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The Best and Worst Sleeping Positions for Lower Back Pain

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A good night’s sleep is essential for overall health and well-being, but for those suffering from lower back pain, finding the right sleeping position is crucial. The way you sleep can significantly impact your lower back health, either contributing to discomfort or promoting proper spinal alignment. In this article, we’ll explore the best and worst sleeping positions for lower back pain, providing insights to help you achieve a restful night’s sleep while caring for your spine.

The Best Sleeping Positions

  1. Back Sleeping

Sleeping on your back is often recommended for lower back pain. This position allows the spine to maintain its natural curve and distributes weight evenly. Place a small pillow under your knees to provide additional support and help maintain the natural curve of your lower back.

Back Sleeping

  1. Fetal Position

Curling up in a fetal position with your knees drawn toward your chest can be beneficial for lower back pain. This position reduces the strain on the spine by opening up the spaces between the vertebrae. Use a pillow to support your head and place another between your knees for added comfort.

Fetal Position

  1. Sphinx or Prone Position

Sleeping on your stomach is generally discouraged for lower back pain, but some find relief in a modified prone position. Prop yourself up on your elbows to create a slight extension in your spine, minimizing pressure on the lower back.

Best and Worst Sleeping


The Worst Sleeping Positions

  1. Stomach Sleeping

While some people find comfort in sleeping on their stomachs, this position is generally not recommended for those with lower back pain. It can strain the neck and spine, leading to misalignment and increased discomfort.

Stomach Sleeping

  1. Twisted Positions

Sleeping in twisted or contorted positions can exacerbate lower back pain. Avoid crossing your legs or twisting your torso while sleeping, as this can cause strain on the spine and its supporting muscles.

Twisted Positions

  1. Unsupported Side Sleeping

While side sleeping can be comfortable, it’s crucial to maintain proper spinal alignment. Avoid sleeping on the side without adequate support for your head and neck. Place a pillow between your knees to prevent the upper leg from pulling on the spine.

Tips for a Better Night’s Sleep

  1. Invest in a Supportive Mattress

Choose a mattress that provides adequate support for your lower back. Medium-firm mattresses are often recommended as they offer a balance of support and comfort.

  1. Use Supportive Pillows

Experiment with different pillows to find what works best for you. A supportive pillow for your head and neck, along with additional pillows for knee and lumbar support, can make a significant difference.

  1. Maintain a Consistent Sleep Routine

Establishing a regular sleep schedule helps regulate your body’s internal clock, promoting better sleep quality. Aim for 7-9 hours of sleep each night.


Finding the right sleeping position is a personal journey, and what works for one person may not work for another. Experiment with different positions and pillow arrangements to discover what provides the most relief for your lower back pain. Remember, maintaining proper spinal alignment during sleep is key to waking up refreshed and pain-free.

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This Post Has One Comment

  1. John

    informative content on back pain

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