The 6 Best Sleeping Positions for Lower Back Pain

Last updated on June 6th, 2024 at 05:12 pm

Suffering from lower back pain is no joke. It can not only negatively affect your mood but also put a significant strain on your body. Unfortunately, more and more people are suffering with this type of pain. If you’re part of this group, keep reading, we have some ideas that may help.

With bad posture and awkward sleeping positions being a leading causes of back pain, you may want to consider adjusting the way you sleep. In this article, you’ll discover the six best sleeping positions for lower back pain, including sleeping on your side in the fetal position, sleeping on your back in a reclined position, sleeping on your stomach with a pillow under your stomach, and sleeping on your back with a pillow under your knees, among others. 

Are you ready to improve your sleeping habits and improve your lower back pain? Let’s get started.

The 6 Best Sleeping Positions for Lower Back Pain

Sleeping on Your Back in a Reclined Position

With so many people struggling with lower back pain, you might be surprised to hear that sleeping on your back, which is most common, is one of the best positions for lower back pain. Why? Because it keeps your spine straight and aligned. This position can have great relaxation benefits as well because it allows the pelvis to rest flat against the mattress.

The goal is to have your body completely flat, with your arms relaxed at your sides and your legs extended. It can also be helpful to use a thin pillow to keep your neck aligned with your spine. However, your bed and mattress also matter: for example, if you are choosing between box spring vs foundation bed, you need to know that they will provide different types of mattress support, and, therefore, comfort. 

Sleeping on Your Stomach With a Pillow Under Your Stomach

Another position that can help you get rid of lower back pain is sleeping on your stomach with a pillow under your stomach. This works really well for those who suffer from insomnia and are unable to sleep on their side or back because of stiffness.

The key here is to keep both of your knees bent a little, and place a pillow underneath your stomach. The pillow should be thin enough to prevent your back from arching downwards. The end result should feel comfortable.

Sleeping in a Fetal Position

The fetal position is the most commonly known of the best sleeping positions for lower back pain, especially for pregnant women.

To implement it, simply lie down on one side and tuck one leg under the opposite thigh. Make sure that your knees are bent at the same angle to avoid stressing out your lower back. You can also put a pillow under your stomach (or simply hug it) if you wish to be even more comfortable.

Sleeping on Your Back Without a Pillow

If you feel most comfortable sleeping on your back without a pillow, this position is another great option for getting rid of lower back pain. We recommend putting a soft blanket underneath yourself to ensure that you don’t wake up sore as a result of pressure from your mattress. 

If you want to make the position even more comfortable, put a wedge or extra pillow underneath your knees while keeping them together. This will help reduce the distance between your lower back and the mattress and make it easier for you to fall asleep.

Sleeping on Your Side With a Pillow Between Your Knees

If you struggle with back pain, this position is another good option. The key here is to place a pillow between your knees so that the higher leg doesn’t pull your spine out of alignment or put stress on your hips. Keep your legs slightly bent at the same angle to keep pressure off the lower part of your spine. This position is great both for back and hip pain.

Sleeping on Your Stomach With a Pillow Under Your Stomach and Head

While this last position might not be among the best sleeping positions for your neck, it will certainly provide you with better comfort for back pain. Here, you need to place a thin pillow under your stomach and head, while keeping your arms and legs stretched out. Simply lie on top of the pillow, and allow gravity to do its thing.

Conclusion

Sleep is essential both for your physical and mental health. It helps you relax, deal with stress, and prepare for the day to come. However, if you suffer from lower back pain, you may need to change the way you sleep.

Not only can bad sleeping habits make you more prone to back pain, but they can also worsen your overall condition. If you are ready to improve, or even get rid of, lower back pain and other issues that might be affecting your quality of life (like snoring), then we suggest trying these suggestions from this list of the best sleeping positions for lower back pain. You may discover that one of them will make all the difference!  

Also read:
How to Relieve Back Pain Fast at Home While Waiting to See a Doctor
Self-Care Checklist Printable (Free)
Practical Ways to Fit More Exercise Into Your Day

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