If you suffer from lower back pain, you may also have sleep problems. Sleeping in a wrong position can potentially make your back pain worse. Good thing that there are sleeping positions that are effective in relieving lower back pain while you are sleeping. The key to having a good night’s sleep is proper alignment and position. Some people feel comfortable sleeping on their side, back or stomach. We will discuss sleeping positions you can try to achieve a pain-free, comfortable sleep:

Sleep On Your Back

There are back sleepers. If you are one of them, then you can try sleeping on your back. Just lay comfortable flat on your back and put a pillow under your knees. Make sure that you keep your spine neutral. For added support and comfort, put a rolled towel under your lower back.

The good thing about sleeping on your back while sleeping is that get better alignment and your weight is evenly distributed. This means less stress on the pressure points. This provides pain relief in the process.

Sleep On Your Stomach

This position is effective for stomach sleepers. But this sleeping position is not recommended for others because it may add stress on the neck. To relieve pressure off your back, place a pillow under your lower abdomen and pelvis. You may fall asleep with a pillow on your head or without. This position is highly recommended if the pain is caused by a degenerative disc disorder.

Sleep In a Fetal Position

This is another helpful on how to relieve lower back pain while sleeping. You just lie gently on your side and tuck your knees slightly toward your chest and curl in a fetal position. It is important that you switch sides once in a while to prevent possible stiffness and imbalances. This position is highly recommended for those with lower back because of a herniated disk. A herniated disk pushes off the natural cushion out of its normal space, hence, the pain and weakness. When you curl into a position, then you open and relax the space between your vertebrae, providing relief in the process.

Get Back Your Normal Life Again

As pain specialists, we can guarantee that we are more than qualified in alleviating your pain and treating your condition.

Sleep On Your Side

This position helps if you find it difficult to lie on your back. Depending on which you side you sleep on, allow your shoulder and the rest of the particular side of your body to lie comfortably on the soft mattress. Put a body pillow between your knees. For added support, add a small pillow in the gap between the mattress and your waist. Even if you are comfortable sleeping on a particular side, you must not always sleep on the same night. Try to switch sides to prevent muscular imbalance and other issues. In this position, it is not the position itself that provides the relief. The pillow does the trick. This is because the pillow promotes better alignment of your spine, pelvis and hips, and in the process, provides relief.

Sleep On Recline Position

Normally, sleeping on a chair is not good for your lower back pain. However, if you have a recliner, then you may try this position. A recliner allows you to align and support the natural curve of your back. This may be the best if you just relax during the day, but not when you sleep throughout the night. However, this sleep position is recommended if you have isthmic spondylolisthesis. This is a condition that occurs when one vertebra slips over the other vertebra. Sleeping on a recline position creates a great angle between the trunk and thighs, which reduces the pressure off the spine.


It is not so much the position itself that makes the difference. Alignment is the main key on how to relieve lower back pain while sleeping. You can sleep on your back, on your side, or whichever way you choose, whichever is comfortable to you. What is important that you keep the proper alignment of your spine. Prevent imbalance and misalignment by aligning your hips, shoulders and ears. You will never go wrong when you align these three. You must remember to always move your body properly when sleeping or lying in bed. As much as possible, avoid twisting and turning motions.

Pillows and Mattresses

Pillows and mattresses play an important role in providing relief. They help facilitate the alignment and they provide relief. They work by reducing the stress and relieving the pressure off your spine. Just adjust the largeness of the pillows that you use. You may also opt for soft or firm mattress, whichever is comfortable on your part. If you sleep on recline position, you can have an adjustable bed made. Aside from alignment and sleeping position, you must consider comfort as well.

Get Help and Support

If you continue to experience lower back pain after these adjustments, you may need professional help. Your back problem may need proper treatment.

Arizona Pain and Spine Institute provides relief for lower back pain and other pain conditions. We look into your concern and consider various factors. We use a wide range of treatment combinations and pain management solutions. We have state-of-the-art facilities and cutting-edge technology. Our team of professional, knowledgeable and experienced specialists see to it that you get utmost care and better results. That is what you deserve.

We stay true to our mission. We improve our patient’s quality of life by managing and alleviating their pain. Call us now at (480) 986-7246 and make an appointment. Get started today and begin your road to a pain-free life.