The Best Sleeping Position for Low Back Pain

Blogs, Spine, / By Koh Peh Chia

Lower back pain can leave you tossing and turning. We usually do not judge much on our patients’ sleeping positions as it is difficult to ask them to control and change their positions immediately. But a good sleeping position could help you to get better sleep at night if the pain is acute. This article will reveal the best and worst sleeping positions for low back pain.

The Best Sleeping Positions for Lower Back Pain

The best sleeping position for lower back pain is on your side with a partial bend in the knees. Keeping the knees bent helps to balance your body and minimizes pressure on the lower back. Furthermore, many people find it helpful to put a small pillow between their knees to make this position more comfortable.

The Worst Sleeping Position

Sleeping on your stomach is among the worst sleeping positions that are prone to back pain and compresses some joints, particularly spine and hip joints.

Remember your head can be turned to one side causing stretching of neck muscles and your spine can be totally arched at the waist.

How to Sleep Better With Lower Back Pain

Aside of getting yourself a supportive sleeping position, cultivating ‘sleeping hygiene’ is important to keep your back pain away while sleeping.

  • Adjust your pillows and mattress. Stock up on a few pillows of different thicknesses, shapes, and sizes to fill in any spaces between your body and the mattress. This extra support helps keep your spine neutral, offering pain relief.

  • Try relaxation methods. Finding techniques to wind down can put you in the right state of mind for sleep with less focus on pain.

  • Reduce potential sleep disruptions. If you inadvertently wake up at night, pain may make it harder to get back to sleep. For that reason, try to eliminate excess noise and light from your bedroom or block them out with a sleep mask or earplugs. Set your bedroom to a temperature that will be comfortable throughout the night.


It is important to see a doctor or physiotherapist to check if there is any underlying problem than just pain. If you are experiencing a bad and serious low back pain and also have have tried to sleep with the pain for a period of time, do contact us or book an appointment with us.



Through her clinical experience, she then gained valuable experience in treating professional dancers and gymnastics athletes. Her interest in pre and post-natal physiotherapy was piqued as she finds women having difficulties maintaining an active lifestyle pre and post-childbirth. She then pursued a STOTT Rehab Pilates Instructor certification to help with this group and women. She also highlights her belief that prevention is a better way to handle injuries.