5 of the Best Sleeping Positions for Lower Back Pain

March 13, 2019

Sleep on your side with a pillow between your knees.

  1. Roll onto your side so that your right or left shoulder makes contact with the mattress, along    with the rest of that side of your body.
  2. Position a pillow to support your head and neck.
  3. Place a pillow between your knees. (Using the pillow between your knees keeps everything in   better alignment)
  4. If there is a gap between your waist and your mattress, try using a smaller pillow there for additional support.

*Sleeping on the same side every night can cause issues such as imbalance, so try switching it up.

Sleep on your side in the fetal position.

This one is especially helpful for those who have a herniated disc by opening the joints and reducing bending of the spine.

  1.  Roll gently onto your side.
  2.  Position a pillow to support your neck and spine.
  3.  Tuck your knees in toward your chest and curl your torso toward your knees.


Sleep on your stomach with a pillow under your abdomen.

This is generally considered one of the worst sleeping postures, but may be beneficial for those who struggle to sleep in any other position.

  1.  Place a pillow under your pelvis and lower abdomen to relieve some of the pressure from your  back.
  2.  Use a flat pillow for your head or you may also choose not to use one.


Sleep on your back with a pillow under your knees.

  1.  Lay flat on your back; avoid twisting your head sideways
  2.  Position a pillow underneath your neck for support.
  3.  Place a pillow underneath your knees and keep your spine neutral. (The pillow will keep the curve in your lower back)
  4.  For extra support, you may also want to place a small pillow or rolled up towel under the small of your back.


Sleep on your back in a reclined position

If you have isthmic spondylolisthesis, this one may help you:

  •  If you find great relief from resting in a reclined chair, it may be worth investing in an adjustable  bed for the best alignment and support.


*Alignment is key.

Whichever position you choose, keeping proper alignment of your spine is the most important factor. Focus on aligning your ears, shoulders, and hips.  If you notice gaps between your body and the bed that strain your muscles and spine, you can use pillows to fill in the gaps and reduce stress.