Best Sleeping Positions for Lower Back Pain Relief

Lower back pain can happen for a variety of reasons, so naturally, there’s no one-size-fits-all solution for remedying it. The same is true when it comes to finding good sleeping positions for lower back pain.

Discovering the Best Sleeping Positions for Lower Back Pain Relief

Everyone’s body is different, and sleep preferences vary across individuals. However, according to the experts, there are a few key guidelines on how to sleep to reduce lower back pain. The best way to sleep for lower back pain focuses on maintaining a neutral spine, where the natural curves of your back are supported rather than strained.

Top Recommended Sleeping Positions for Lower Back Pain

With as many as 80% of adults experiencing back pain at some point in life, your sleeping position becomes more than just a preference — it can either relieve or intensify your discomfort. Whether you’re a back sleeper, side sleeper, or someone who finds the best position in their recliner, your sleep setup matters when it comes to spine health.

Back Sleeping: Alleviating Pressure with Proper Support

Sleeping on your back — or the supine position — is often recommended by experts as the ideal sleeping position for spinal health. That’s because it allows your spine to assume a natural and aligned position. However, just lying down flat isn’t quite enough. 

To make this position more supportive, it’s best to place a pillow under your knees. This small adjustment helps maintain the natural curve of your lower back and keeps the muscles relaxed. It’s best to use a small pillow or rolled towel under your neck to support the cervical spine in this position. This posture not only helps reduce pressure on the spine but also evenly distributes body weight, providing extra back support while sleeping.

Side Sleeping: A Balanced Approach

If you’re not a back sleeper, don’t worry. Side sleeping is another highly recommended position for people with lower back pain. When done correctly, it can help maintain a straight and neutral spinal and hip alignment throughout the night. 

Experts suggest placing a pillow between the knees to prevent the top leg from rotating forward and pulling the spine out of alignment. Doing this helps keep the hips, pelvis, and lower back in a healthier and more stable position. Some people also find relief by curling into a fetal position, especially with a supportive pillow tucked between the knees. This posture may be more beneficial for individuals who have herniated disc issues. 

If your lower back pain is localized to one side or the other, it’s best to avoid sleeping on the side that experiences more pain.

Reclined Positions: Leveraging a Recliner for Relief

For people with lower back pain stemming from issues such as degenerative disc disease or isthmic spondylolisthesis, sleeping in a reclined position may be the more comfortable and supportive position. By reclining the torso and elevating, you open up the angle between the thighs and the spine. In turn, this reduces pressure on the lower back. 

This position can also promote spinal decompression and provide a more restful sleep for those with specific types of discomfort. According to musculoskeletal health professionals, reclining positions are especially helpful when traditional flat sleeping leads to more stiffness or lower back pain. 

If you already own a recliner, you may find it to be one of the most comfortable places to sleep. Alternatively, adjustable beds can offer similar benefits by allowing you to customize your sleeping angle. For many people, finding a comfortable, reclined position may be the best way to sleep for lower back pain. 

Positions to Avoid

Not all sleep positions are created equal when it comes to optimizing spine health and reducing lower back pain. One posture stands out as particularly problematic, and that’s stomach sleeping. 

While it might feel natural or even comforting for some, sleeping on your stomach puts significant strain on both the lower back and neck. The spine is forced into an unnatural curve, and turning the head to one side for hours at a time can lead to discomfort or muscle strain that lingers long after you wake up. Over time, this position can aggravate existing back issues or even contribute to new ones. 

If you find it difficult to sleep any other way, try placing a small pillow under your hips and lower stomach to support the natural curve of the lower back, and use either a very thin pillow or no pillow at all under your head. Still, for those dealing with troublesome lower back pain, training yourself to sleep on your side or back is a much better long-term solution.

Enhancing Sleep Comfort: Practical Tips and Tools

Choosing the right sleeping position is just one part of the equation. To further support your lower back and get better sleep, one of the best things you can do is invest in a good mattress. Medium-firm mattresses tend to offer the best balance between support and comfort. It’s best to avoid overly soft mattresses that allow your spine to sink too much.

Use supportive pillows, too. These aren’t just for your head — strategic pillow placement, under the knees for back sleepers, or between the knees for side sleepers, enhances back support while sleeping. Additional supports, like lumbar rolls, knee pillows, and wedge pillows, can also help maintain proper alignment.

You might also consider getting in the habit of doing a quick and gentle stretching session before bed. This can loosen tight muscles and prepare your body to wind down and rest. Finally, practice good sleep hygiene by keeping a consistent sleep schedule whenever possible. This also includes avoiding screens before bedtime and keeping your bedroom cool, dark, and quiet.

If you find you need to switch up your sleeping position to ease your lower back pain, try to stay consistent and compassionate with yourself as you adjust. It may take time for your body to adapt and erase old sleeping habits.

For more tips, please check out Dr. Melamed’s TV video on Dr. Oz sharing his tip for sleeping and demonstrating it on TV:  https://thespinepro.com/video/dr-oz-best-pillow-positions-for-your-spine/

Questions? Contact Dr. Melamed Today

If you’ve tried changing your sleep habits and still struggle with persistent lower back pain, it might be time to consult a professional. Dr. Hooman Melamed is a renowned spine specialist who can help you find personalized solutions for your discomfort. Request an appointment online today to take the next step toward less pain and better sleep.