Finding the Best Sleeping Position for Your Lower Back Pain

Medically reviewed by Daniel Combs, MD

Lower back pain can make it challenging to find the proper sleep position. Unfortunately, there's no one-size-fits-all solution for this problem. Many factors play a role, including the underlying cause of your back pain, the surface you sleep on (e.g., soft vs. firm mattress), and your preferred sleeping position.

This article discusses sleep positions for lower back pain and ways to get more comfortable sleep.

Related: Why a Good Night’s Sleep Is Important for Your Health

Sleeping Positions for Lower Back Pain

Finding the correct sleeping position for lower back pain may require trial and error. However, healthcare providers recommend certain positions over others.

Suggested Positions

Consider sleeping on your side or back if you have lower back pain. Sleeping on your stomach can put more pressure on structures in the spine, such as vertebrae (back bones) and the coccyx (talibone), than other sleep positions.

Suggested positions for sleep also depend on the source of your pain. For example, if you have arthritis in the joints of your spine, a healthcare provider might recommend sleeping in a fetal position—on your side with your knees pulled up toward your chest—to help open up and relieve pressure on these joints.

On the other hand, sleeping on your back can reduce lower back pain caused by a muscle strain or a herniated disc. This position helps maintain proper spinal alignment and reduces pressure on the spine.

Positions that Make Back Pain Worse

Depending on the underlying cause of your back pain, certain sleep positions are likely to make your pain worse.

For example, if a herniated disc puts pressure on the nerves in your lower back, sleeping in a fetal position can increase pressure on the nerves.

Twisting your spine can also worsen lower back pain. So, keep your legs aligned while sleeping on your side and avoid twisting your spine.

Getting In and Out of Bed With Lower Back Pain

Getting in and out of bed can be difficult with lower back pain. To make the transition easier, try the log-rolling technique, as follows:

1. To lie down, sit on the edge of the bed.

2. Using your arms for support, slowly lower yourself onto your side.

3. Raise your legs together on the bed.

4. Roll onto your back, keeping your body straight (like a log).

5. Roll your body onto your side without twisting your spine to sit back up.

6. Push up with your arms and bring your legs off the edge of the bed, keeping them together.

7. From a seated position, push with your arms and stand up.

Sleep Aids and Therapy Tools to Consider

To improve your sleep with lower back pain, consider the mattress you use. For the best spinal support, choose a medium to firm mattress.

Pillows and other tools, such as a wedge, can also help improve sleep. If you sleep on your back, place a small pillow under your knees to reduce pressure on your lower back.

While sleeping on your side, place a pillow between your knees to keep your spine in a neutral (straight) position.

For maximum relief of lower back pain, consider sleeping in a reclined position (angled, with your head and shoulders higher than your hips). This can be accomplished with an adjustable bed or a wedge to prop yourself up in a regular bed.

Try these tips to improve your sleep quality further:

• Avoid using electronics in the bedroom.

• Develop a nighttime relaxation routine, such as a warm bath.

• Keep the room dark (consider blackout curtains).

• Turn the temperature down (aim for 60 to 67 degrees F).
  

Related: The Best and Worst Sleep Positions for Health Conditions

How to Offset Lower Back Pain During the Day

Taking steps to decrease your back pain during the day might help minimize your symptoms at night.

Try these tips:

• Use ice or heat: If your back pain is due to injury, apply cold for the first 48 to 72 hours to help reduce pain and inflammation. After that time frame, switch to heat. This will increase blood flow to promote healing and decrease stiffness.

• Avoid aggravating activities: It's important to keep moving when you have back pain to reduce stiffness; avoid activities that worsen your pain.

• Consider medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce inflammation and pain. Examples include Advil/Motrin (ibuprofen), Aleve (naproxen), and Bayer (aspirin).

• Use proper posture: Place a small rolled towel behind your lower back while sitting to help maintain the natural curve of your spine.

• Stay active: Keeping your muscles strong and flexible can help decrease lower back pain and stiffness.

Healthcare providers can also treat lower back pain to improve your lower back pain symptoms. Consider seeing one or more of the following types of providers:

• Physical therapist: Physical therapists (PTs) use a variety of interventions to help treat lower back pain. They use manual techniques (such as massage, joint mobilization, and stretching), exercise, and other pain-relieving modalities, such as electrical stimulation, to help manage your pain.

• Chiropractor: These healthcare providers perform spinal manipulation to help realign joints in the spine to reduce pain.

• Massage therapist: Massage helps decrease muscle tightness and pain that occur with various conditions that cause lower back pain.

Related: Painsomnia: Insomnia Caused by Pain

Lower Back Pain Interfering with Sleep

Sometimes, lower back pain while sleeping is a sign that it's time to seek medical care.

See your healthcare provider if you have the following symptoms:

• Back pain that was caused by trauma (such as a fall or car accident)

• Fever

• Numbness or tingling

• Pain lasting more than a week

• Pain that doesn't improve with home remedies

• Shooting pain in your legs

• Unexplained weight loss
  

• Weakness in your legs
  

Seek immediate medical attention if you can't control your urination or bowel movements—this can be a sign of a serious spinal cord injury.

Summary

Sleeping can be challenging if you suffer from lower back pain. Finding the correct sleeping position is essential. In general, you should avoid sleeping on your stomach. Placing a pillow under your knees when lying on your back or between your knees when lying on your side can help.

Be proactive with treating your lower back pain. See a healthcare provider if it isn't improving after a week of home remedies. Early intervention improves your chances of successfully resolving your symptoms with conservative treatment.

Read the original article on Verywell Health.