We all want to be active, mobile and pain-free as we get older. But with 15% of Baby Boomers experiencing daily back pain, it’s a problem that many of us have to grapple with. Fortunately, there are some simple ways to help prevent back pain as we age. Integrating these habits into your daily life is a great way to keep your spine healthy and pain at bay well into your 70s, 80s, 90s and beyond!

Always get advice from a medical professional if you’re concerned about back pain.

It’s true that back pain is more common in later life, with most people experiencing back pain to some degree from the age of 40. But that doesn’t mean it’s inevitable. As we age, the bones, muscles and joints in our back change and wear and tear is natural. However, many people keep a healthy, pain-free spine by staying active, looking after their posture and avoiding unnecessary strain.

As we get older, these causes of back pain become more common:

Tips on How to Prevent Back Pain As You Age

Back pain isn’t something you just have to “put up with” as you get older.

With the right habits, a little bit of care and the right support, you can keep your back strong, flexible and pain-free for longer. Here’s what you need to know.

1. Exercise Regularly and Focus on Core Strength

Keeping your body moving is one of the best ways to protect your back. Gentle activities like walking, swimming, Pilates or Yoga keep your muscles strong without putting too much strain on your joints.

Your core muscles - the ones in your stomach and lower back - act like a natural corset for your spine, so keeping them strong is key. A physiotherapist can recommend exercises that suit your needs. Strength training twice a week is a good place to start.

Your spine needs good nutrition to stay strong. Make sure you’re getting plenty of calcium (for bone strength) and Vitamin D (which helps your body absorb calcium). Dairy, leafy greens, oily fish and eggs are all great options.

Eating a healthy diet isn’t just important for keeping bones strong, but also to manage weight. Carrying extra weight puts extra pressure on your back which can cause pain over time. Even losing a few pounds can make a noticeable difference.

When you’re stressed or sleep deprived you’re more prone to injury. It’s even been said that those who are anxious or depressed feel more aches and pains. That’s why looking after your mental well-being is so important. Gentle stretching, breathing exercises, meditation, time with friends or even a nice warm bath can help you unwind. Find whatever works for you.

When lifting heavy things, make sure you bend your knees, keep your back straight and hold items close to your body. And remember, it’s always OK to ask for help!

6. Practice Safe Movement and High Impact Exercise

It’s clear that exercise and movement help to prevent back pain in old age, but it is possible to overdo it. Certain high impact activities that involve jumping, twisting or sudden movements can put too much strain on the muscles in our back.

Before exercising, it’s important to warm up and to try and avoid sudden movements. Low-impact activities are safer if you’re worried about your back.

Even everyday movements like getting out of bed, climbing the stairs or getting in and out of the bath can cause injuries if you make sudden, jarring movements. Adaptive furniture like stair lifts, <a href="https://oaktreemobility.co.uk/bath-lifts">accessible bath lifts </a>or hand rails can be a big help if you’re experiencing discomfort.

The wrong sleeping position can cause or worsen back pain. Try sleeping on your side with a pillow between your knees, or on your back with a small pillow under your knees. A supportive mattress or <a href="https://oaktreemobility.co.uk/adjustable-beds">an adjustable bed</a> can help you find a pain-free position.

Whether you’re standing, sitting or pottering around the house, try to keep your shoulders back and your head in line with your spine. Poor posture over time can strain your back muscles.

If you’re struggling with aches and pains, a GP or physiotherapist can spot early signs of problems and suggest treatment before things get worse.

The furniture you use every day plays a big role in how your back feels. If your chair or bed doesn’t give the right support, your spine can be forced into awkward positions.

A <a href="https://oaktreemobility.co.uk/rise-and-recline-chairs">rise-and-recline chair </a>can help you get in and out of your seat without straining, and it lets you adjust the backrest and footrest so you can find the most comfortable position for your back.

When it comes to sleep, a <a href="https://oaktreemobility.co.uk/help-and-advice/health-and-wellbeing/the-best-bed-mattress-for-back-pain">supportive mattress for back pain </a>is essential. The right mattress should keep your spine in a neutral position (not sagging or arching) and relieve pressure on your hips and shoulders. If you struggle to get comfortable at night, an adjustable bed lets you raise or lower your head and legs to take the strain off sore muscles and joints.

