Best Sleep Positions to Avoid Back Pain

Updated at: Mar 18, 2014
Best Sleep Positions to Avoid Back Pain

You can take care of back pain and your spine by learning the right way to sleep. Here are the sleep positions that support your back and fix the back problem.


Himanshu Sharma
PainWritten by: Himanshu SharmaPublished at: Mar 18, 2014

Getting a good night's sleep is essential for your health, but not many realise it. When you have a backache, sleeping can be difficult. If you don’t get into the positions to fix backache, you may wake up un-refreshed, and there is a chance of straining the body. Moreover, sleep is restorative for the brain and its function shouldn’t be bothered.


sleep position back pain


It is critically important to realise that not sleeping well compounds the consequences, by increasing the number of health issues. You can also take care of back pain and your spine by learning the right way to sleep. Here are the sleep positions that support your back and fix the back problem.


Lie on your side

This is the best position for those suffering from back pain. Lie on your side, with your legs supported. Place a firm pillow or two in between your knees, your arms relaxed out in front of you. The position keeps your spine in a natural curved position.


Sleeping on your back

When ailing with backache, you must try to sleep with your back in a neutral position—not arched a lot, but not flat either. This takes pressure off your spine. When you sleep on your back, place a pillow under your knees for maintaining the normal curve of your lower back. Moreover, you can try a small rolled towel under the curve of your back for additional support.


Sleeping on your stomach

With aching back, it can be hard to sleep on your stomach. Try this position when you are uncomfortable sleeping the other ways. When sleeping on your back, place a pillow under your lower abdomen to ease the strain on your back. Don’t use a pillow under your head if it strains your back.


The aforementioned positions work for most with back issues, but they may or may not work for you. You should sleep in the position that helps you the most. Besides sleeping positions, there are some other things that you must consider. These include:

Mattress – If you have a very soft mattress, place it on the floor for more comfort for your back. If you have had your mattress for more than 5 years, you should consider getting a new one. The materials in a mattress break down over time and it becomes less supportive to your back.


avoid back pain


Getting In and Out of Bed – You can hurt your lower back by moving improperly in bed; learn to get in and out of bed properly. Always move in a plank motion to avoid wrenching your back.
Evening Meal – Large meals, alcohol and caffeine before bed can stimulate your body and make it difficult for you to sleep.


There is no one right way to sleep. But, those with back pain can get help from sleeping in the right positions so that their condition doesn’t get worse or alleviate. If you ignore or overlook back pain, sleeping in the same position day after day may bring neck or shoulder problems.



Read more articles on Back Pain.





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