Find The Best Sleeping Positions to Reduce Back Pain

Tossing and turning all night from back pain leaves you exhausted the next day. While the causes of back discomfort range widely, your sleep position can either alleviate or exacerbate the problem. Choosing supportive, spine-aligning sleeping postures is key to reducing pain and stiffness.

How Sleep Position Affects Back Pain

Any position that causes spine twisting, compression, or unnatural curves can stress the back. This often worsens existing back problems. The best sleeping positions keep the head, neck, and spine aligned without awkward bends. Your mattress also affects support and alignment. Old, poorly contoured mattresses contribute to back pain by failing to cradle the joints properly.

Here’s how common sleep positions impact back comfort and pain levels:

Back sleeping – This evenly distributes body weight and reduces pressure points. It keeps the spine elongated. Just be sure to put a pillow under the knees to prevent flattening of the lower back.

Side sleeping – Curling up on your side with knees bent relaxes the back. Be sure to place a pillow between the knees to prevent rotation of the hips and spine. Use a thicker pillow to support the head and neck.

Stomach sleeping – This often twists the neck to one side and arches the back unnaturally. Use slim pillows under the pelvis and ribs to minimize arching if you must sleep this way.

Fetal position – Lying on your side with your knees curled up towards your chest rounds the spine. This can reduce back pain for some, but strains it for others.

Log position – Lying on your side with legs straight and arms down by your sides keeps the spine aligned. Use pillows between the knees and at your side to prevent rolling.

The key is choosing positions that feel most comfortable and supported to avoid aggravating back problems. Let pain signals guide you.

Choosing the Best Sleep Position for Back Pain

Most doctors and physical therapists recommend back or side sleeping positions for better spinal alignment and pain prevention. Here are specific steps for each position:

Back Sleeping Tips

  • Lie flat with your head, neck, and spine aligned.
  • Use a contoured cervical pillow that supports the neck without tilting the head up or to the sides.
  • Place pillows under your knees to prevent lower back flattening.
  • Consider using a lumbar support cushion or rolled up towel under your lower back for added support.
  • Use a body pillow for greater side-to-side comfort and security.
  • Avoid using multiple pillows, which can prop up your head too high and strain the upper back.
  • If using a CPAP machine for sleep apnea, adjust the head straps to keep your mask and head properly positioned without curvature.

Side Sleeping Tips

  • Keep your spine straight from head to tailbone. Bend knees slightly for comfort.
  • Use a firm cervical pillow that fills the space between your shoulder and head.
  • Place a pillow between your knees to prevent hip and spine rotation.
  • Use pillows or bolsters along your back for security and to prevent rolling onto your stomach.
  • If you have shoulder pain, hug a body pillow to keep your upper arm supported.
  • Avoid cradling your head with your arm, which can misalign your neck and upper back.

Listen to your body’s signals. Shift positions periodically through the night from side to back sleeping to find relief.

Choosing the Right Pillows and Supports

Proper pillow support ensures your head and neck align with the rest of your neutral spine. Here are some pillow options:

  • Cervical contour pillows cradle the head and neck. They come in various materials, heights, and shapes.
  • Wedge pillows gently slope down to elevate the upper back and neck at an angle to relieve lumbar pressure.
  • Body pillows promote side sleeping alignment. You can position them between your knees or hug them to prevent rolling and support your back, neck, hips, and shoulders.
  • Knee pillows fit between your knees during side sleeping. They prevent your upper leg from pulling your spine out of position.
  • Lumbar support pillows cushion the inward curve of the lower back while keeping the spine lifted.

Take note if any pillow seems to worsen discomfort or cause new pain. Your pillow should feel comfortable and keep your head, neck, and spine neutral.

Creating an Ideal Sleep Environment

Aside from sleep position, your mattress, foundation, and bedroom setup also impact back comfort. Follow these tips:

Choose the right mattress – Old, sagging mattresses misalign the spine. Memory foam and hybrid styles often excel in catering to aches and pains.

Consider mattress toppers – Added layers of memory foam or natural latex can tailor softness and support.

Use breathable, moisture-wicking bedding – Cool, comfortable bedding helps you sleep through any night sweats from pain.

Keep your bedroom quiet, cool, and dark – A relaxing sleep environment minimizes pain-inducing tension and restlessness.

Reduce clutter and slip hazards – Clean, organized surroundings prevent painful slips and falls during middle-of-the-night bathroom visits.

Doing everything you can to create a soothing, spine-supporting sleep space makes it easier to drift off to sleep comfortably.


Choosing the right sleeping position for your back condition is key to reducing pain. Side and back sleeping with proper pillow support typically offer the best spinal alignment. Rule out any underlying medical conditions causing ongoing discomfort. And create a sleep haven tailored to relieving your specific back problems. With some adjustments to your sleep setup, you’ll look forward to heading to bed instead of dreading a painful night ahead.