Sleeping Positions That Reduce Back Pain

A good night’s sleep is important for your physical and mental health. Back pain can make sleeping a challenge. By making simple changes to your sleeping position, you can ease back strain.

Sleeping by your side

If you sleep on your side, raise your legs slightly toward your chest and place a pillow between your legs.

Bending your knees and placing a pillow between your legs can help align your spine, pelvis, and hips. This position takes pressure off your spine. Use a full body pillow if you prefer.

Person sleeping on side with pillow between knees

Sleep on your back

If you sleep on your back, place a pillow under your knees. This can help relax your back muscles and maintain the curve in your lower back. If you need extra support, try a small rolled-up towel under your waist.

Support your neck with a pillow. The pillow should keep your neck aligned with your chest and back.

Person sleeping on back with pillow under knees

Sleeping on your stomach

Sleeping on your stomach can be hard on your back. Try other sleeping positions if possible.

If you can't sleep any other way, reduce the strain on your back by placing a pillow under your hips and lower stomach. Use a pillow under your head if it doesn't put too much pressure on your back.

Person sleeping on their stomach with a pillow under their belly

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