4 Best Sleeping Positions to Relieve Back Pain

Back pain can make your days hard and can make getting a decent night’s sleep even harder. It tends to be very difficult to find a suitable position so you can get some snooze. To add more to that, you probably can’t get in and out of bed without hurting the back. So if you are going through such a situation, we are here to help you with the four best positions which can give you some much-needed relief during long nights.

What Causes Back Pain?

Back pain can attack anybody anytime. But in most cases, people who more than 30 years old and especially females are known to suffer from back pain more. Also, people who are overweight or lead the sedentary way of life and poor fitness tend to have higher rates of back pain

The benefit of sleep cycle calculator

For improving your sleep when you have Lower back pain, you need to fix a time when to sleep and to wake up. Also, you need to decide the best time to wake up in the wake in a predetermined time. Use the Sleep cycle calculator to determine your sleep pattern.

  1. Sleep on your side with a pillow between your knees

Place a pillow between your knees for better back support for sleeping. You can also place a pillow under your back. But whether you use one pillow or settle on two, you should not sleep on one side for too long. Doing as such many reason issues like muscle awkwardness and even scoliosis.

How does this position help?

Sleeping on your side alone won’t improve you back but utilizing the pillows between your knees will as it keeps your hips, pelvis, and spine in a better arrangement.

  1. Fetal position

If you have a herniated disk, you can try to sleep on your side into the fetal position: Lay on your back and after that move over into your side. Tuck your knees toward your chest and gently twist your lean toward your knees. Make sure to change sides every once in a while.

How does this position help?

The Delicate disks between the vertebrae in your spine suffer from hernia when part of a disc pushes out of its place causing torn nerve. Sleeping into a fetal position opens the space between vertebrae and helps you to sleep comfortably.

  1. Sleep on your stomach with a pillow under your belly

You may have heard that sleeping on your stomach is, bad for back pain. This tips may sound a bit counter-intuitive but place a pad or pillow under your pelvis and lower stomach to shift a portion of the weight off your back.

Depending on how this position feels, you might need to place a pillow under your head too.

How does this position help?

People who have degenerative disc disease will benefit most from this position as It can help with taking stress off from your spine.

  1. Sleep on your back with a pillow under your knees

For most people, sleeping on their back might be the best option to sleep with back pain.  So lie on your back and place a pillow under your knees and keep your spine unbiased. The pillow keeps that bend in your lower back properly aligned.

How does this position help?

When you sleep on your back, your weight is equally distributed and spread over most of your body. So less stress is put on your back also keeping a pillow under your knee will keep proper t arrangement of your spine


Sleeping with back pain is always a difficult task no matter how less severe it is. Only those who suffer from it can understand how awful it is having to wake up each time in the night suffocating from pain. But with these four positions we have featured, you can effectively put an end to the restless nights as they take away stress from your back and let you have a better sleep.