7 Ways to Get the Best Sleep Position for Lower Back Pain

April 28, 2024

7 Ways to Get the Best Sleep Position for Lower Back Pain

Tossing and turning, but can’t sleep? Are you facing lower back pain issues? Do you

know, you overcome by following the best sleep positions for lower back pain? 

We understand that lower back pain is excruciating and impacts regular life—challenging your sleeping cycle, and physical and mental health. However, you can fix your lower back pain by making minuscule changes in sleeping positions. So, what are those minor changes you should consider? 

No worries. You have come to the right place! This blog will guide you to the best sleep position for lower back pain. So, let’s dive in! 

7 Best Ways to Sleep with Lower Back Pain

Every adult needs at least 7 to 9 hours of deep sleep to function properly. People who sleep less than this are most likely to face more health issues than those who do. Problems like lower back pain can affect more spacing out for more diseases to attack you.

Don’t stress out! We have the solutions to help you eliminate such a situation. Now, let’s talk about sleeping positions to avoid lower back pain and their benefits in detail:

Sleeping Side-Wise 

Sleeping side-wise is considered one of the best positions for lower back pain. Surprisingly, it also reduces snoring problems and sleep apnea improving your health. Side Sleeping is also recommended for pregnant women. This sleeping technique improves blood circulation in the heart, fetus, uterus, and kidney

Moreover, sleeping on your side aligns your spine, lessening the pain in your lower back. Almost 60% of adults consider side-sleeping the healthiest and best position to sleep for lower back and hip pain. If you’re confronting severe back pain, try sleeping side-wise to relieve the pain.

Sleeping on Your Back

Sleeping on your back is as beneficial as side sleeping. Back sleeping lets your stress, headache, pressure, and compression on the chest go down. This position is not only highly effective with lower back pain but also helps you reduce acne, wrinkles, and blemishes


Modifying the Fetal Position

Have you ever seen a baby side-sleeping being curled up? This is what sleeping in a fetal position looks like.  Sleeping in the fetal position minimizes pain in your lower back and joints. Tucking your knees close to your chest opens up the stiffness in your joints and spine.

Placing Pillow Between Knees

Placing a pillow between your knees increases your comfort in bed. It plays a crucial role in eliminating stress on your knees. This position gives support to your knees , spine, and pelvis to be in a neutral position. Eventually, this position won’t cause any discomfort or pressure on your lower back. 


Sleeping in a Reclined Position

If you can’t sleep due to a lower back pain issue, then a reclined sleeping position can help you. After the side-wise sleeping position, the recliner sleeping technique is another way of getting rid of lower back pain. Additionally, recliner chairs can reduce your snoring, GERD, and sleep apnea problems. 

However, you cannot get the results overnight. You have to sleep in a reclined position regularly to release your pain.


Sleeping Side-Wise with a Support

Sometimes, your spin’s natural curvature needs support and balance. Sleeping side-wise with the support of a pillow eventually releases and relaxes pressure from your spin. This sleeping technique will be beneficial for you to have deeper sleep as well as reduce back pain. 


Putting Pillow while Sleeping on Stomach

Still, facing problems while sleeping after following the above-mentioned techniques? Then sleeping on the stomach can give you some relief. In that case, you should put a pillow under your pelvis. If nothing works, this technique will reduce the strain and stiffness in your lower back, hips, and stomach. 


Alternative Ways to Sleep with Lower Back Pain

Have you started following the above-mentioned techniques? Very Good! But, still can’t sleep due to lower back pain? No worries! Some alternative ways can be the best way to sleep with lower back pain and sciatica. 

Maintaining Sleep Hygiene

Maintaining sleep hygiene is mainly recommended for people with insomnia and sleep deprivation. In total, you should follow five principles of sleep hygiene - valuing, trusting, prioritizing, personalizing, and protecting your sleep from external influence. Following the principle can reduce your anxiety, stress, and tiredness. 