Over time, investing in furniture that supports your body properly can help reduce pain, improve posture and make daily life a lot more comfortable.

Ready to improve your spinal health? Talk to our team or <a href="https://oaktreemobility.co.uk/landing-pages/request-your-home-appointment">book a free home appointment</a> to find the right supportive furniture for you.

FAQs About How to Avoid Back Pain in Later Life

If you still have questions about avoiding back pain, the answers to these frequently asked questions might help.

At what age do most people get back pain?

Back pain can start at any age, but it’s more common from your 40s onwards.&nbsp;

How do I stop my back from hurting as I get older?

Stay active, eat well, keep a healthy weight, practise good posture and don’t ignore early signs of pain.

What’s the best way to sleep to prevent back pain?

<a href="https://oaktreemobility.co.uk/help-and-advice/health-and-wellbeing/best-sleeping-position-for-lower-back-pain">The best sleeping positions for lower back pain</a> include sleeping on your side with a pillow between your knees, or on your back with a pillow under your knees.

How to prevent back pain when using a computer?

Sit with your feet flat on the floor, keep the screen at eye level and take regular breaks to stand and stretch.

Use tools with long handles, kneel on a cushion and avoid bending for long periods.

Adjust your chair and desk to support good posture and take short movement breaks every 30 - 60 minutes.

Stand upright, keep your back straight and use long, smooth strokes to avoid twisting.

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How To Prevent Back Pain in Old Age

Sitting comfortably? Or could you be more supported? If you or a loved one has issues sitting or standing, a rise and recline chair could make all the difference. These chairs come in many different shapes and sizes, with multiple features. So, it’s a great idea to research your options before making a decision.

Our guide outlines everything you need to know about choosing the perfect rise and recline chair for your needs and lifestyle.

Riser recliner chairs are armchairs built to support people with limited mobility, helping them to stand or recline and relax with ease. These chairs have built-in electric motors that can rise and lift people up to their feet safely.

There’s no one group of people the chairs cater to. Many will find a riser recliner helpful:

Rise recliners are a mobility aid recommended by the <a href="https://www.nhs.uk/social-care-and-support/care-services-equipment-and-care-homes/household-gadgets-and-equipment-to-make-life-easier/">NHS</a>.

When it comes to choosing your riser recliner, here are the key terms you’ll hear and what they mean:

Two-Way Recliner: The back and foot rest move together, typically with two basic positions — ‘upright’ and ‘reclined’.

Three-Way Recliner: The back and foot rest also move together, but these chairs include a third, ‘full recline’ position (the chair can be extended to almost flat).

Single Motor Recliner: One <a href="https://oaktreemobility.co.uk/help-and-advice/rise-and-recline-chairs/oak-tree-rise-and-recliner-chair-motors-explained">motor</a> controls both the back and foot rest — they move together.

Dual Motor Recliner: Two motors provide independent movement of the back and foot rest for maximum adjustability. For example, our range of <a href="https://oaktreemobility.co.uk/rise-and-recline-chairs">mobility chairs</a>.

This table provides further information about types of rise and recliners:

Depending on the support you need, there are various backrest styles to choose from:

Key considerations when choosing your chair

Your riser recliner needs to be tailored to your personal measurements for maximum comfort. Here are the different measurements an Oak Tree Mobility expert will come and take from you in person, if you decide to choose one of our chairs.

The distance between the floor and the top of the seat surface, where the user sits.

The distance from the front edge of the seat to the backrest.

The space from one side of the seat to the other.

Taken by measuring from the seat surface to the top of the backrest.

The distance from the front edge of the seat to the end of the extended leg rest.

For more information on measuring for a riser recliner chair, see our guide.

Riser recliners come in many fabrics and materials. From smooth leather to cosy weaves, you can find a look that fits your home (and you). What’s more, there are different benefits to consider when choosing between leather and fabric.

Fabric: A popular choice for its breathability, warmth, and wide range of colours and patterns. Fabric chairs can offer a cosy and inviting feel. Different types of fabric, such as chenille, velvet, or woven blends, provide varying levels of softness and durability.

