The way you sleep at night is a big part of your overall routine. With the right one, you’ll wake up feeling free, loose, and refreshed. But when you sleep in the wrong position, you can feel stiffness and pain.
In this blog, we’re going to talk about the best and worst sleeping positions for back pain. We’ll also discuss the many ways to improve your sleep and reduce back pain through simple methods before going to bed.
Why Does Your Sleeping Position Affect Back Pain?
Even though you’re resting while you sleep, your back is still working in the background. That’s because your spine has natural curves. When you sleep in positions that involve twists, arches, and anything that affects those muscles, your body can wake up feeling irritated.
Bad sleeping positions for back pain can make it difficult to sleep, cause restless nights, and lead to morning stiffness.
A spine that stays neutral means that the back is supported in a natural way. This can help in multiple ways, including:
- Reduce pressure on the lower back
- Prevent muscle tightness
- Lower hip and pelvic strain
- Decrease irritation in the nerves
The Best Sleeping Positions for Back Pain
Sleeping comfortably just needs simple positions to be relaxing. Here are the best options to consider:
On Your Back
Sleeping on your back can be amazing to minimise back pain, especially if your back is supported properly. When you lie flat on your back, your body’s weight is spread more evenly. This will maintain the spine’s natural curve.
You can increase the level of comfort by adding a small pillow under the knees and a pillow that supports the neck without forcing it upward. Plus, you can also place a thin pillow in the lower back.
It also relaxes muscles and reduces pressure points. This is best for general back pain, stiffness when waking up, and any compressed feeling after sleeping.
Tips for Sleeping on Your Back
- Put a pillow under your knees, a supportive pillow on your head, and a thin pillow or small towel under your lower back.
- Keep your arms in a comfortable position.
- If you keep rolling onto your side while sleeping, use a pillow on each side to stop it.
On Your Side
This is one of the best sleeping positions for back pain because it helps keep your body aligned from the shoulders to the spine to the hips. However, it’s important to do it right.
When you sleep on your side without support, your top leg often drops forward. This can twist your hips and pull on your lower back. Adding a pillow between your knees can significantly improve the position, helping with:
- Keeping your hips stacked
- Reducing pressure on the lower back
- Taking strain on the pelvis
- Supporting better posture
- Maintains spinal alignment
- Promotes muscle relaxation
Essentially, sleeping on your back provides a lot of benefits, especially when done right.
Tips for Sleeping on Your Side
- Always use a pillow between your knees.
- Use a supportive pillow for your neck and head, and a medium-firm mattress
- Bend your knees slightly toward your chest.
The Worst Sleeping Positions for Back Pain
Now that we know the best sleeping positions, let’s talk about the worst ones so you’ll know what to avoid.
On Your Stomach
Sleeping on your stomach is a bad sleeping position for back pain because it is hard on your neck and back. When you lie on your stomach, your lower back arches downward into the mattress and your neck is forced to turn to either side for hours. Plus, the hips can sink unevenly.
Because the spine is not in a neutral position, your muscles receive extra tension.
How to Fix
- Put one pillow on each side to prevent your body from rolling.
- Place a thin pillow under your pelvis or hips, and head.
Improper Side Sleeping
Sleeping on your side should be good, but if it’s without support, then it can lead to back pain. This usually happens when you sleep on your side without a pillow between your knees or by having one leg bent high across the body.
This can twitch your pelvis, pull your lower back out of alignment, and cause stiffness.
How to Fix
- Place a pillow between your knees.
- Use a supportive pillow for the neck and head.
How to Get a Good Night’s Rest When You Have Back Pain
When your back hurts, sleep can be difficult. You toss and turn, and you wake up feeling even more sore. Here’s how you can recover and avoid back pain through good sleep practices:
1. Choose the Right Pillows and Mattress
The right pillow and mattress can make a huge difference in your back pain. Our Magniflex pillows offer a variety of choices, including Memoform, fibre, and feather-and-down.
We recommend choosing one of our Memoform pillows for your neck, as they're excellent for comfort and breathability. If you’re a side sleeper, add another one of our fibre or feather-and-down pillows to help you get the right sleeping position.
For the mattress, we always recommend checking out our MagniStretch 9. It’s a medium-firm mattress meticulously designed to support spinal decompression, natural alignment, and muscle recovery. This can help you get the right sleeping position for back pain.
2. Use Heat Before Bed
Using heat before bed can help relax the tight back muscles and reduce stiffness. This can be through a warm shower or a heating pad on your lower back. If you’re going for a heating pad, use it for about 20 to 30 minutes.
3. Keep Your Legs Up
Elevating your legs is a simple way to reduce pressure on your lower back, helping you get a good sleeping position for back pain. Do this by placing pillows under your knees. This small change can often reduce morning stiffness and tension.
4. Have a Consistent Sleep Schedule
Sleeping and waking up at the same time each day can help your body get into a rhythm, improving sleep quality. Even keeping your schedule steady within a 30- to 60-minute range can help your body feel better in the mornings.
Final Thoughts
The way you sleep matters, especially for your back. The best sleeping positions for back pain are on your back and on your side, with stomach sleeping as the worst. Always sleep the right way to ensure zero stiffness and tension the moment you wake up.
Frequently Asked Questions
What pillow is best for back pain?
The best pillow is one that keeps your neck neutral, neither too high nor too low. Side sleepers need a thicker pillow to fill the space between the neck and mattress, while back sleepers do better with a medium-height one.
How can I stop sleeping on my stomach?
Try sleeping on your side with a pillow between your knees. This can help stop you from turning. You can also place a pillow on each side to help you stay on your back and avoid rolling onto your stomach.
What should I do if I wake up with back pain during the night?
Change your sleeping position and reset your pillows. You can also do gentle stretches or use a heating pad to help provide relief.
What mattress is best for back pain?
The best mattress for back pain is one that supports your spine without letting your hips sink too deeply. A medium-firm mattress such as our MagniStretch 9 conforms to the body, helping with spinal decompression, alignment, and muscle recovery.
Why does my sleeping position matter?
Your sleeping position matters because you spend hours in it, and even a slight misalignment can strain your back over time.
