can’t relax properly. It causes lower back pain.

4. Pressure On Joints:

When we are not in the correct position on the couch, it puts pressure on body joints and tissues.  This pressure causes nerve impingement in the body, leading to lower back pain.

While sleeping on the couch, our weight is on certain joints, which causes pain.  

5. Improper Use Of Pillow:

Pillows play an important role while sleeping on the couch. They are used to provide support to the body’s muscles and tissues.

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But if not used properly, it can cause lower back pain. You must know where to place a pillow for better support for your back. Improper use of a pillow can cause spinal misalignment as well.

6. Sleeping In Extreme Positions:

Sleeping in extreme positions can cause lower back pain. Extreme positions are not good to sleep on. They cause severe back pain.

Your body should not be too curved or too flat. Take care of the position you choose. It must keep your spine in proper balance and more relaxed.

Tips For Sleeping On A Couch

Sleeping on the couch is a great way to relax. If you face lower back pain, then it can significantly impact your comfort level.

Here are some tips you should consider to ensure you get as much rest as possible while sleeping on a couch.

– Invest in a quality mattress pad. It might seem unnecessary, but this will go a long way in making your couch more comfortable for sleeping.

– Place pillows strategically around you. Make sure your head and neck are supported with a pillow. So that there is no strain when you wake up. If possible, also put one behind your knees to support them while you sleep.

– Try using a blanket or sheet specifically made for camping. These are lighter than traditional blankets. They make them ideal for sleeping on couches.

– If the sleeping couch has an armrest, make sure you are not lying on it. This can throw off your posture and lead to neck and back pain.

– Change positions throughout the night if possible. This will help you avoid aches and pains in the morning from sleeping in one position all night.

– Clear the area around your sleeping spot of any clutter. This will reduce the risk of falling anything on top of you while you are asleep.

– Keep your feet elevated if possible by propping them up with a pillow or two. This provides extra lower back support. It also helps to improve circulation in your lower legs.

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– Avoid sleeping on your stomach. This puts a lot of strain on your lower back muscles. Stick with side or back sleeping positions. Use pillows or blankets that support your back throughout the night.

– Putting a palliative rub on your lower back generates a peaceful feeling of warmth. It will relax the muscles and other body parts. You can sleep with no pain. 

By following these tips, you can make sure your sleep on the couch is restful and comfortable.

Disadvantages Of Sleeping On A Couch

There are plenty of disadvantages that come along with sleeping on the couch. It can damage your back muscles and tissues.

These are the disadvantages of sleeping on the couch, which lead to health problems.

– Couches often provide less support than beds. It leads to uncomfortable nights and an increased risk of back or shoulder pain.

– If you tend to move around more when you sleep, getting comfortable on a stiffer couch can be more difficult than a softer bed mattress.

– Some couches may contain different materials. The off-gassing of harmful materials such as formaldehyde or other chemicals. These materials can cause respiratory illnesses if they’re breathed in while sleeping.

– Sleeping on a couch can be less hygienic than sleeping in a bed. Couches usually have crevices and seams. The place where dust, dirt, and other allergens can accumulate.

Ultimately, if you’re looking for a good night’s rest, it may be better to avoid sleeping on the couch.


Sleeping on the couch seems like a fun and comfy alternative to sleep. It can become a major cause of lower back pain in most people.

While sleeping on the couch, it’s important to make sure you’re supported when lying down. It will prevent lower back pain from occurring while sleeping on the couch.

A proper sleeping pattern helps in better care of your spine. Half of the pain can be cured by sleeping in proper order. Follow tips to adjust lower back pain.

Place a pillow under your knees to relieve pressure in the lower lumbar area if possible. An ergonomic cushion designed specifically for lower back pain. It helps to improve your posture while sleeping.

If you’re experiencing lower back pain, it’s best to seek medical advice from a professional. They will help to determine the cause and treatment options.

Make sure you take regular breaks from your couch sleeping arrangements. It will help to ensure that your lower back muscles are given a chance to rest.

Frequently Asked Questions

1. When To Consult A Physician For Lower Back Pain?

Lower back pain can worsen if you do not check yourself at the right time. One should consult a doctor if one notices any symptoms of lower back pain.

These symptoms include dizziness, excessive weight loss, and muscular imbalance. When the lower back pain gets worse and more devastating, you should consult your physician as soon as possible.

If the pain continues to the legs and makes it hard to walk, that can be a symptom of chronic lower back pain. Having fever with continuous back pain. Having a weak bowler.

These are common symptoms you do not avoid and get yourself checked.

2. How To Sleep To Fix Lower Back Pain?

Try to find the best and most comfortable position to sleep in. Don’t sleep on an extremely hard or soft mattress. It will create an imbalance in muscles. Use a firm mattress which helps in better sleep.

Try different relaxing methods for lower back pain. Avoid the use of alcohol and caffeine. Avoid any sleep disturbances like light and phone etc.

3. How Are Sleep and Lower Back Pain Related?

Any pain in the lower back makes it hard to sleep peacefully. When your muscles are relaxed, you can sleep well. Not sleeping with proper posture can cause lower back pain.

A proper mattress and pillow can solve this problem. They make the body comfortable and in a resting position. Your sleeping positions affect your lower back.

Try to find out which sleeping position helps you wake up without pain. The pillow is also important as well. A pillow supports the neck and helps in sleeping.

Terry Chimes

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