Sleep is one of the most important aspects of recovery—yet many people don’t realize how much their sleep environment contributes to pain or healing. A supportive sleep setup is essential for managing chronic conditions like back pain, sciatica, arthritis, or post-injury inflammation.
Start by choosing a mattress that’s neither too firm nor too soft. A medium-firm mattress supports the natural curves of your spine and reduces pressure points while sleeping. Pair this with a contoured memory foam pillow that supports the neck and head in alignment with the rest of your spine.
Elevating your legs slightly with a wedge pillow can improve blood flow, reduce swelling, and take pressure off the lower back and hips. For side sleepers, a pillow between the knees helps keep the spine aligned and minimizes hip rotation.
Your sleeping position also matters. Sleeping on your back is generally the most spinal-friendly, especially when combined with proper support under the knees and neck.
Add in elements like blackout curtains, a white noise machine, or calming essential oils to create an environment that supports deep, restorative sleep. Pain relief doesn’t stop at the clinic—it continues through the night with the right setup at home.