Table of ContentsView AllTable of ContentsSleep PositionsGetting In and Out of BedSleep Aids and ToolsOffset Pain in the DaytimeWhen to Seek Care
Table of ContentsView All
View All
Table of Contents
Sleep Positions
Getting In and Out of Bed
Sleep Aids and Tools
Offset Pain in the Daytime
When to Seek Care
Lower back paincan make it challenging to find the proper sleep position. Unfortunately, there’s no one-size-fits-all solution for this problem. Many factors play a role, including the underlying cause of your back pain, the surface you sleep on (e.g., soft vs. firm mattress), and your preferred sleeping position.
This article discusses sleep positions for lower back pain and ways to get more comfortable sleep.
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Why a Good Night’s Sleep Is Important for Your Health
Sleeping Positions for Lower Back Pain
Finding the correct sleeping position for lower back pain may require trial and error. However, healthcare providers recommend certain positions over others.
Suggested Positions
Consider sleeping on your side or back if you have lower back pain. Sleeping on your stomach can put more pressure on structures in thespine, such as vertebrae (back bones) and the coccyx (talibone), than other sleep positions.
Suggested positions for sleep also depend on the source of your pain. For example, if you have arthritis in the joints of your spine, a healthcare provider might recommend sleeping in a fetal position—on your side with your knees pulled up toward your chest—to help open up and relieve pressure on these joints.
Positions that Make Back Pain Worse
Depending on the underlying cause of your back pain, certain sleep positions are likely to make your pain worse.
For example, if a herniated disc puts pressure on the nerves in your lower back, sleeping in a fetal position can increase pressure on the nerves.
Twisting your spine can also worsen lower back pain. So, keep your legs aligned while sleeping on your side and avoid twisting your spine.
Getting In and Out of Bed With Lower Back Pain
Getting in and out of bed can be difficult with lower back pain. To make the transition easier, try the log-rolling technique, as follows:
Sleep Aids and Therapy Tools to Consider
To improve your sleep with lower back pain, consider themattressyou use. For the best spinal support, choose a medium to firm mattress.
Pillows and other tools, such as a wedge, can also help improve sleep.If you sleep on your back, place a small pillow under your knees to reduce pressure on your lower back.
While sleeping on your side, place a pillow between your knees to keep your spine in a neutral (straight) position.
For maximum relief of lower back pain, consider sleeping in a reclined position (angled, with your head and shoulders higher than your hips). This can be accomplished with an adjustable bed or a wedge to prop yourself up in a regular bed.
Try these tips to improve your sleep quality further:
The Best and Worst Sleep Positions for Health Conditions
How to Offset Lower Back Pain During the Day
Taking steps to decrease your back pain during the day might help minimize your symptoms at night.
Try these tips:
Healthcare providers can also treat lower back pain to improve your lower back pain symptoms. Consider seeing one or more of the following types of providers:
6 Causes of Knee Pain at Night
Lower Back Pain Interfering with Sleep
Sometimes, lower back pain while sleeping is a sign that it’s time to seek medical care.
See your healthcare provider if you have the following symptoms:
Seek immediate medical attention if you can’t control your urination or bowel movements—this can be a sign of a serious spinal cord injury.
A Word From VerywellChanging your sleep position or using pillows or wedges can help you sleep with back pain in the short term. But if you have persistent back pain, it’s important to see a doctor or a physical therapist for further evaluation and treatment.—DANIEL COMBS, MD, MEDICAL EXPERT BOARD
A Word From Verywell
Changing your sleep position or using pillows or wedges can help you sleep with back pain in the short term. But if you have persistent back pain, it’s important to see a doctor or a physical therapist for further evaluation and treatment.—DANIEL COMBS, MD, MEDICAL EXPERT BOARD
Changing your sleep position or using pillows or wedges can help you sleep with back pain in the short term. But if you have persistent back pain, it’s important to see a doctor or a physical therapist for further evaluation and treatment.
—DANIEL COMBS, MD, MEDICAL EXPERT BOARD
Summary
Sleeping can be challenging if you suffer from lower back pain. Finding the correct sleeping position is essential. In general, you should avoid sleeping on your stomach. Placing a pillow under your knees when lying on your back or between your knees when lying on your side can help.
Be proactive with treating your lower back pain. See a healthcare provider if it isn’t improving after a week of home remedies. Early intervention improves your chances of successfully resolving your symptoms with conservative treatment.
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Cary D, Briffa K, McKenna L.Identifying relationships between sleep posture and non-specific spinal symptoms in adults: a scoping review.BMJ Open. 2019;9(6):e027633. doi:10.1136%2Fbmjopen-2018-027633UFC Health.The best sleeping position for lower back pain (and the worst).Kaiser Permanente.Log roll method for safe movement.National Library of Medicine.Taking care of your back at home.University of Maryland Medical System.8 signs it’s time to call a doctor for your back pain.
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Cary D, Briffa K, McKenna L.Identifying relationships between sleep posture and non-specific spinal symptoms in adults: a scoping review.BMJ Open. 2019;9(6):e027633. doi:10.1136%2Fbmjopen-2018-027633UFC Health.The best sleeping position for lower back pain (and the worst).Kaiser Permanente.Log roll method for safe movement.National Library of Medicine.Taking care of your back at home.University of Maryland Medical System.8 signs it’s time to call a doctor for your back pain.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Cary D, Briffa K, McKenna L.Identifying relationships between sleep posture and non-specific spinal symptoms in adults: a scoping review.BMJ Open. 2019;9(6):e027633. doi:10.1136%2Fbmjopen-2018-027633UFC Health.The best sleeping position for lower back pain (and the worst).Kaiser Permanente.Log roll method for safe movement.National Library of Medicine.Taking care of your back at home.University of Maryland Medical System.8 signs it’s time to call a doctor for your back pain.
Cary D, Briffa K, McKenna L.Identifying relationships between sleep posture and non-specific spinal symptoms in adults: a scoping review.BMJ Open. 2019;9(6):e027633. doi:10.1136%2Fbmjopen-2018-027633
UFC Health.The best sleeping position for lower back pain (and the worst).
Kaiser Permanente.Log roll method for safe movement.
National Library of Medicine.Taking care of your back at home.
University of Maryland Medical System.8 signs it’s time to call a doctor for your back pain.
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