Back pain can be a persistent obstacle in our daily lives, and waking up with discomfort can set a frustrating tone for the entire day. With 84% of adults experiencing this issue at some point, the root cause might lie in an unexpected place: how we sleep. Since we spend nearly one-third of our lives resting, our sleeping position can either support or strain our spine. Here are five sleeping positions, backed by science, that can help alleviate back pain—and a bonus tip on the perfect mattress for spinal health.

1. Fetal Position: Cradling Your Comfort

One of the most popular and natural sleeping positions is lying on your side with your knees tucked close to your chest, mimicking a baby in the womb. Known as the fetal position, this posture works wonders for people with herniated discs. By curling inward, the joints rest, and the vertebral discs, which act as cushions between your spine’s bones, get a chance to decompress.

To maximize the benefits, switch sides occasionally during the night to prevent muscle imbalances. Adding a supportive pillow for your head ensures your neck stays aligned with your spine, providing even greater relief.

Video

Watch the video for tips and tricks to sleep better despite lower back, neck, or leg pain!

2. On the Stomach With a Pillow: Unexpected Relief

Sleeping on your stomach often gets a bad rap for potentially causing neck pain. However, when done correctly, this position can actually relieve back pain. Placing a pillow under your lower abdomen and pelvis reduces the strain on your lower back and helps distribute pressure more evenly across your spine.

For stomach sleepers, this adjustment can make a world of difference. Remember, though, to avoid twisting your neck excessively while lying face down—keeping your head in a neutral position or using a low-profile pillow can help.

3. On the Back With a Pillow: Balanced and Supported

Sleeping flat on your back is widely regarded as one of the healthiest sleeping positions for overall spine alignment. This posture allows for even weight distribution and reduces pressure on the spine and surrounding muscles. To take it up a notch, place a pillow under your knees to maintain the natural curve of your lower back.

If you need extra support, a rolled-up towel beneath the small of your back can enhance spinal alignment. This position is particularly beneficial for people seeking relief from lower back pain caused by poor posture or extended periods of sitting during the day.

4. On the Side With a Pillow: Aligning the Spine

For side sleepers, the key to comfort and alignment lies in placing a pillow between your legs. This simple addition keeps your hips, pelvis, and spine in proper alignment, preventing unnecessary twisting that could strain your lower back.

Alternating between sleeping on your left and right sides is essential to avoid overloading one side of your body. If you’re dealing with hip pain or sciatica, this position can offer significant relief by reducing tension in the affected areas.

5. On the Back in a Reclined Position: Relaxed and Elevated

If you often find yourself drifting off in a recliner chair, you’re already onto something. Sleeping in a reclined position can be incredibly beneficial for people with back pain, especially those with conditions like isthmic spondylolisthesis. This posture creates an angle between the thighs and trunk, reducing pressure on the lower spine.

To replicate this at home, consider investing in an adjustable bed or using a recliner with lumbar support. Adding a pillow behind your lower back can enhance the support and keep you comfortable throughout the night.

Bonus: Choose the Right Mattress

No matter how perfect your sleeping position is, it’s only as effective as the surface you’re sleeping on. Your mattress plays a crucial role in supporting your spine and preventing back pain. Experts recommend avoiding mattresses that are too firm or too soft, as they can misalign your spine or fail to provide adequate support.

A medium-firm mattress is often the sweet spot for most people, offering both comfort and support. If you’re unsure about your current mattress, you can test a firmer feel by adding a plywood board underneath it or temporarily placing the mattress on the floor. Investing in a high-quality mattress tailored to your sleeping habits can transform your rest and significantly reduce back pain.

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Learn more – Watch another video on how to sleep better with lower back pain!

Conclusion

The way we sleep profoundly impacts our spinal health, and small adjustments can make a significant difference. Whether it’s curling into the fetal position, sleeping with a pillow under your knees, or even opting for a reclined posture, these positions offer proven ways to soothe back pain and improve your overall well-being. Don’t forget the importance of a supportive mattress—it’s the foundation for restorative sleep and a pain-free back. So, why not experiment tonight? A restful night could be just one position away.