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The Ultimate Back Pain Relief Tips Blog

Top 3 Sleep Positions for Back Pain Relief

Posted by Dr. Jeff Winternheimer D.C. on Fri, Feb 28, 2014 @ 02:59 PM

back pain reliefThe National Sleep Foundation reports that about two-thirds of people who have chronic pain don’t sleep well. Chronic back pain prevents you from sleeping well. You can wake up hurting even more. There are many factors that can contribute to your back pain including your sleep position. The different positions you sleep in can cause strain on your back and can affect existing back pain. What can one do to avoid nighttime back pain? In some cases, it might be as simple as adding or changing pillows or even getting a new mattress. One of the best ways to find relief for nighttime back pain is changing into a possible that won’t cause stress on your spine.

What are the best 3 sleeping positions for your back pain?

  1. If you prefer to sleep on your back it is important to support lower back. Start by placing a small pillow or rolled towel under the small of your back. Then place a pillow under your knees. This will help preserve the normal curve of your lower back. If you are suffering with lower back pain this position is especially helpful for you.
  2. The most difficult position for people suffering with back pain is sleeping on your abdomen. If you must sleep on your stomach then place a pillow under your lower abdomen and pelvis to reduce strain on your back. If it doesn’t place too much strain on your back place a pillow under your head. If this does strain your back try sleeping without a pillow under your head.
  3. The most common position is sleeping on your side with your legs and hips aligned and flexed with a pillow placed between your knees and thighs. It is important to use a pillow in this position because without one your upper leg is unsupported leaving the top of your knee and thigh to slide forward and rest on the mattress. This causes the lower back to slightly rotate and can contribute to back or hip pain.

New Call-to-Action

Sleeping incorrectly can definitely put a huge strain on your back and keep you up all throughout the night. In the 3 positions above each include using different types of pillows in different areas. These pillows can help align your spine and alleviate muscle and joint pressure. Click here for “The Top 5 Best Body Pillows for Back Pain Relief” and find out what pillow is best for you.


If you have been down this road before, but found that pillows were not enough to ease your back pain, you could always consider our revolutionary back pain treatment Functional Disc Rehydration therapy to ease the pain. At the Illinois Back Institute we treat all types of back and neck pain without the use of surgery or drugs. If you would like to learn more information about our treatment sign up for our free consultation. You have nothing to lose but pain!

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