Sleep Smarter: The Best and Worst Sleeping Positions for Back Pain

Waking up with back pain can be frustrating, affecting your daily routine and overall well-being. If you struggle with back pain, your sleeping position could be the culprit. Poor sleep posture can put unnecessary pressure on your spine, leading to stiffness, discomfort, and even chronic pain.

Discover our list of the best and worst sleeping positions for back pain below!

Best Sleeping Positions for Back Pain Relief

1. Sleeping on Your Back

Sleeping on your back is one of the best positions for people with back pain, as it evenly distributes your body weight, and keeps your spine and head in a neutral position. This is a particularly effective sleeping position to relieve lower back pain, but needs to be done correctly to maximise its benefits.

Make sure you:

• Lie flat on your back with your arms by your sides.
• Use a medium-firm mattress and a supportive pillow under your head.
• Place a supportive pillow under your knees or low back (If needed) to maintain the natural curve of your spine.
  (You may want to avoid if you are pregnant as it can lower blood circulation to your heart and baby)

One of the biggest challenges with this sleeping position is that some people aren’t accustomed to it, making it difficult to fall asleep. If this is the case for you, start by sleeping on your back for short periods and gradually extend the time so your body gets used to it.

 2. Sleeping on Your Side 

Sleeping on your side is a common sleeping position that is found to be preferred by 60% of adults. When sleeping on your side, this helps to maintain the natural curve of your spine, reducing pressure on your back and promoting better spinal alignment. This is also a great position for people who snore or have sleep-dependent sleep apnea, as it helps to keep their airways open.


Make sure you: 

• Use a pillow between your knees to keep your spine aligned and prevent strain on your hips and lower back.
• Use a medium-firm mattress and a supportive pillow under your head, to maintain spinal alignment
  

3. Fetal Position

The fetal position is essentially a variation of side sleeping, where you curl up on your side with your knees bent and  drawn toward your chest. This sleeping position is particularly beneficial for people with herniated discs or sciatica, as it helps relieve pressure on the spine and nerve roots. 

Make sure you:

• Use a pillow between your knees to keep your spine aligned and prevent strain on your hips and lower back.
• Use a medium-firm mattress and a supportive pillow under your head, to maintain spinal alignment
• Do not twist your upper leg over the lower one, as this can torque your spine and lead to discomfort or pain

By adopting one of these sleeping positions and using supportive mattresses and pillows, you can significantly improve your quality of sleep and reduce back pain over time.

Worst Sleeping Position for Back Pain: Sleeping on your Stomach

Sleeping on your stomach puts the most pressure on your spine’s muscles and joints because it flattens the natural curve of your spine. It can also obstruct breathing which can negatively impact your overall sleep quality. If you sleep on your stomach with your neck twisted to one side, it places significant strain on your neck and upper back. This twisting motion leads to a misalignment between your neck and spine, which can cause neck and upper back pain, stiffness, and even long-term issues.

To protect your spine and reduce the risk of back and neck pain, it’s best to avoid sleeping on your stomach.

When to See a Doctor or Chiropractor

While these sleeping positions can help prevent back pain,  it’s important to know when to seek professional help. If you experience persistent or worsening pain even after you’ve tried the recommended sleeping positions, our expert chiropractor at Posture Patterns can help. Contact us today for expert chiropractic care.