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Best Sleeping Position for Lower Back Pain

Getting a good night’s sleep when you suffer from lower back pain sometimes seems like an impossible thing. No matter what position you’re in, you always wake up with that annoying pain that just won’t let you sleep well. Whether you have lower back pain because of a medical condition, stress, or just bad posture, you want to do everything you can to be able to have better sleep. But how are you going to do that?

One of the things you can do to make your life easier is to find an optimal sleeping position. One that will minimize the pain in your lower back. Now, you need to bear in mind what the best sleeping position for lower back pain is. This is not going to be the same for all people. We all have different preferences, and obviously, our bodies are different. Here are some of the positions that can help you minimize the lower back pain. With these positions, you can finally get that long-awaited good night’s sleep.

A Pillow under Your Abdomen While Sleeping On Your Stomach

 Sleeping on your stomach is not necessarily the best thing you can do for your health. However, if you’re used to sleeping like this, you can try placing a pillow under your lower abdomen and pelvis. Additionally, you can place another pillow under your head, but that’s up to you and your sleeping habits. This position will be good for those suffering from degenerative disk disease. Namely, it relieves any stress placed between the disks.

Sleeping in a reclined position

 Namely, sleeping on your back while you’re in a reclined position. To achieve this, you’re going to need a special adjustable bed, which will give you the best support. This sounds like a hefty investment, and it certainly is. But for those suffering from isthmic spondylolisthesis, for example, this can be very beneficial. Being in a reclined position creates an angle between the thighs and trunk, reducing the pressure on the spine.

Fetal position

 The fetal position is something that comes natural to most of us, making us feel safe and comfortable. But it can also help you with your spine. And some would even say that it’s the best sleeping position for lower back pain. Nevertheless, this position can be very beneficial for your health, especially if you have a herniated disk.

The optimal fetal position is when you lay on the back and then roll over onto your side. After that, you tuck your knees while curling the torso toward the knees. If you’re feeling pain at any times, don’t push it too far. Also, it would be a good idea to switch sides occasionally, to achieve a more balanced comfort.

Pillow between Knees

 This is another position that requires you being on the side. The correct way to sleep like this is to first allow your right or left shoulder to touch the mattress. Try to be in a natural position that suits you, until you’re comfortably lying on your side. Now, the key thing is to put a pillow between your legs, and another smaller pillow between the mattress and your waist. This second pillow is optional, though. You should only put it if there is a gap between the mattress and your waist.

Again, it’s important to keep in mind to occasionally switch sides, in order to avoid any muscle imbalance. Scoliosis can also occur in more extreme cases, so make sure your body is in optimal position at all times.

Pillow under Knees

 We love our pillows, and your spine will, too. This particular position, however, does not require you to be on your side. Instead, you need to be on your back, lying flat, while the pillow goes underneath your knees. Keep your spine in a neutral position, while the curve in the lower back is kept in position thanks to the pillow. Additionally, you can put a smaller towel under the small of your back, which will provide you with added support.

Sleeping on the back is very beneficial as it evenly distributes your weight across the widest area of the body. This means that there is less strain on the pressure points. Also, this helps your lower back that you’re probably struggling with most.

The Role of the Bed, Mattresses and Pillow

 Your quest for the best sleeping position for lower back pain doesn’t end with just finding the optimal position. There are other factors you need to consider, and that includes three things: bed, mattress and pillow.


 When buying a new bed, you should consider several things. Starting with the size. Are you going to be sleeping alone in it or with your partner? Make sure there’s enough space for every scenario. This includes any of the previously mentioned positions for lower back pain. Next, think about the comfort. Beds come in all kinds of firmness, so try before you buy – go directly to a store and test it out yourself.


 A mattress is one of the most important purchases you can do for your health. After all, we spend almost one third of our lives sleeping. Thus, it’s easy to see why buying a good quality mattress is so important. Ideally, you should choose something with medium firmness, with either inner springs or memory foam. The latter could be especially beneficial, but again, not all people have the same preferences, so your mileage may vary.


 Finally, one of the components in finding the best sleeping position for lower back pain is the pillow. Just like mattresses, pillows also feature different kinds of firmness, and one is not necessarily better than the other. It’s a matter of preference. You can have pillows stuffed with feathers, shredded memory foam, polyester, latex, microbeads and many others.

Whatever type you choose, you need to pay attention to firmness. Of course, that will depend on what your sleeping habits are. If you are a back sleeper, go with a thinner pillow made of memory foam. On the other hand, if you like to sleep on your stomach, try using no pillows at all. Or at least a very thin one. Finally, if you prefer to sleep on your side, you’re going to need a firm pillow. Additionally, place another pillow between the knees.

We hope that you have found the best sleeping position for lower back pain, which will make your life a lot easier. Try out these positions for yourself and see what works best for you. It might take awhile to get used to it, but your spine will thank you for it.


1 thought on “Best Sleeping Position for Lower Back Pain

  1. Shared on social, great work

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