How Should You Sleep When You Have Lower Back Pain?

January 21, 2020

Back pain not only affects your daily life but also disturbs your sleep pattern. Poor quality of sleep can also worsen lower back pain. You have to get to a solution to the problem before it becomes severe.


If you are wondering about how to sleep when you are suffering from lower back pain, this article provides some guidelines for best sleeping positions for low back pain: 

Best sleeping position

Certain sleeping postures may help treat back pain and ensure good night’s sleep. Not only does low back pain prevent you from getting a good night’s sleep, but poor sleeping posture can also exacerbate existing pain.

Poor sleep posture may even be the root cause of lower back pain. It is because specific locations may put unnecessary pressure on the neck, hips, and back.

When lying in bed, it is essential to maintain the natural curvature of the spine. Once you ensure that the head, shoulders, and hips are aligned, the back is adequately supported. The best way is usually to sleep on the back.

However, many people are uncomfortable sleeping on their backs. Everyone sleeps differently, so there are many options for people who want to sleep better and reduce back pain.

Those who suffer from severe lower back pain, trying a comfortable mattress from mattress stores in Orange County and following these postures and techniques may help.

Sleeping with knee support

Lying on the back is often considered the best sleeping position for a healthy return. This position distributes the human body weight evenly. It lessens the pressure and ensures proper alignment of the head, neck, and spine.

A small pillow under the knee provides extra support and helps keep the spine naturally bent. To adopt this sleeping position, one should:

  • Lie on the back facing the ceiling and avoid twisting your head to the side.
  • Place a pillow to support your head and neck.
  • Put a small pillow under your knee.
  • For extra support, fill other gaps between the bed and your mattress from Orange County with other pillows (for example, under the lower back).

Sleep sideways with your pillow between your knees

Although lying sideways is a comfortable sleeping position, but it can pull the spine out of position. 

Correcting this is easy. Anyone lying on his side can place a firm pillow between his knees. It will raise the thigh level and restore the natural alignment of the hips, pelvis, and spine.

To adopt this sleeping position, one should:

  • Go to bed and carefully roll to one side.
  • Place a pillow to support your head and neck.
  • Raise your knees slightly and place a pillow between them.
  • For extra support, use more pillows, especially those at the waist, to fill the gap between your body and the mattress.
  • People used to of sleeping on their front may also want to try leaning a large pillow against the chest and abdomen to help sleep and keep their back aligned.

Sleep in a fetal position

A curved fetal posture may help people with herniated discs.

For people with herniated discs, a curled fetal position may bring relief at night. This is because lying on the side of the knee reduces knee flexion and helps open the joints.

To adopt this sleeping position, one should:

  • Go to bed and carefully roll to one side.
  • Place a pillow to support your head and neck.
  • Pull your knees up toward your chest until your back is relatively straight.

Sleep on your front putting a pillow under your belly

Lying down on the front of the body is often considered the worst sleeping position. However, for those who have difficulty sleeping in another position, placing a slender pillow under the belly and hips can help improve spine alignment.

Frontal sleep may also benefit people with disc herniation.

To adopt this sleeping position, one should:

  • Go to bed and lie on your front.
  • Place a thin pillow under the abdomen and hips to raise the middle section.
  • Use a thin pillow for your head or sleeping without one.

Head down and sleep in front

Sleeping on your front is also considered harmful because the head usually turns to one side. This position twists the spine and puts extra pressure on the neck, shoulders, and back.

To avoid this, try lying face down. You can use a small, sturdy pillow or tightly rolled towel to support your forehead and allow yourself breathing space. 

For adopting this sleeping position, one should:

  • Go to bed and roll in front of them.
  • Place a thin pillow under the abdomen and hips to raise the middle section.
  • Place a pillow or roll a towel under your forehead to allow enough breathing space between your mouth and the mattress.

Sleep on your back

Sleeping on your back may be beneficial for lower back pain, especially for people with the isthmus.

If you find significant relief from resting on a lounger, it is worth investing in an adjustable bed that can be positioned accordingly. A firm mattress from mattress stores in Orange County is generally recommended. It plays a massive role in providing you with a good night’s sleep. 

Although every mattress provides you required comfort and support, there is evidence that a medium-firm mattress from mattress stores in Orange County is better for people with long term low back pain. Ideally, you should replace your mattress every ten years.