Finding Comfort in the Night: The Best Sleeping Positions for Back Pain Relief

Introduction

A restful night’s sleep can feel elusive for those struggling with back pain. In this blog, we explore the best sleeping position to alleviate back pain, offering insights into how your bedtime posture can make a significant difference. These tried and tested positions come from both my personal experiences of back pain as well as helping countless patients get a good night’s sleep. After reading this hopefully you will too.

The Impact of Sleeping Positions on Back Pain:

Try some of these ideas; there’s a diagram below to help.

1. Back Sleepers:
   • Sleeping on your back is often recommended for back pain relief. This position helps maintain the natural curve of the spine. 
   • Depending on the shape of your spine and your body shape you could end up without enough support in the lower curve of your back. 
   • When your back is very sore then lying with your legs straight can create more pain and tension. Try having a small bend under your knees it might just offload your back a little. 
2. Side Sleepers:
   • Side sleeping can promote spinal alignment and reduce pressure on the lower back. 
   • However, in this position, if your knees are together it can create strain through your back, especially if you have wide hips try sleeping with your knees and feet in line with your hips – a pillow may help you achieve this.
   • You may prefer to bend your top leg and rest it on a pillow with your bottom leg straight.
3. Stomach Sleepers:
   • While stomach sleeping is generally discouraged for back pain, some find relief by placing a pillow under the hips. 

Tailoring Your Sleep Position for Back Pain Relief:

1. Pillow Support:
   • The right pillow can make a significant difference. Supporting the natural curvature of your spine with strategically placed pillows enhances back pain relief. Small towels can also be useful in giving support. Are you using pillows effectively to support your back? Try these pillow ideas;
   • On your side, a pillow under your waist and between your legs can help.
   • On your back, a pillow under your knees is comfortable for many backs and for the odd few something small under the lower curve of your back.
   • On your tummy, a pillow under your hips may feel nice.
2. Mattress Selection:
   • Your mattress plays a crucial role in back pain management. Opting for a mattress with the correct support for you can make a positive impact. Not too firm, not too soft … just right. It’s great if you can try before you buy.
   • Before going and buying a new bed try the other beds in the house it might give you a good idea of what your back likes. You could always swap beds in the short term if you find someone in the house has a comfier one.
   • Sometimes a mattress topper can be of help. This fills in and supports your curves – especially important for those of us with lots of them. This helps to maintain nice alignment – a duvet underneath you as well as on top may do a similar thing.
3. Trial and Error:
   • Finding the best sleeping position is often a process of trial and error. Experimenting with different positions and combinations of pillows can help you discover what works best for your back pain relief. 
   • LISTEN TO YOUR BACK. Don’t overthink things. As a general rule of thumb if your back feels comfortable then it is well-supported.

LEARN MORE ABOUT HOW I CAN HELP YOU REGAIN CONTROL OVER YOUR BACK. CLICK HERE.

Incorporating Lifestyle Habits for Holistic Relief:

1. Regular Exercise:
   • Engaging in regular exercise, research indicates that participating in regular low to moderate exercise such as walking or swimming can have a positive impact on back pain. How does your back feel after a walk? Find an exercise that your back likes we are all different. Incorporate specific exercises that strengthen the muscles supporting your back – your core muscles. As well as exercises to mobilise the spine.
2. Posture Awareness:
   • Maintaining good posture during daily activities is crucial. Whether sitting or standing, be mindful of your posture throughout the day as well as in bed. How conscious are you of your posture throughout the day? 
   • Avoid static postures. So even a great posture if held for too long will start to become problematic.
   • What are you doing before you go to bed? this could be the key. Spending a few hours on the sofa before bed watching TV may be setting you up for a bad night. Move more before bed try a different sitting position it might help.
3. Learn to Manage Your Back Pain – FREE MASTERCLASS

Learn all the expert tips and tricks you need to keep your back happy.

Join me in my FREE training session. By the end of this masterclass, we will have developed a plan to move you forward and begin to resolve your back pain once and for all. Learn more here – I would love to see you at the training.

These blogs may help get you started – Sleeping well with pain, Proven strategies for a restful night,

Simple Stretching Exercises,

Good Posture – Should it be this difficult?

You will be sleeping like a baby in no time!

Conclusion

The quest for the best sleeping position for back pain relief will be different for everyone. Hopefully now understand the impact of different sleep postures, utilising supportive pillows and mattresses, and considering lifestyle habits so you can proactively take steps toward a restful night’s sleep. What adjustments will you make tonight to find comfort in the night and wake up with less back pain? Sleep well. 

Take care, Helen

Helen Manders BSc (Hons) MCSP HCPC

Chartered Physiotherapist Since 2001

P.S. Struggling with back pain? I would love to help take a look at my FREE masterclass – designed to help you better manage and regain control over your back. I hope to see you there. Helen