Sleep Positions for Back Pain: What Helps and What to Avoid

Yes, your sleeping position can make back pain better or worse. The guidance from health organizations is consistent: side sleeping with your knees slightly bent and a pillow between your legs, or back sleeping with a pillow under your knees, tends to put the least strain on the spine. Stomach sleeping is the position most experts suggest avoiding, because it forces the neck to twist and flattens the natural curve of the lower back.

Why does this matter? You spend hours every night in whatever position you fall asleep in, and you return to it as you shift. A position that keeps the spine in a neutral, supported line gives the joints and muscles a chance to unload. One that twists or bends the spine for hours adds stress, which often shows up as morning stiffness or pain that builds through the day.

Side sleepers: draw your legs up slightly toward your chest and place a pillow between your knees. That keeps your hips level and supports the lower back. Back sleepers: put a pillow under your knees, which relaxes the back muscles and maintains the curve of the lower back; a small rolled towel under the lower back can help too. Whichever way you sleep, choose a pillow that keeps your head stacked in line with your spine rather than propped at an angle. People with sleep apnea or breathing concerns should follow their own health care provider's advice, since back sleeping is not recommended in some of those situations.

If you have sciatica, sleeping on the side that hurts can make symptoms worse for some people. Many find a pillow between the knees with a slightly bent hip position more comfortable. There is no single position that works for everyone, and finding what works may take a little trial and error.

The mattress, the pillow and the position are only part of the picture. If you wake up sore most mornings, that is a useful clue to bring to an evaluation. Dr. Gregory Martin has practiced chiropractic since 1996 and sees patients at his office at 283 Sparta Avenue in Sparta and at Speedwell Family Chiropractic at 520 Speedwell Avenue in Morris Plains. He listens to your history, looks at how your spine actually moves, and tells you honestly where chiropractic care fits, if it fits at all.

If morning back pain is becoming a regular part of your week, call or text (973) 699-4100 to schedule an evaluation, or start with the appointment request form on this site.