Your Cart is Empty

The 5 Best Sleeping Positions for Back Pain

woman sitting on bed, holding her back because she's in pain

Lower back pain is one of the most common health problems among older adults, and it can make getting through the day hard. It can make going to sleep even harder as you toss and turn to try to get into a comfortable position but inevitably, you just can't.

The way you sleep can actually make a big difference in your back pain. Sleeping in the right position can help align your spine properly and help reduce those aches and pains. But it can be hard to know what position is the right one.

Here are 5 sleeping positions that may help to relieve some of your back pain at night:

1. Lying flat on your back with a pillow under your knees

This position can help reduce stress on your spine and help support the natural curve in your lower back. You can also add in a smaller pillow or a rolled-up towel along the curve of your back to further help support your spine.

2. Lying on your back in a reclined position

Reclining your body while you sleep can help take the pressure off of your joints and spine, helping to relieve tension in your back.

3. Lying on your side with a pillow between your legs

This position can be beneficial as long as you don't twist your spine. You can place a pillow between your legs to help keep your pelvis neutral and prevent your spine from rotating throughout the night.

4. Lying in a fetal position

This position is best if you have an ailment like a herniated disc because it helps open the space between your spinal vertebrae, lessening the tension on your discs. Make sure to switch sides from time to time to help prevent an imbalance.

5. Lying on your stomach with a pillow under your abdomen

Sleeping on your stomach can be bad for your back since it does add stress to your neck, but some people can’t help but sleep on their stomach. If you're one of those people, add a flat pillow underneath your abdomen to help keep your spine better aligned.


Alignment is key when it comes to reducing back pain while you sleep. Adding in a pillow to the gaps between your body and bed can help alleviate the strain in your spine and muscles.

Getting a good mattress and pillows can also make a big difference. Depending on which mattress is best for you will depend on how you sleep.

If you tend to sleep on your back and stomach, a firmer mattress might be better because they can provide a more stable and even surface for you to lay on. If you tend to sleep more on your side, softer mattresses are generally better because they can help cushion your shoulders and hips.

Also, feel free to check out 6 Exercises to Strengthen Your Back.

Have Suggestions?

Let me know what topics you're interested in, and I'll do my best to include them in future blogs! Email me at

Leave a comment