Back pain is one of the most common health complaints worldwide, affecting millions of people every year. Whether it’s due to poor posture, an injury, a sedentary lifestyle, or chronic conditions like sciatica or herniated discs, back pain can make even simple activities—like sleeping—extremely uncomfortable.
Fortunately, how you sleep can play a significant role in either relieving or worsening your pain. The right sleeping position can help align your spine, relax tense muscles, and reduce pressure on sensitive areas. In this blog, we’ll explore the best sleeping positions for back pain, what to avoid, and how to optimize your sleep setup for better spinal health.
Your spine has a natural S-shaped curve. When you sleep in a position that supports this curve, your body relaxes and regenerates during the night. Poor sleeping posture, on the other hand, can strain your muscles, misalign your spine, and increase inflammation—all of which can contribute to back pain.
Choosing the right sleeping position is especially important if you:
Wake up with stiffness or soreness in your back.
Toss and turn to find a comfortable position.
Feel your back pain worsening overnight or in the morning
1. Sleeping on Your Back with a Pillow Under Your Knees
⭐ Best for: Overall back support and spinal alignment
Lying on your back distributes your weight evenly and maintains the natural curve of the spine. By placing a pillow under your knees, you elevate your legs slightly, which reduces pressure on your lower back.
How to do it:
Lie flat on your back.
Use a supportive, not-too-thick pillow under your head.
Place a small pillow or rolled-up towel under your knees.
Bonus tip: A medium-firm to firm mattress works best for back sleepers.
2. Sleeping on Your Side with a Pillow Between Your Knees
⭐ Best for: Lower back pain and sciatica
Sleeping on your side can help relieve pressure on your spine. Adding a pillow between your knees prevents your upper leg from pulling your spine out of alignment and supports your hips.
How to do it:
Lie on your side (preferably the left side to improve circulation and digestion).
Bend your knees slightly.
Place a firm pillow between your knees to keep your hips aligned.
Bonus tip: If there’s a gap between your waist and the mattress, place a small pillow or towel there for extra support.
3. Fetal Position
⭐ Best for: Herniated discs and spinal flexibility
Sleeping in a curled fetal position opens up the space between vertebrae, which can reduce tension on herniated discs.
How to do it:
Lie on your side.
Curl your knees toward your chest.
Tuck your chin slightly (but not too much to avoid neck strain).
Switch sides occasionally to prevent imbalances.
Note: This position may not be ideal if you have joint pain or stiffness
4. Reclined Sleeping Position
⭐ Best for: Degenerative disc disease or spinal stenosis
Sleeping in a reclined position can be helpful if sitting or reclining reduces your pain. This posture opens up the angle between your thighs and trunk, reducing pressure on your spine.
How to do it:
Use an adjustable bed or a reclining chair.
Place pillows behind your back and under your knees for support.
Bonus tip: A wedge-shaped pillow can help mimic a reclined position on a standard bed
5. Sleeping on Your Stomach (With Modifications)
⚠️ Not recommended unless necessary
Stomach sleeping is generally discouraged because it flattens the natural curve of the spine and strains the neck. However, if this is your preferred or only comfortable position, there are ways to reduce its impact.
How to modify it:
Place a thin pillow under your pelvis or lower abdomen to support the lumbar curve.
Use a very soft or no pillow under your head to reduce neck strain.
Note: Consider training yourself to shift to a side or back position over time
Choosing the Right Mattress and Pillows
Your sleep setup is just as important as your position. Here’s what to look for:
✔️ Mattress:
Medium-firm to firm is generally best for back support.
Replace old mattresses every 7–10 years.
If your mattress is too soft, consider adding a firm topper.
✔️ Pillow:
For back sleepers: medium-loft pillow that supports the neck.
For side sleepers: firmer, thicker pillow to fill the space between shoulder and head.
For stomach sleepers: soft, flat pillow or no pillow at all.
Tips to Improve Sleep with Back Pain
Stretch before bed: Gentle yoga or light stretching can relax muscles.
Apply heat: Use a heating pad for 10–15 minutes to soothe tight areas.
Maintain a consistent sleep schedule: Going to bed and waking up at the same time daily helps your body regulate healing and recovery.
Strengthen your core: A strong core supports the spine and reduces strain during sleep
When to See a Doctor
While improving your sleeping position can significantly help with back pain, persistent or worsening pain may indicate a more serious condition such as:
Herniated disc
Spinal stenosis
Osteoarthritis
Scoliosis
Inflammatory diseases
Consult a healthcare provider if:
Pain lasts more than a few weeks.
It interferes with daily activities.
You experience numbness, weakness, or radiating pain
FAQs: Sleeping Positions for Back Pain
1. What is the best sleeping position for lower back pain?
The best position is on your back with a pillow under your knees. This helps maintain spinal alignment and reduces pressure on your lower back.
2. Is it bad to sleep on your stomach if you have back pain?
Yes, stomach sleeping can strain the spine and neck. If you can’t change your position, place a pillow under your hips to support your lower back.
3. Can the wrong pillow cause back pain?
Absolutely. A pillow that’s too high or too flat can misalign your spine, especially in the neck and upper back.
4. Should I sleep without a pillow for back pain?
Back and side sleepers should use a supportive pillow, but stomach sleepers might benefit from a very soft or no pillow to reduce neck strain.
5. Is side sleeping better for back pain than back sleeping?
Both can be effective if done correctly. Side sleeping with a pillow between the knees and back sleeping with a pillow under the knees are both great options.
6. How long does it take to see results from changing sleeping positions?
Most people notice improvement within a few days to a week of adjusting their position and sleep setup.
7. Should I see a doctor if my back pain doesn’t improve?
Yes. If your pain lasts more than a few weeks, affects your mobility, or comes with numbness or tingling, consult a healthcare provider.
