General sleep hygiene tips include:
avoiding stimulants, such as caffeine, in the evening
avoiding heavy exercise in the hours leading up to bedtime
winding down before bedtime by reading, taking a warm bath, listening to relaxing music, or doing gentle yoga stretches
making the bedroom a relaxing environment by dimming the lights and removing distractions, such as computers and TVs
When to see a doctor
Anyone with severe or worsening back pain, particularly after a fall or injury, should speak to a doctor. People should also speak to a doctor if they experience pain that gets worse after resting or at night.
People should seek immediate medical advice for back pain if it is accompanied by any of the following:
numbness in the legs, buttocks, or groin area
difficulty passing urine
loss of bladder or bowel control
unexpected weight loss
If back pain is causing long-term lack of sleep, a person should speak to a doctor about treatment options and lifestyle changes to improve their symptoms and help them feel better rested.