How to sleep when your back hurts
Sleep
4 min read
Dr. Maya Lindqvist
Side, back or stomach? A pillow in the right place often matters more than the position itself.
A sore back can turn a good night into a long one. There’s no single perfect sleeping position, but a few small changes help many of our patients rest more comfortably.
Side sleepers
Put a pillow between your knees so your top leg doesn’t pull your pelvis and lower back into a twist. Your head pillow should fill the gap between your shoulder and ear.
Back sleepers
A pillow under your knees takes pressure off the lower back. Keep your head pillow fairly thin so your chin isn’t pushed toward your chest.
Stomach sleepers
This is the hardest position on the neck. If you can’t switch, try a very flat pillow and a small pillow under your hips.
Getting out of bed
Roll onto your side first
Drop your legs over the edge
Push up with your arms as your legs lower
If back pain regularly wakes you at night regardless of position, mention it at your visit, night pain is something we always want to know about.
This article is general information, not medical advice or a diagnosis. Results vary from person to person. If you have sudden severe pain, weakness or numbness, call 911.
Written by
Dr. Maya Lindqvist
Reviewed by the Northline clinical team.
