Date: February 12, 2025
The Best Sleeping Positions for Lower Back Pain Relief
Are you losing out on sleep because of back pain?
Lower back pain can make it difficult to get a good night’s sleep, leaving you feeling stiff and uncomfortable when you wake up. If you’ve been struggling with back pain at night, your sleeping position may be making it worse. The way you sleep plays a crucial role in spinal alignment, pressure relief, and overall back health.
At Life Aligned Wellness Center in Tucson, we help patients find non-invasive solutions for back pain, including chiropractic care and spinal decompression therapy. Read more about our decompression technology here.
We have created this simple guide to help you sleep better. In this guide, we’ll explore the best sleeping positions for lower back pain relief and provide expert-backed tips to help you sleep more comfortably.
Why Does Sleep Position Matter for Lower Back Pain?
The lower back supports much of your body’s weight, making it vulnerable to stress and misalignment. When you sleep in an awkward position, it can put excess pressure on the spine, muscles, and nerves, leading to stiffness, discomfort, and even worsening pain over time.
By adjusting your sleeping posture, you can:
- Maintain proper spinal alignment
- Reduce pressure on the lower back
- Prevent stiffness and inflammation
- Improve overall sleep quality
Let’s explore the best sleeping positions to relieve lower back pain and wake up feeling refreshed and pain-free.
Best Sleeping Positions for Lower Back Pain Relief
1. Sleeping on Your Back with a Pillow Under Your Knees
Best For: Spinal alignment and weight distribution
Lying flat on your back helps maintain a neutral spine position, reducing strain on
the lower back. Placing a pillow under your knees supports the natural curve of the spine and helps distribute body weight evenly.
Pro Tip: If you have chronic lower back pain, consider using a medium-firm mattress for better support.
2. Sleeping on Your Side with a Pillow Between Your Knees
Best For: Reducing spinal twisting and hip strain
Sleeping on your side naturally aligns the spine, hips, and pelvis, preventing excess twisting that can cause pain. Adding a pillow between your knees further stabilizes the spine and relieves pressure.
Pro Tip: If one side is more painful, try sleeping on the opposite side to reduce pressure on the affected area.
3. Fetal Position
Best For: Easing pressure on spinal discs
Curling into a fetal position opens up the space between vertebrae, reducing compression on herniated or bulging discs. This position helps relieve nerve pressure and improve comfort.
Pro Tip: If sleeping in this position makes your shoulders uncomfortable, place a pillow under your arm for extra support.
Here is what to Avoid When Sleeping with Lower Back Pain
- Sleeping on a very soft mattress – It can cause the spine to sag and worsen pain.
- Twisting your spine – Sleeping in a twisted position can strain your muscles and nerves.
- Using too many pillows under your head – This can misalign your neck and spine.
- Avoid sleeping on your stomach- Sleeping in this position could further misalign your spine and create more problems.
Additional Tips for Better Sleep with Lower Back Pain
- Invest in a Supportive Mattress – A medium-firm mattress provides the best support for lower back pain sufferers.
- Stretch Before Bed – Gentle lumbar stretches can help relax your muscles and ease tension.
- Use Heat Therapy – Applying a warm compress before bed can reduce stiffness.
- Try Spinal Decompression Therapy – If your pain is persistent, spinal decompression can relieve pressure on discs and nerves. Learn more about Spinal Decompression Therapy Here.
When to Seek Professional Help?
If lower back pain disrupts your sleep regularly, it may indicate an underlying condition that requires professional treatment. At Life Aligned Wellness Center in Tucson, we provide chiropractic care, spinal decompression, and personalized treatment plans to help you find lasting relief.
Don’t let lower back pain keep you up at night—schedule a consultation today!
Your sleeping position plays a significant role in lower back pain relief. By making simple adjustments—such as sleeping with a pillow under your knees or switching to side sleeping—you can wake up feeling refreshed and pain-free. Pairing good sleep habits with chiropractic care can further enhance spinal health and long-term pain relief. If you want to learn more about how sleep and back pain correlate click here.
If you’re struggling with lower back pain, contact Life Aligned Wellness Center today and take the first step toward better sleep and a pain-free life!