Leather: Known for its luxurious feel, durability, and ease of cleaning. Leather ages well and can be matched to existing leather furniture. It's also a good option for those with allergies, as it doesn't tend to trap dust mites.

Medical fabrics: For individuals with specific health needs or those in care environments, specialised medical fabrics are available. These often feature properties like water resistance, anti-bacterial treatments, and enhanced breathability, designed to promote hygiene and prevent skin issues.

Beyond providing a comfy seat, many rise and recliners offer customisable features and extras for added convenience. When selecting a model, here’s what to consider:

1. Lower back support and headrests:

Proper support for your lower back and neck is important. Many chairs come with adjustable lower back support for good alignment and comfort. Integrated or adjustable headrests also improve comfort and help reduce neck strain.

Some rise and recline chairs come equipped with heat and massage functions. Targeted heat therapy can help soothe aching muscles and improve circulation, while built-in massagers can smooth away tension. These features particularly benefit individuals with chronic pain, arthritis, or muscle stiffness.

3. Pockets, USB ports, and hand controls:

Convenience features, like side pockets, can be incredibly useful for keeping your possessions close by (e.g., a book, medications). While USB ports allow for charging your mobile phone or other electrical devices while in the chair.&nbsp; Built-in hand controls for rising and reclining means you don’t have to worry about a remote control. Look for intuitive, easy-to-use hand controls that are accessible without straining or reaching. Some chairs offer simple button controls, while others may have more advanced options.

In the event of a power outage, a battery backup system ensures that you can still operate your rise and recline chair, allowing you to safely stand up or recline. This feature provides peace of mind and is especially important for individuals who rely heavily on the chair for their mobility.

Custom-built options with Oak Tree Mobility

We pride ourselves on our custom-built <a href="https://oaktreemobility.co.uk/rise-and-recline-chairs">rise and recline chairs</a>. This means your chair isn't just a ‘one-size-fits-all’ product; it's meticulously crafted to your exact measurements and needs. By taking the made-to-measure route, we can ensure your chair is designed for you. To address your unique physical requirements and style preferences.

Still have questions about picking the right rise and recline chair? Explore frequently asked questions others have asked.

Can I get a rise and recline chair from the NHS?

You can get a rise and recline chair through NHS-funded services if&nbsp; you meet a certain criteria and have completed various rounds of assessments by an occupational therapist or clinician. A rise and recliner is not available from the NHS simply for comfort or as a furniture upgrade.

What should I look for in a riser recliner?

The first step is choosing the power type (manual or motorised). If going motorised, you’ll then need to pick between a single or dual motor, depending on if you want to be able to control the back and foot rest separately. A ‘dual motor’ recliner means you can adjust either the back or the foot rest — you don’t have to move both at the same time.

Next on your agenda should be comfort. Maximise this by properly measuring for your rise and recline chair. You can also look for cushioned support, especially around the lower back, and consider features like memory foam or pressure relief. Optional extras like heat, massage, USB ports, or side pockets can add extra convenience and comfort.

The best way to select a rise and recline chair is via Oak Tree Mobility’s free home demonstration service. A mobility expert will be able to look through all the different options with you and see what would fit your preferences. You’ll also be able to try a chair before you buy to ensure it’s the right choice for you. You can book a <a href="https://oaktreemobility.co.uk/landing-pages/request-your-home-appointment">home demonstration</a> with no obligation to buy online today.

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How To Choose A Rise And Recline Chair?

We all know what a good night’s sleep can do for our health, wellbeing and state of mind. But what if nerve pain is getting in the way of a restful slumber? Pinched nerves can be really uncomfortable and often feel worse during the night. Thankfully, certain sleeping positions can help ease a pinched nerve and help us get a more restorative night’s sleep.

Read on to discover the best sleeping position to relieve discomfort and find tips on how to sleep with a pinched nerve.

Always seek advice from a medical professional if you’re concerned about your health.

