5 Best Sleeping Positions for Lower Back Pain

5 Best Sleeping Positions for Lower Back Pain

By Layla Parker.

Nobody can sleep comfortably while the symptoms of lower back pain are still manifesting. Learn how to prevent this with the following sleeping positions.

Lower back pain has a permanent effect on a person’s life. It can hamper anyone from fulfilling their day-to-day errands. It can also disrupt regular sleeping patterns.

Fortunately, there’s no real need for an individual to endure sleepless nights just because of searing back pain. There are various therapies and medication that you can take to mitigate its nasty effects. However, a simple adjustment to anyone’s sleeping position can keep the ache in moderation.

Here are the top five recommended sleeping positions for this symptom

Back Sleeping with Knee Support

To improve the structure and alignment of the back, a person should lie on his back. Perhaps, this is the most effective position to mitigate the manifestation of pressure points and muscle sores. Those that experiences back pain should always consider this particular posture if they wish to sleep soundly.

Lying on the back distributes the overall weight of the body. Therefore, minor muscle strains and spine misalignment can occur. It is also a comfortable position since the mattress support for arthritis is there. The better the support system of a mattress, the more effective this sleeping position becomes.

One should not also forget to place a pillow underneath the knees. It optimises your body’s stability while maintaining the proper spinal curve.

Fetal Posture

People who are suffering from herniated disc typically experiences back pain. For them to sleep correctly, doing a curled posture or “fetal” position is entirely necessary.

While on this position, the knees are pressed against the chest. As a result, the spine doesn’t bend that easily. Furthermore, it allows you to provide ample space to your joints so that it won’t get choked.

Don’t forget that pillows still play an essential role in this sleeping position. Specifically, the placement of the pillow should be on the head and neck region. It can prevent these parts from aching while your body is curled.

Side Sleeping

Sleeping on sides is quite comfortable. It is one of the suggested postures for those that suffer from regular nocturnal back pain. The spine stretches out properly in here. It also corrects misalignment and prevents further instances of muscle strains.

However, there’s a proper way to sleep on the body’s side. A medium-firm pillow should be placed between the knees to prevent pressure points from happening. The would allow one of your legs to be elevated. As a result, the correct alignment of the spine and hips remain.

A pillow should also be present on the neck and head areas. Without it, straining on the upper part of your body is very highly possible.

Back Sleeping (Reclined Posture)

There’s a benefit if a person would try to sleep while their backs are reclined. It can somehow alleviate backaches and other discomforts in the lower regions. Those that have been diagnosed with lumbar conditions are sometimes suggested to sleep like this.

Often, the best pair of recliners is an adjustable mattress. After all, the latter enables modification of spine alignment and support based on a person’s preferences.

If the body is reclined while sleeping, natural space is being created between the trunk and thighs. When this happens, the spine is not susceptible to pressure and straining anymore.

Stomach Sleeping

There is a truth on the claims that sleeping on the stomach can aggravate lower back pain. If not done correctly, this position causes your neck to be stressed due to improper elevation and alignment.

Fortunately, a person doesn’t have to switch to other positions if they find this one extremely comfortable. Putting pillows beneath the lower abdomen and pelvis can vanquish the pressure on your back while facing the facing the bed front. Meanwhile, placing a pillow below the head is already optional.

Sleeping on the stomach is more beneficial for those that suffer from degenerative disc diseases and other conditions that involve the disc. Since the pressure in the back has been removed, the discs won’t hurt anymore.

Final Thoughts

Lower back pain, although not malignant most of the time, can still cause disruptions to your overall sleep quality. It can wake you up in the middle of your repose, or it can cause horrible suffering after you wake up.

In all of these sleeping positions, it is notable that spinal alignment is thoroughly emphasised. Take into account that most cases of back pain are due to the aggravation of the spine. The sleeping positions mentioned here are among the critical solutions to prevent this thing from happening.

Furthermore, it also recommended for a person to purchase ergonomic pillows and mattresses. If one wishes to sleep without experiencing any discomforts and pain, proper sleeping amenities should be present first.

That’s it for now. For questions and suggestions, drop them in the comment section below.




Layla Parker is the founder of ASleepyWolf.com. The site brings you a lot of reliable and useful information about sleeping and everything related to it such as the therapies that improve your sleep, the ways of sleeping you should try, all the products you use every day that affects directly to your sleep, your health, and your life.

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Authored by: Layla Parker

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there’s a proper way to sleep on the body’s side. A medium-firm pillow should be placed between the knees to prevent pressure points from happening. The would allow one of your legs to be elevated. As a result, the correct alignment of the spine and hips remain


@ Kathleen - Have you tried a medication call BACLOFEN? It has helped stop my spasms and allowed me to obtain a side sleeping position and thus 6 hours of good sleep per night.

Kathleen Kaiser

I currently have five compression fractures in my back and I am unable to find a comfortable position at all. The last couple of weeks or more I’ve been sleeping in a recliner. But this is killing my neck and my feet. I know I would do much better if I could lay on my back, but my back starts spasming real bad whenever I try that. Maybe somebody reading this comment can suggest a position for me to try


S a long time pain warrior I’ve seen these tips many times over the years and are usually advocated by persons who don’t have significant back pain. Since I now can’t get sufficient pain meds to ease nightime pain sleeping is now a nightmare that involves little sleep. It’s tossing and turning and pain. I probably do all of these positions a dozen times a night. The tips are good for those with mild pain, but I doubt those are the ones following NPR.

All the above 5 sleeping positions are good but I prefer side sleeping because it has a lot of health benefits such as it improves the blood circulation and nutrition of our body. Thank you very much for this well-written article. I appreciate it.

Alessio Ventura

I have the worst possible case of spondylosis. I also have dual pars fractures at L5. I’ve also had several shoulder surgeries on both shoulders, including 2 failed replacements on the left and 3 failed on the right due to p-acnes infection.

There IS NO GOOD POSITION for sleeping.

If you truly have intractable pain, you cannot WILL IT AWAY. So-called “coping” or “willing” your pain away DOES NOT WORK.