Best Sleeping Position for a Bad Back

Does your back hurt while lying down, making it difficult to fall asleep and stay asleep? If you have chronic back pain, knowing what to do to set yourself up for success and how to position yourself in bed can lead to a better night’s rest. Let’s explore the best sleeping position for a bad back and other steps you can take to get your Z’s. 

What Is the Best Sleeping Position if You Have a Bad Back?

When dealing with lower back pain, sleeping on your side is a solid approach. This position helps keep the spine aligned and reduces strain. Placing a pillow between your knees provides extra support, maintaining hip alignment.

But sleeping on your back is most likely the best position if you have frequent pain. You can also take steps to support yourself and get better sleep, including placing a small pillow under your knees. This creates a gentle curve in your lower back and relieves pressure points in the lower lumbar region. 

Another option is the fetal position—curling up slightly can help open up the space between vertebrae while providing comfort. Just ensure you're not tucking in too tightly to avoid any added tension in other areas of your body. This can lead to spinal misalignments over time. 

When dealing with a bad back, particularly lower back pain, certain sleeping positions can do more harm than good. One of the most common culprits is sleeping on your stomach. This position forces your spine into an unnatural curve and adds strain to your neck and back.

More Tips to Help You Sleep With Lower Back Pain

Creating a sleep-friendly environment is crucial for getting consistently good sleep. Keep your bedroom cool, dark, and quiet to promote relaxation—or, if peaceful sounds help you relax, invest in a white noise machine. Consider using blackout curtains or an eye mask to block out light and keep the space comfortable.

Investing in a supportive mattress can also make a major difference. A medium-firm mattress often offers the best support for those with lower back pain. If you’re put off by higher prices, think of how much of your life you’ll spend on your mattress. Paying for the right mattress is a worthwhile investment, and it can pay major dividends when it comes to your health. 

Establishing a regular bedtime routine can signal your body that it’s time to rest. Engage in calming activities like reading or gentle stretching before bed, and avoid using your smartphone or other electronic devices too close to bedtime.

Be mindful of caffeine and heavy meals close to bedtime as they may disrupt sleep quality. Prioritize self-care practices that help relax both mind and body for better nights ahead.

Try Chiropractic for Lower Back Pain in Brooklyn, NY

If you’re having a hard time falling asleep due to back pain, picking the best sleeping position is one of the surest ways to get the rest you need. But visiting your chiropractor can help address the source of your pain and promote better wellness—and more nights of solid rest. Schedule an appointment at Williamsburg Chiropractic in Brooklyn, NY, and start getting the sleep you deserve.