5 Best Sleeping Positions for Lower Back Pain

Having lower back pain can make it hard to sleep because it makes it hard to find a comfy position. But sleeping in certain ways can help ease lower back pain and help you get a better night's sleep. Here are five of the best ways to sleep if you have lower back pain.


1. On Back with Knee Support

Lay on your back with a pillow beneath your knees. This position maintains your lower back's natural curve and reduces spine pressure. It also aligns your hips, pelvis, and spine for proper sleep position.

2. Side-sleeping with knee pillow

Lay on your side with a pillow between your knees. Keeping your spine neutral prevents twisting and rotation, which can worsen lower back pain. Occasionally alternate sides to avoid muscular imbalance.

3. Fetal Position

By minimizing spine pressure, lying on your side with your knees drawn to your chest helps reduce lower back pain. A pillow between your knees provides support and comfort. This position can also relieve spinal strain by opening joints.

4. Revised Prone Position

Lay face down with a pillow beneath your pelvis and abdomen. This position supports your spine's natural curve and relieves lower back muscular tension, reducing lower back pain. It may not be suitable for everyone, especially those with spinal issues.

5. Adjustable Bed Recline

Using an adjustable bed or reclining chair to sleep slightly reclined can relieve lower back discomfort. Elevating your upper body helps relieve lower back discomfort. Support your hips and knees for proper alignment.

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