A pinched nerve happens when too much pressure is applied to a nerve by nearby tissue, such as bones, cartilage, muscles or tendons. This pressure disrupts the nerve's function, causing pain, tingling, numbness or weakness in the affected area. It can happen anywhere in the body, but most commonly occurs in the neck, lower back, wrist or shoulder.

So, how do you know if it’s a pinched nerve that’s affecting your sleep?

Annoyingly, these symptoms can feel worse while you’re trying to get to sleep. This is likely due to a combination of factors:

The importance of a good sleep is not to be underestimated.

"Deep sleep is our body’s time to repair and restore. This is when our nervous system and other functions can regenerate. Regular, quality sleep helps to reduce inflammation, improve blood flow to the nerves and relax muscles - relieving pressure on the nerves and helping them to work properly."

What is the Best Position to Sleep with a Pinched Nerve?

The answer to this question depends on where your nerve is compressed. Let’s break it down:

How to Sleep With a Pinched Nerve in Your Shoulder Blade

A pinched nerve in the shoulder blade area can cause aching, burning or tingling that makes it hard to find a comfortable position.

Try sleeping on your back with a pillow supporting each arm to reduce pressure on the upper back and shoulders. You can also sleep on your unaffected side with a soft pillow between your arms to keep your upper body aligned.

Avoid sleeping on the affected side or with your arm tucked under your body, as this can increase compression on the nerve.

Tip:<a href="https://oaktreemobility.co.uk/rise-and-recline-chairs"> A rise and recline chair</a> may help you rest in a slightly upright position, relieving pressure and supporting the upper back.

How to Sleep With a Pinched Nerve in Your Neck

Neck pain from a pinched nerve can radiate into the shoulder, arm or fingers, making sleep difficult.

The best sleeping position is on your back with a supportive pillow that keeps your head and neck aligned. If you prefer side sleeping, choose a firm pillow that fills the gap between your head and mattress to keep your spine straight.

Avoid stomach sleeping and choose a pillow designed for neck support.

Sleeping With a Pinched Nerve in Your Hip

A pinched nerve in the hip can cause sharp, shooting pain down the leg and into the lower back or buttocks.

Side-sleeping on the opposite side of the pain is often best. Place a pillow between your knees to align the hips and reduce pressure on the lower spine. If you sleep on your back, place a small cushion under your knees to take pressure off the sciatic nerve.

How to Sleep With a Pinched Nerve in Your Back

A pinched nerve in the mid or lower back can lead to stiffness, tingling and difficulty finding a pain-free position.

Sleeping on your back with your knees slightly elevated using a pillow or wedge can ease spinal pressure. Side sleeping with a pillow between the knees is another good option, especially if back sleeping is uncomfortable.

Avoid sleeping flat on your stomach and choose a supportive mattress.

More Tips on How to Sleep with a Pinched Nerve

Small changes to your bedtime routine, sleep environment and overall approach to rest can make a big difference. Here are some simple but effective ideas to help you improve your sleep and feel more like yourself again.

In general, sleeping on your back is the best way to sleep if you have a pinched nerve in the neck or lower back. This is because it keeps your spine naturally aligned and your weight evenly distributed.

2. Try Side Sleeping With a Pinched Nerve

Sleeping on your side with a pillow between your knees helps to align the hips, pelvis and spine, reducing tension in the lower back.

For most people suffering from a pinched nerve, sleeping on your stomach is unlikely to help. This is because it puts extra strain on your neck and lower back. As most people turn their head to one side, it can also mean your neck and spine are twisted unnaturally. This can worsen the pressure on your nerves and delay healing.

If you find it impossible to sleep any other way, try these tips:

4. Choose the Right Pillow for a Pinched Nerve

A good pillow supports your head, neck and spine in proper alignment. If your pillow is too high or too flat, it can strain your neck or shoulders, making pinched nerve symptoms worse.

Look for a pillow that suits your sleeping position. For example, side sleepers often need a firmer, thicker pillow, while back sleepers benefit from contoured or memory foam options that cradle the neck.

Your mattress plays a vital role in relieving pressure on your back, hips and shoulders. If it’s too soft or too hard, your spine may fall out of alignment, worsening nerve compression and pain.

