Best Sleeping Positions for Back Pain Relief (And What to Avoid)
Waking up with a stiff or sore back? Your sleeping position might be the reason. Many people don’t realize that the way they sleep could be making their back pain worse. The pain may seem like a result of stress, age, or a busy lifestyle, but it could be something as simple as how you’re positioning your body while you sleep.
Poor spinal alignment during sleep can lead to overnight muscle tension, joint compression, and next-day discomfort. And if you’re struggling with back pain, this can be a constant cycle that affects the quality of your sleep and your ability to function during the day. But the good news is that with a few simple adjustments, you can start waking up feeling better, not worse.
In this blog, we’ll break down the best and worst sleeping positions for back pain, and show you simple adjustments that can help you sleep soundly without aggravating your back pain.
Best 5 Sleeping Positions for Back Pain Relief
Not all sleeping positions are created equal, especially when it comes to preventing or relieving back pain. The good news is that there are specific positions you can sleep in to promote better alignment and reduce discomfort.
Here are the best sleeping positions for back pain relief and how to set them up:
- Sleeping on Your Back with Proper Pillow Support
Why it’s good for back pain:
Sleeping on your back is considered the best position for spinal alignment. This position evenly distributes your body weight, minimizing the risk of pain or stiffness in any one area. It helps keep your spine in a neutral position, reducing strain on your neck and lower back.
How to set it up:
- Lie flat on your back with your arms at your sides.
- Place a pillow under your knees to keep the natural curve in your lower back and reduce pressure on your spine.
- Use a medium-firm pillow under your head to support your neck and maintain alignment with your spine.
Pillow placement tips:
The pillow under your knees helps support the natural curve in your lower back. Make sure it’s not too thick or too thin to avoid misalignment.
- Side Sleeping with a Pillow Between Your Knees
Why it’s good for back pain:
Side sleeping can also be an excellent option for relieving back pain, especially for people who suffer from lower back pain. When you sleep on your side, the pillow between your knees helps keep your spine aligned by preventing your top leg from falling over your bottom leg and twisting your pelvis.
How to set it up:
- Lie on your side with your knees slightly bent.
- Place a firm pillow between your knees to maintain proper alignment in your hips, knees, and spine.
- Keep your head aligned with your spine by using a pillow that supports your neck in a neutral position.
Pillow placement tips:
The pillow between your knees should be thick enough to keep your hips aligned but soft enough to remain comfortable throughout the night. If you’re a side sleeper, try a body pillow for additional support.
- Fetal Position (with Care)
Why it’s good for back pain:
The fetal position can be helpful for people with herniated discs or spinal stenosis, as it opens up the spaces between the vertebrae. Curling up into a fetal position can relieve pressure on your lower back and ease pain. However, it’s important to curl up gently and avoid too tight of a curl, as excessive bending can lead to stiffness in the morning.
How to set it up:
- Lie on your side and pull your knees towards your chest.
- Keep your back as straight as possible while curled up and avoid over-bending your back.
- Place a pillow between your knees for added alignment.
Pillow placement tips:
Use a soft pillow to support your head and neck and prevent any unnecessary strain. A pillow between your knees is essential to maintain proper alignment.
- Sleeping on Your Stomach (With Caution)
Why it’s good for back pain:
While stomach sleeping is generally not recommended for people with back pain, it can sometimes help alleviate neck pain in certain cases. Stomach sleeping can provide relief if your neck is twisted too much in other positions, but it can put strain on the lower back.
How to set it up:
- If you absolutely must sleep on your stomach, try to keep your head aligned with your spine by using a very thin pillow or no pillow at all.
- Place a pillow under your pelvis to reduce pressure on your lower back and maintain proper alignment.
Pillow placement tips:
Stomach sleeping isn’t ideal for most people, so avoid it if you can. If you must sleep this way, use minimal pillows to prevent straining your neck.
- Adjusting Your Mattress and Pillow
Why it’s good for back pain:
Even if you find the perfect sleeping position, your mattress and pillow can make or break your sleep quality. A mattress that’s too firm or too soft can create pressure points and lead to back pain. Similarly, using the wrong pillow can misalign your neck and lead to morning stiffness.
How to set it up:
- Choose a medium-firm mattress that supports the natural curve of your spine.
- Select a pillow that supports the curvature of your neck and aligns your head with your spine. A memory foam pillow or cervical pillow is often a good choice.
Pillow placement tips:
Make sure your pillow is the right height for your sleeping position. For back sleepers, a thinner pillow works best, while side sleepers need a thicker pillow to support their neck and head.
Take the First Step Towards Pain-Free Sleep
If you’re struggling with back pain and want to sleep soundly without waking up in discomfort, we’re here to help. At Oklahoma Hand & Physical Therapy, we’re offering a Free Discovery Visit to assess your back pain and create a personalized treatment plan tailored to your needs.
Our expert team, led by Rhonda Millet, can help you develop a treatment plan that addresses the root cause of your pain and improves your quality of life.
📞 Call us today at (918) 645-3143 to schedule your free discovery visit
🌐 Or visit here to book online
Start your journey to pain-free sleep and better back health today!