Best Sleeping Positions For Lower Back Pain

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Best Sleeping Positions Lower Back PainBest Sleeping Positions For Lower Back Pain

A common complaint from people with lower back pain is that they find it difficult to get a good night’s sleep.  Not only is it difficult for back pain sufferers to get to sleep but it is also common for them to wake up several times in the night to change to a more comfortable position.

A restless sleep often feels like no sleep at all, as constantly waking up does not allow a person to reach a deep enough sleep (REMs) to feel fully recovered the morning after.  What ways can we improve our sleep quality to allow us to feel fully refreshed the next day.

The quality of the mattress itself will help a person get more comfortable in bed, as I describe in this post.  However, in this post I will be looking at the best sleeping positions for lower back pain and I hope they will help you, at last, get a good night’s sleep.


Sleeping positions

We all grew up sleeping in different positions that made us feel comfortable in bed and these positions may be on our back, on our side or on our front.  Some of these positions may now make your back feel uncomfortable but there are ways to sleep in each of these positions and help your back relax and reduce aches and pains.  Lets have a look at the correct ways to sleep in each of these three positions.


Sleeping on your side

When getting ready for sleep on your side, draw your legs up a little and place a pillow between your knees.  Keeping your legs and hips aligned will help keep your spine in a neutral position and this will reduce the chances of your back straining in an uncomfortable position.  If you allow the top leg to fall over the bottom leg, your hip will lean forward and subsequently twist your spine.  This spinal rotation will cause back pain and sleep disturbances.(1.)


Sleeping on your back

Once again when lying on your bed it is most important to keep your spine in a neutral position.  By over arching your lower back or lying too flat on your bed it will put unwanted strain on your lumbar area and back muscles.   However, If you like sleeping on your back then place a pillow under your knees.  This will allow your spine to lay in a natural position.  You can also place a rolled up towel under your lower back area to add some more support to your spine.  Support your neck with another pillow.(2.)


Sleeping on your front

Sleeping on your stomach is the worst position for your back, however, some people can only fall asleep in this position.  If you really want to sleep on your front then try this.  Place a pillow under your pelvis and lower stomach area.  This should reduce the strain on your lower back.

Sleeping with a neck pillow in this position may also add extra strain to your lower back so try resting your head with or without a pillow to see which feels better.(3.)  The more research I did on sleeping on your stomach, the more I think it is a bad idea.  not only is it bad for your back but it also puts your neck in an awkward position for a long time frame.

The doctor in the video below has a good tip to help you transition away from this harmful sleeping position.


Getting out of bed

Hopefully you had a decent nights sleep after adding the pillows to support your spine and keep your back in a neutral position.   When you want to get up in the morning it is important to get out of the bed the correct way as to prevent straining your back.

If you did not sleep on your side, then roll over onto your side, knees bent.  Drop your legs over the side of the bed as you push yourself up to a sitting position.  Place your feet on the ground and stand up, keeping your back in a neutral position.  Your back may be stiff after resting in the same position all night so perform these movements in a smooth, relaxed manner.(4.)



Restless nights due to back pain can be a huge burden on a person’s life.  By using these techniques to keep your back in a natural position while you sleep, you will reduce your chances of waking up in the middle of the night due to aches and pains.


I hope you found the ‘best sleeping positions for lower back pain’ helpful.  Have you tried any of these techniques?  Have you some other ways to get a good night’s sleep for back pain sufferers?  Please share with us by leaving a message in the comment box below.  Have a nice day. 🙂