Introduction
A restful night’s sleep can feel elusive when you’re dealing with back pain. The position you sleep in — and how you support your body — can make a surprising difference.
In this blog, we’ll explore the best sleeping positions for back pain, plus simple changes with pillows and mattresses that could help you wake up feeling more comfortable.
As someone who’s had the odd bout of back pain and seen countless bleary eyed, sleep deprived patients in clinic it’s something I often talk about. So let’s see what we can do to improve your sleep, these suggestions are tried, tested, and easy to try tonight.
💤 Quick Sleep Quiz: Are You in the Right Position?
Take 30 seconds to reflect:
- I usually sleep on my:
◻️ Back ◻️ Side ◻️ Stomach ◻️ All over the place - I wake up feeling:
◻️ Achy ◻️ Stiff ◻️ Fine ◻️ Great - My mattress feels:
◻️ Too firm ◻️ Too soft ◻️ Just right ◻️ I’m not sure - I use pillows to:
◻️ Support my neck only
◻️ Hug while I sleep
◻️ Support my back, hips, or knees
◻️ Not really use them for support
If you’re waking up sore and unsure about your sleep setup — you’re in the right place.
Best Sleeping Positions for Back Pain
(Back, Side, and Stomach Sleepers)
Back Sleepers
Sleeping on your back can help maintain the spine’s natural curve — but it’s not always ideal for everyone. If your lower back feels tense, try placing a small pillow or rolled towel under your knees to ease the strain.
Side Sleepers
Side sleeping supports spinal alignment, especially with a pillow between your knees. If you have wide hips or notice twisting through your spine, try keeping your knees and feet in line with your hips. You might also prefer bending your top leg and resting it on a pillow, with the bottom leg straight.
Stomach Sleepers
Stomach sleeping is generally discouraged with back pain, but if it’s your go-to, place a pillow under your hips to reduce pressure on your lower back.
Simple Sleep Tweaks for Less Back Pain
(Pillow Support, Mattress Tips, and Trial & Error)
Pillow Support
Strategically placed pillows can transform your sleep.
- On your side: a pillow between your legs and one under your waist can help.
- On your back: a pillow under your knees often helps; a small towel under the lower back can add comfort.
- On your stomach: a pillow under your hips may reduce strain.
Mattress Tips
The right mattress supports your spine without sagging or creating pressure points. It doesn’t have to be brand new — try sleeping on a different bed in the house or add a topper (or even a duvet) to adjust firmness and support.
Trial and Error
Everyone’s spine is different. Experiment, listen to your back, and notice how it feels when you wake up. Comfort is usually a good sign your position is working.
Lifestyle Habits That Help Your Back Heal
(Movement, Posture & Evening Routine)
Regular Exercise
Gentle, consistent activity — like walking or swimming — supports spinal health. Strengthening your core and keeping your spine mobile can improve both pain and sleep.
Posture Awareness
What you do before bed matters. If you’ve spent the evening slouched on the sofa, your spine may already be aggravated. Try different positions, move more in the evenings, and check in with your posture throughout the day.
Want to Sleep Better — and Feel Better?
Join my FREE Back Pain Masterclass
Discover what may be holding your recovery back — and get clear steps to move forward. This expert-led session will help you build your personalised plan for relief.
👉 Click here to learn more and sign up
Related Blogs You May Enjoy
- Sleeping Well with Pain: Proven Strategies for a Restful Night
- The Best Sandals for Back Pain: Support, Comfort & Style
- Simple Stretching Exercises for Back Health
- Good Posture — Should It Be This Hard?
- Could My Bed or Mattress Be Causing/Impacting My Back Pain?
- Heat or Ice for Pain Relief? When to Use Cold and Heat Therapy for Injuries and Stiffness
Final Thoughts
Finding the best sleeping position for back pain isn’t about perfection — it’s about what works for you. With small adjustments and a bit of trial and error, a more restful night may be just around the corner.
What’s one thing you’ll try tonight to make sleep more comfortable?
Sleep well.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist
Treating Back Pain Since 2001