<a href="https://oaktreemobility.co.uk/mammoth-mattress">A medical grade foam mattress</a> is specially designed to support healthy posture, improve circulation and ease aches and pains.

Going to bed and waking up at the same time every day helps regulate your body’s natural sleep rhythm. A consistent schedule makes it easier to fall asleep and stay asleep, giving your body the rest it needs to repair and restore nerve health.

Try to limit naps too early in the day and avoid late-night screen time that can disrupt melatonin production.

Stress and tension can make nerve pain feel worse. A relaxing bedtime routine can help calm your body and mind, making it easier to drift off.

Simple steps like dimming the lights, listening to calming music or reading a book can work wonders. For more tips, check out our guide on <a href="https://oaktreemobility.co.uk/help-and-advice/adjustable-beds/how-to-turn-your-bedroom-into-a-perfect-sanctuary-for-deep-sleep">how to turn your bedroom into a perfect sanctuary for deep sleep.</a>

If you suffer from a pinched nerve in the arm or wrist (such as carpal tunnel syndrome), try not to curl your hand into a fist while sleeping. This can put added pressure on the nerve and lead to numbness or tingling.

Instead, try to keep your hand relaxed and open, either by your side or gently resting on a pillow.

A wrist or elbow brace can help hold your joints in a neutral position, especially if you move around a lot during the night. Bracing may be particularly useful for pinched nerves in the arm or wrist, where movement can aggravate symptoms.

Check with a health professional for advice on the best type of brace for your needs.

Applying heat can help relax muscles and ease tension around the pinched nerve, while cold therapy can reduce inflammation and numb sharp pain.

Use a heat pack or cold compress before bed, but always wrap it in a cloth to protect your skin and limit application to 15–20 minutes.

Gentle stretches or mobility exercises can reduce stiffness, improve circulation and ease pressure on the affected nerve.

Focus on slow, controlled movements and never force a stretch. A physiotherapist or GP can suggest safe exercises tailored to your condition.

If lying flat makes your symptoms worse, an adjustable bed may offer a more comfortable and supportive way to sleep. Raising your head or legs slightly can reduce strain on the spine, hips or shoulders, depending on where the pinched nerve is located.

Paired with a supportive mattress, <a href="https://oaktreemobility.co.uk/adjustable-beds">an adjustable bed from Oak Tree Mobility</a> can help you find the right position for comfort and recovery.

Ready for better sleep? Talk to our team or <a href="https://oaktreemobility.co.uk/landing-pages/request-your-home-appointment">book a free home appointment</a> to find the right bed for you.

FAQs About Pinched Nerve Sleeping Positions

Still have questions about getting a better night’s kip with a pinched nerve? You may find the answers to these frequently asked questions helpful.

Can you get a pinched nerve from sleeping wrong?

Yes, poor sleeping posture can contribute to a pinched nerve. For example, sleeping with your neck at an awkward angle or lying on your arm can compress a nerve and cause numbness or pain. That’s why proper support and alignment are so important while you rest.

The best way to lie down with nerve pain depends on the location of the nerve. In general, sleeping on your back with knee or neck support helps reduce spinal pressure, while side sleeping with a pillow between your knees can ease hip and lower back pain. Avoid lying on your stomach, which can increase strain on your neck and back.

How should I sleep to fix a pinched nerve?

While sleep alone won’t “fix” a pinched nerve, sleeping in a supportive position can reduce pain and aid recovery. Choose positions that take pressure off the affected area, use the right pillows and consider a quality mattress or adjustable bed to improve spinal alignment.

If symptoms persist, speak to a GP or physiotherapist for personalised advice.

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Best Sleeping Positions to Ease a Pinched Nerve

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Kai Anders is a junior marketing executive, writing articles on interesting subjects relating to health, wellbeing and accessibility.

Kai, who holds a Fine Art degree from Arts University Bournemouth and has worked in the healthcare industry, combines his passion for art and design with critical thinking skills and his knowledge of the industry to create compelling content and build community on Oak Tree Mobility’s social media and email channels.

In his spare time, Kai is also a small business owner and passionate about ensuring his customers receive a positive experience, a value that translates into his creative endeavours with Oak Tree Mobility.

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