How To Sleep with Lower Back Pain
- LivaFortis
- Mar 14
- 4 min read
Did you know that up to 80% of people with chronic pain also struggle with sleep? According to the CDC, as many as 19% of U.S. adults report not getting enough rest on a regular basis—a troubling statistic given the critical role that sleep plays in our healing and overall health.
Research from the National Institute of Health highlights how essential sleep is for reducing inflammation, managing stress, and allowing our bodies to repair themselves. On the flip side, a lack of sleep can actually worsen physical and mental health, creating a vicious cycle for those dealing with pain.
But if lower back pain is robbing you of your rest, what can you do? How do you finally achieve a night of satisfying slumber despite this discomfort? Let’s explore strategies to help you sleep better with pain in your lower back.
How To Sleep With Lower Back Pain - Who Is Getting Good Sleep?
The National Sleep Foundation data shows that only about 45 percent of those with acute pain, and about 37 percent of those with chronic pain, reported good or very good sleep, compared with around 65% of those who experience little to no pain.
It’s a vicious cycle really because, not only does pain get in the way of a good night’s rest, but not getting enough sleep can make you more sensitive to pain, too.
With all of this in mind we researched some of the best ways to get a great night’s sleep, even with low back pain. Want to know what we found? Keep reading!
Sleeping On Your Back
Sleeping on your back isn't the most popular sleeping position. In fact, only around 10% of people sleep on their backs, but it is actually one of the healthiest positions for sleeping. Sleeping on your back allows your head, neck and spine to rest in a neutral position and takes a lot of the pressure off these areas.
If you choose to sleep on your back you can try placing a small pillow under your knees to provide additional support, and help keep the natural curve of your spine supported. For maximum support, the pillow is key to this position.
Something to note, however, is that this position can be a bad idea for those who suffer from sleep apnea, as sleeping on your back can cause your tongue to block your breathing tube. This position can also make snoring more severe.
How to sleep on your back to prevent back pain:
Lie flat on your back
Place a pillow underneath your knees.
If you would like additional support, you can place another towel (or small pillow) under the small of your back.
Sleeping On Your Side
Sleeping on your side is a popular sleeping position, and it is a great way to sleep if you want to prevent back and neck pain. Side sleeping is also an excellent option for those with sleep apnea, as it keeps the airways open. The only down side to this position is that sometimes your spine might be pulled out of alignment.
How to sleep on your side to prevent back pain:
Arrange your pillow to support your head and neck.
Pull your knees up slightly towards your chest, and place a thick pillow between them to keep your hips aligned.
Sleeping On Your Stomach:
This might be one of the worst positions for sleeping, with one of the only benefits being a reduction in snoring. Stomach sleeping may put pressure on muscles and joints and lead to irritated nerves. This position may, however, help those with herniated discs or a degenerative disc disease.
How to sleep on your side to prevent back pain:
Lie on your stomach, in the bed.
Place a very slim pillow underneath your hips and abdomen to raise your mid-section.
Use a flat pillow (or even no pillow at all) and preferably keep your head turned to one side.
Sleeping In The Fetal Position
Hands down, this is the most popular sleeping position with over 41% of adults choosing to sleep like this. The fetal position is another great option for those with a tendency for snoring, but curling up too tightly can restrict breathing in your diaphragm.
Curling up in this pose is great for those with herniated discs, because it reduces bending of the spine and opens up the hips. Beware, though, if you have arthritis, as it can leave you feeling a bit sore and stiff in the morning.
How to sleep in the fetal position to prevent back pain:
Gently roll onto your side.
Straighten your body as much as you can, or draw the knees up to your chest until your back is straight.
If desired, place an additional pillow between your knees.
Make sure that your pillow is supporting your head and neck properly.
Conclusions
No matter which sleep position you prefer, the key to waking up pain-free is maintaining proper spinal alignment. If you notice gaps between your body and the mattress, don’t ignore them—use pillows to fill those spaces. These gaps can strain your muscles and back, making it harder to get the restorative sleep you need. Ensuring your body is fully supported while you sleep is essential for both comfort and health.
Did you know that sleeping on your back with a pillow under your knees is often considered the best position for spinal health? It reduces pressure on your lower back and promotes natural alignment. However, everyone is different, so finding what works best for you is just as important.
Looking to upgrade your sleep game? Check out our Best Buys Guide for top-rated pillows designed specifically to improve sleep quality. From ergonomic shapes to cooling materials, there’s something for everyone—even some truly innovative designs you might not expect!
Remember, sleep isn’t just about rest; it’s a cornerstone of good health, especially when managing back pain. With these tips, you’re well on your way to better, more restful nights—no matter your sleep style.
For more tips, tricks, and resources to help you live your best life while managing lower back pain, be sure to follow us on social media!
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