Sleep Positions that Reduce Back Pain

Make these simple changes in your sleeping position to take strain off your back and improve the quality of your rest period.

If You Sleep On Your Side

Draw your legs up slightly toward your chest and put a pillow between your legs. Use a full-length body pillow if you prefer. This position may be helpful if you have osteoarthritis in the spine, spinal stenosis — a narrowing in the spine — or hip pain.

If You Sleep On Your Back

Place a pillow under your knees to help maintain the normal curve of your lower back. You might try a foam roller or small, rolled towel under the small of your back for additional support. Support your neck with a pillow. This position may be helpful if you have lower back pain.

If You Sleep On Your Abdomen

Sleeping on your stomach can be hard on your back. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Use a pillow under your head only if it doesn’t place too much strain on your back, otherwise try sleeping without a pillow under your head. This position may be helpful if you have degenerative disease or a herniated disk in the middle portion of your spine.