Shifting from One Position to Another

Have you ever woke up to another sleep position? Well, that happens to most of us. Shifting positions can reduce the pressure from a single area to reduce pain or discomfort. Additionally, changing the sleeping position can improve blood circulation throughout your body and back muscles.

Choosing Comfortable Pillow & Mattress

Sleep is going to be hard if your pillow or mattress does not match your comfort level. For side and back sleeping positions, medium-firm mattresses to support hips, shoulders, and spine are the perfect choice. Additionally, you should try to change the pillow and mattress covers once a week to avoid dust. Choose the right pillows and mattresses depending on your weight and sleeping position. 

Creating a Proper Environment for Sleeping

To craft a sleep sanctuary, you should go for a quiet, dark, and cool place. Create the environment of your sleeping place as you want. Additionally, try to limit your screen time, and sidestep stress and anxious stimulants to get a good sleep. 

What Causes Lower Back Pain?

Lower back pain is frustrating when you have to deadlines to meet. Lower back pain can disrupt your daily routine, making you exhausted and irritated. However, if you become a bit cautious, you can easily sidestep this situation! The following activities are the common ways of getting lower back pain.

  • Lifting weights improperly, straining muscles and ligaments
  • Sitting in a poor posture
  • Doing repetitive work, and 
  • Avoiding exercise can trigger back pain
  • Severe conditions like spinal stenosis, arthritis, spinal fractures, and osteoporosis can be recovered through surgery. 


Well, here we are, at the end of this blog. During the blog, we have discussed a few of the best sleep positions for lower back pain, some alternate ways, and, of course, what causes the lower back pain. Hope this helps. 

Remember, the information presented here is intended for general knowledge and shouldn't replace professional medical advice. If you're experiencing persistent lower back pain, don’t hesitate to consult a healthcare professional. They can offer you personalized guidance and help you find the most effective strategies to manage your pain. 

Wishing you a healthy and pain-free future!

FAQs :

What is the Best Sleep Position for Lower Back Pain?

Sleeping on your back can be considered the best sleep position for lower back pain. You can also use pillows under the neck and knees for spine alignment. Many people find it the most useful way to sleep. 

How Should I Sleep if My Lower Back Hurts?

If your back hurts, then try sleeping on the side and back, and fetal position. Additionally, a good mattress and pillow can also do wonders to solve back pain. Don’t forget to prioritize your sleep hygiene and stress management.

How Do You Relieve Lower Back Pain Fast?

You can apply heat or ice for 15-20  minutes for fast relief from your lower back pain. You can also gently massage the area with hot oil for 30 minutes. However, it can be temporary. Your back pain can return if you do not focus on taking proper medications. 

Is Lying in Bed Good for Lower Back Pain? 

Lying in bed is good for lower back pain. However, it is a temporary solution. Even so, it can be counterproductive in severe cases. 

Why is Back Pain Worse at Night?

If you are sleep-deprived, dehydrated, and have less muscle support, then 

The pain worsens at night because of sleep depressiveness, dehydration, increased inflammation, and less muscle support.

What is the Healthiest Sleeping Position?

Side and back sleeping generally counts as the best sleeping position. These two positions reduce snoring or heartburn and keep your spine aligned with your body. Additionally, side and back sleeping positions provide maximum comfort and pain-free sleep. 

Reference :

  1. https://www.keckmedicine.org/blog/the-best-and-worst-sleep-positions-for-back-pain/  
  2. https://www.health.harvard.edu/pain/bed-rest-for-back-pain-a-little-bit-will-do-you#:~:text=You%20can%20rest%20on%20a,when%20lying%20on%20your%20stomach
  3. https://www.sleepfoundation.org/sleeping-positions/side-sleeping#:~:text=Not%20only%20is%20side%20sleeping,a%20reduced%20risk%20of%20snoring  
  4. https://pubmed.ncbi.nlm.nih.gov/34676592/#:~:text=The%20'5%20Principles'%20encourage%20people,Trust%2C%20and%20Protect%20their%20sleep
  5. https://www.healthline.com/health/how-much-deep-sleep-do-you-need#faq

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