By Dr Andrew Ullo (Chiropractor)


Low back pain can be a persistent and debilitating condition that affects your quality of sleep. However, making a few adjustments to your sleeping position can make a world of difference. In this blog, we will explore the best sleeping position for alleviating low back pain and provide you with five important tips to help you find comfort and promote healing.

  1. Back Sleeping: The Ideal Position Sleeping on your back is often considered the best position for low back pain. Here’s why:
  • Proper spinal alignment: Sleeping on your back allows your spine to align naturally and reduces strain on your lower back.
  • Supportive pillow: Choose a pillow that adequately supports the natural curvature of your neck, keeping it aligned with your spine.
  • Additional support: Place a small pillow or rolled-up towel under your knees to maintain a slight bend, further easing pressure on your lower back.


  1. Side Sleeping: A Viable Alternative if back sleeping isn’t comfortable for you, side sleeping can be a good alternative. Consider the following:
  • Hug a pillow: Place a pillow between your knees and hug another one to your chest. This helps maintain proper spinal alignment and reduces stress on your lower back.
  • Pillow height: Use a pillow that keeps your head and neck in a neutral position, avoiding excessive strain on your neck and upper back.
  • Mattress firmness: Opt for a medium-firm mattress that provides adequate support and cushioning to avoid sinking too deeply or creating misalignments.


  1. Avoid Stomach Sleeping: Sleeping on your stomach is generally not recommended for low back pain as it can strain your neck, spine, and pelvis. However, if you find it difficult to break the habit, here are some tips:
  • Thin pillow: Use a thin pillow or no pillow at all to reduce strain on your neck.
  • Soft surface: Place a small pillow or rolled-up towel under your abdomen to minimize the arch in your lower back and relieve some pressure.


  1. Experiment with Pillow Placements: The position and number of pillows you use can significantly impact your comfort and pain levels. Try these variations:
  • Lumbar support: Slide a small pillow or rolled-up towel into the natural curve of your lower back to provide extra support.
  • Pillow under hips: If you’re a back sleeper, placing a pillow under your hips can help maintain proper spinal alignment.
  • Adjustable pillows: Consider using adjustable pillows that allow you to customize their height and firmness according to your needs.


  1. Consider Additional Supportive Devices: Sometimes, additional supportive devices can aid in achieving better sleep posture and reducing low back pain. Take a look at these options:
  • Mattress toppers: Adding a memory foam or latex mattress topper can enhance the comfort and support of your existing mattress.
  • Lumbar rolls: These cylindrical cushions can be placed behind your lower back while sitting or lying down to provide extra lumbar support.
  • Body pillows: Body-length pillows can provide support along your entire body, helping you maintain a neutral sleeping position.


Finding the best sleeping position for low back pain is essential for restful sleep and the management of your condition. Whether you choose back sleeping, side sleeping, or make modifications to your current position, remember to prioritize proper spinal alignment and adequate support. Experiment with pillow placements and consider additional supportive devices to create a sleep environment that promotes healing and reduces low back pain.

Remember, consistency and patience are key, and consulting with a healthcare professional is recommended for personalized advice and treatment.