Can Weighted Blankets Cause Back Pain?

Can Weighted Blankets Cause Back Pain?

5 min read

Weighted blankets are popular among many individuals. They claim that the weighted blanket makes them feel more peaceful and relaxed. However, some individuals claim that using a weighted blanket causes back discomfort. So, are weighted blankets capable of causing back pain?

Whether you have back discomfort, you may wonder if a weighted blanket might help. While weighted blankets might help some individuals, they can exacerbate back discomfort in others. Weighted blankets are often used to treat those who suffer from anxiety or sleeplessness.

The blanket's weight might aid in offering security and comfort. However, if you already have back discomfort, the extra weight might aggravate it. Make an appointment with your doctor before using a weighted blanket. They can advise you on how to use a weighted blanket securely and help you decide whether it is good for you.

What Are Weighted Blankets?

Weighted blankets are hefty quills that were once used to treat sensory disorders. However, they are now in every other family since most Americans suffer from worry and cannot obtain a decent night's sleep. As a result, people prefer to employ these blankets to assist in easing anxiety via deep pressure treatment.

These blankets are hefty, and the composition acts like a tight embrace, releasing chemicals associated with happiness and sleep.

What Is The Composition Of Weighted Blankets?

Weighted blankets are typically made up of two layers: internal and external. This blanket inside has an intriguing composition of small stitched patches. These patches contain a substantial amount of content. The term "weighted blanket" derives from this mixture. A spherical mass of plastic or glass beads might be used to fill in the gaps.

The blanket's outer layer may be constructed of any fabric. Most companies prefer cotton, exquisite cloth, or wool since they are soft but strong. The recommended weight of a weighted blanket varies from 10 to 25 pounds, with precise figures determined by your body weight.

Weighted Blanket Back Pain Reports

Many individuals have complained about back discomfort caused by a weighted blanket. It is due to several factors. Some of the most prevalent reasons are as follows. We always suggest 10-12% of a person's body weight as a weighted blanket firm.

The weighted blanket may be too heavy for the consumer at times. It happens when people purchase a weighted blanket that is too heavy for them. Get a weighted blanket 10–12 percent of your body weight, per standard recommendations.

If you are an athlete with a changing weight, keep to 10% of your body weight. Having a thicker blanket is preferable to be safe and not compromise your sleep.

Are Weighted Blankets a Pain Reliever or Causer?

Although the blanket's producers say it is a magical item that helps you sleep better and eases discomfort, many consumers have given it negative feedback.

We are trying to maintain their benefits when we say that weighted blankets aren't useful in OT. However, this section will look at a few issues that may be causing the purported back pain.

Many reports have linked weighted blankets to back discomfort, so that's what we'll be focusing on most.

Weighted Blanket and Back Pain

Customers do not relate their body weight to the weight of the blanket, which is the leading cause of back discomfort complaints after using weighted blankets.

They often purchase thicker blankets, resulting in an inconvenient experience. Many reputable organizations warn their consumers about this situation in advance. Still, it is your job to study, purchase, and utilize it most of the time.

For the numbers, we suggest that a weighted blanket load not exceed 10 to 20% of one's body weight to get the most advantages.

If your weight fluctuates, we suggest getting a blanket that is no more than 10% of your body weight since blankets on the lighter side will not hurt as much as heavier ones. You will have back, hip, and core muscle discomfort if you do not follow this tip.

Sleep must be pleasant, and you can't do this with a big burden on your body. It might also harm the user's body, particularly the bones, joints, and muscles, especially if the user has weak muscles or is an older adult.

What are The Side Effects of Weighted Blankets?

Weighted blankets are becoming more popular to relieve anxiety and improve sleep quality. However, like with any new therapy, it's critical to be informed of the possible adverse effects before attempting to use one. Overheating is the most typical negative effect of using a weighted blanket.

Because of the increased weight of the blanket, you may feel warmer than normal. If you get overheated, remove the blanket or remove it entirely. Another possible adverse effect is claustrophobia.

It is due to the blanket's ability to make you feel like you are being hugged or wrapped excessively closely. If this occurs, use a lower-weight blanket or remove it entirely. Checking for allergies to the materials used in the weighted blanket is also essential.

Some individuals may be allergic to the fabric or fillers used. Visit your doctor if you have any doubts about using one. Weighted blankets are typically considered safe to use.

However, you should know the possible side effects and speak with your doctor if you have any concerns.

Are Weighted Blankets Safe To Use?

Apart from the risks listed above, these blankets are declared safe. However, it is essential to verify that the individual sleeping with a weighted blanket has adequate muscle to remove it in the event of asphyxia.

Similarly, persons with cardiovascular or pulmonary concerns should check their physicians before incorporating these quills into their nighttime sleep routine. These blankets have little chance in the hands of OSA patients who already have constricted airways when sleeping.

Weighted blankets intended for adults are also improper for children, toddlers, and babies. They are in danger of being entangled beneath the heavy quill, resulting in adverse scenarios. As a result, numerous firms produce infant-specific blankets in the weighted category, which are lighter and smaller.

So, if you want your kid to sleep beneath a weighted blanket, choose one of these specific ones. They are safe and may help your ordinarily loud youngster sleep better.

There is no danger if you follow all preventive precautions and use weighted blankets. We've included a few extra tips to help you choose the best-weighted blanket.

Tips For Picking The Right Size of Weighted Blanket

The finest way to select the right size weighted blanket is to aim for 10 to 20% of your body weight. However, some firms advise maintaining these percentages between 5 and 10% since it is better to be cautious than sorry.

Here are some tips for maximizing the benefits of this blanket while minimizing any potential negative effects, such as sore muscles.

Among these tips are

• The blanket's area should correspond to the size of your bed.

• Adults should choose a medium-to-large blanket weighing 12–30 pounds.

• A weighted blanket weighing 3 to 8 pounds would be ideal for a youngster weighing 12 to 30 pounds.

• A weighted blanket weighing 5 to 15 pounds is excellent for kids weighing 30 to 130 pounds.

• Similarly, older folks should use a 5 to 8-pound blanket since heavier blankets would strain their muscles.


Weighted blankets are becoming more popular to help people relax and sleep better. However, some worry that they may exacerbate back pain, particularly in persons with back issues. A weighted blanket is loaded with little pellets or beads to give it weight.

The extra weight is thought to create a feeling of security and comfort. It may assist persons suffering from anxiety or insomnia in relaxing and falling asleep. Although there is no scientific evidence to back the belief that weighted blankets may aid sleep, several individuals swear by them.

Consult your doctor before using a heavy blanket, especially if you have back problems. Weighted blankets are not for everyone and should only be used with care.

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