Do You Wake Up With Back and Neck Pain? Try These 5 Correct Sleeping Positions For Back Pain!

Are you tossing and turning all night with back pain? You are not alone. Back pain is common due to muscle strains, ligament sprains, ruptured discs, arthritis, and structural spine abnormalities, but a good night's sleep shouldn't be a luxury. The right sleeping position for back pain can make a big difference in reducing stiffness from the neck to the lower back and improving your sleep quality. Many experts advocate sleeping on your back to maintain natural spine alignment and reduce strain on muscles and ligaments. Many such hacks, tricks and the right position to sleep for back pain are essential to consider.

This blog explores various sleeping postures, including some surprising favourites, to help you overcome back pain. So, let’s discover the right sleeping position for back pain that will have your back saying "sweet dreams" and your mornings feeling refreshed!

Table Of Contents

1. What Is The Best Sleeping Position For Back Pain? What Is The Healthiest Sleeping Position?

2. Is It Ok To Sleep On Side With Back Pain?

3. Is It Better To Sleep On Your Back, Left Or Right Side?

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

What Is The Best Sleeping Position For Back Pain? What Is The Healthiest Sleeping Position?

Choosing the best sleeping position for reducing back pain depends on personal comfort and the specific nature of your back issues. Trying different positions and using supportive pillows or mattress adjustments can help find the most effective way to alleviate back pain and improve sleep quality. Consider these right sleeping positions for back pain issues:

1. Back Sleeping (Supine Position)

Sleeping on your back keeps your overall spine aligned naturally, reducing strain on muscles and ligaments. This helps distribute your body weight evenly, easing pressure points along the spine. Placing a pillow under your knees supports the lower back's natural curve while using a pillow under your head maintains neck alignment.

Try This Right Sleeping Position:

1. Place a pillow under your knees to support the lower back's natural curve.

2. Use a pillow under your head to maintain neck alignment with the spine.

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2. Side Sleeping (Lateral Position)

Side sleeping can relieve back pain by elongating and comforting your spine. Putting a pillow between your knees aligns your hips and prevents your spine from twisting, reducing your lower back strain and improving overall spinal alignment.

Try This Right Sleeping Position:

1. Put a pillow between your knees to align hips and prevent spine twisting.

2. Use a supportive pillow to align your neck with the spine.

3. Fetal Position (Side Sleeping with Knees Drawn Up)

This sleeping position can open up the joints in your spine and alleviate pressure points. Alternating sides help maintain muscle balance and provide relief to both sides of your back.

Try This Right Sleeping Position:

1. Curl your knees up comfortably, aiming for a slight bend that feels natural and avoids straining your lower back. It shouldn't feel excessively tight.

2. If your lower back feels strained, consider placing a pillow between your back and the mattress.

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4. Semi-Fetal Position (Side Sleeping with Slight Bend)

Like the fetal position, sleeping on your side with your knees slightly bent reduces strain on your lower back. Using a pillow between your knees further supports your spine and enhances comfort during sleep.

Try This Right Sleeping Position:

1. Aim for a comfortable bend, around 45 degrees, and avoid curling your knees tightly towards your chest.

2. Place a pillow between your knees. You can use a regular or wedge-shaped knee pillow designed for better alignment.

5. Modified Prone Position (Stomach Sleeping with Pillow Under Pelvis)

While stomach sleeping can strain the neck and lower back, placing a thin pillow under your pelvis and lower abdomen helps maintain the natural curve of your spine. This reduces pressure on the lumbar area and can alleviate discomfort associated with this sleeping position.

Try This Right Sleeping Position:

1. Place a thin pillow under your lower abdomen and pelvis. This will elevate your hips slightly and help keep your spine in a neutral position.

2. Avoid turning your head sharply to one side. Try sleeping with your face down or turned slightly to minimise neck strain.

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Is It Ok To Sleep On Side With Back Pain?

Why not! Sleeping on your side can be fine if you have back pain as long as you take the following precautions:

• Alignment: To keep your spine aligned, place a pillow between your knees. This helps balance the natural curve of your lower back and reduces strain.
• Mattress Choice: Opt for a medium-firm mattress that supports your body without being too soft or firm. It should contour to your body’s shape while keeping your spine aligned.
• Pillow Support: Use a pillow that supports your head and neck in line with your spine. This helps prevent neck strain and keeps your spine in a neutral position.
• Avoid Twisting: Try not to twist your spine excessively while sleeping. Use the pillow between your knees to prevent your upper leg from stretching your spine out of alignment.
• Switch Sides: Alternate sides at night to balance muscle use and prevent overstrain on one side of your body.

If your back pain persists or is severe, it is wise to consult with a healthcare provider or physical therapist. They can offer recommendations based on your specific condition and sleep habits to help improve your comfort and sleep quality.

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Is It Better To Sleep On Your Back, Left Or Right Side?

There is universally a ‘best’ side to sleep on. In fact, the position that allows you to fall asleep comfortably and stay asleep throughout the night should be what you prefer. Still, here we have mentioned some considerations for choosing the right sleeping position for yourself:

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Dietitian’s Recommendation

I suggest a comfortable sleeping position to reduce or avoid back pain. As part of holistic health, I may suggest the individual choose a comfortable position from sleeping on the back, towards the right or left side, or in a fetal position, along with appropriate pillow support and mattress support, as these are also essential parts of sleeping.

Along with this, I suggest light and early dinners to avoid sleeping discomforts, which arise because of acidity, flatulence, and bloating due to heavy and late-night dinners. These discomforts may lead to sudden movements while sleeping, which might induce back pain because of muscle spasms or wrong stretches.

                                                                                                Dt. Aditi Upadhyay

The Final Say

Ultimately, choosing the right sleeping position for back pain is an essential task. The best sleeping position depends on individual comfort, specific back issues, and any underlying health conditions. Back sleeping is often recommended because it naturally aligns the spine, distributing body weight evenly and easing strain on muscles and ligaments. Alternatively, side sleeping with a pillow between the knees can also reduce back pain by improving spinal alignment and minimising pressure points.

So, consulting with a physical therapist can offer personalised advice to optimise your sleep posture, alleviate discomfort, and enhance sleep quality for those with back pain.