Best (and Worst) Sleeping Position for Lower Back Pain

Best (and Worst) Sleeping Position for Lower Back Pain

Best (and Worst) Sleeping Position for Lower Back Pain

Best Sleeping Positions for Lower Back Pain: Your Guide to Restful Relief

If you have lower back pain, certain sleeping positions are better than others. Sleeping on your side or back can help alleviate tension and provide your spine with relief so you can get a good night’s rest.

A good night’s sleep should leave you feeling rejuvenated, replenished, and ready to take on the day — but that’s easier said than done when back pain is involved. You’ve got your relaxing nighttime routine, maybe read before bed, and even wind down with a glass of tart cherry juice — so what gives?

Turns out, your sleeping position (also known as sleep posture) might be the hidden culprit behind those uncomfortable mornings. Fortunately, there are ways to sleep smarter and feel better.

In this guide, we’ll walk you through:

  • Common causes of lower back pain

  • How sleep affects pain levels

  • The best (and worst) sleeping positions

  • Simple tips for more supportive, restorative sleep

Understanding Lower Back Pain and Sleep

Living — and sleeping — with back pain can seriously interfere with your ability to drift off and stay asleep. And poor sleep doesn’t just affect your mood; it impacts your physical recovery too.

In fact, a restless night can make your lower back feel even worse by morning.

To get real relief, it helps to first understand what’s causing the pain in the first place.

Causes of Lower Back Pain

Lower back pain can show up as a dull ache or a sharp, shooting sensation. Identifying the source is essential to finding the right relief. Common causes include:

  • Ligament strain

  • Arthritis

  • Ruptured or herniated discs

  • Scoliosis

  • Osteoporosis

If you suspect an underlying condition, always consult with a healthcare provider. But your bed may also hold part of the solution.

How Sleep Impacts Back Pain

Sleep and lower back pain are closely linked. Poor sleep posture can stress your spine and muscles, making pain worse — while back pain itself disrupts sleep, creating a frustrating cycle.

One large-scale study involving over 9,600 participants found a strong connection between back pain and poor sleep quality and duration. It’s a catch-22: the worse your sleep, the more your back hurts — and the more your back hurts, the harder it is to sleep well.

The good news? Changing your sleeping position can help break that cycle.

Best Sleeping Positions for Lower Back Pain

Here’s how to sleep in ways that support your spine’s natural curve and minimize strain on your lower back.

✅ Side Sleeping

Side sleeping is often the most recommended position for people with lower back pain — especially when you place a pillow between your knees. This helps align your pelvis, hips, and spine and can ease tension throughout the night.

⚠️ But keep in mind: for some people, side sleeping can create pressure points on the hips or shoulders. A supportive mattress and soft knee pillow can help.

✅ Back Sleeping

If side sleeping isn’t your thing, sleeping on your back can also be highly supportive — if done right. To keep your spine neutral:

  • Place a pillow under your knees

  • Use a supportive mattress

  • Choose a structured pillow that cradles your head and neck

This distributes weight evenly and supports your lower back, helping you wake up refreshed — not stiff.

Lower back pain

Worst Sleeping Position for Lower Back Pain

❌ Stomach Sleeping

Sleeping on your stomach is widely considered the least supportive position for your spine. It can put pressure on your lower back and force your neck into awkward angles — both of which can make pain worse.

If you’re a dedicated stomach sleeper, it might be time to train yourself into a new position.

How to Improve If You Must Sleep on Your Stomach

Some people just naturally end up sleeping on their stomachs. If that’s you, try these adjustments to reduce strain:

  • Place a pillow under your hips and lower stomach to ease pressure on the spine

  • Use a very thin pillow (or no pillow) under your head

  • Keep your legs slightly bent to relieve lower back tension

These small tweaks can help make stomach sleeping more tolerable — even if it’s not ideal.

Tips for Enhancing Sleep Quality

Beyond position, here are some easy wins to improve your sleep and reduce back pain:

🛏 Use Pillows for Support

Whether it’s under your knees (back sleepers), between your legs (side sleepers), or beneath your stomach (stomach sleepers), the right pillow placement can relieve spinal pressure and improve comfort.

🛏 Choose the Right Mattress

The right mattress makes a huge difference. Look for one that supports your natural spinal curve and doesn’t sag. Medium-firm mattresses are often best for back alignment — not too hard, not too soft.

Achieve Better Sleep with Loona

At Loona, we believe quality sleep starts with the right environment — and that includes supportive products designed with your well-being in mind. From ergonomic pillows to comfort-first bedding, we’re here to help you wake up pain-free, rested, and ready.

Because better sleep doesn’t just feel good — it’s the foundation for everything you do.

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