What is the best sleeping position for lower back pain?
There is no single best position, but many people with lower back pain sleep more comfortably on their side with a pillow between the knees, or on their back with a pillow under the knees. The most comfortable position is the one that lets you relax and keeps your spine in a neutral line.
Positions to try
- Side sleeping with a pillow between your knees and a pillow that keeps your head level
- Back sleeping with a small pillow under your knees
- Stomach sleeping only if it feels fine, with a thin pillow under your hips and a flat head pillow
What about the mattress
A mattress that is very soft or very firm can both feel uncomfortable. A medium level of support works well for many people, but personal preference matters. Rotate positions during the night if you wake up stiff in one.
Other helpful habits
A few minutes of gentle movement before bed, avoiding heavy meals right before sleep and keeping a consistent routine can all help you rest. If pain keeps waking you, tell a physiotherapist.
Seek urgent medical care if night pain comes with fever, unexplained weight loss, numbness in the groin or inner thighs, loss of bladder or bowel control, or sudden severe weakness.
Our physiotherapists can check what is behind your back pain and suggest sleep adjustments that suit you.
Related: should I use heat or ice for an injury?, what should I expect at my first physiotherapy appointment? and how soon after an injury should I see a physiotherapist?
Want better sleep with less back pain?
Questions? Call 613-742-1230 or email info@pstottawa.ca. Find us at 5-5303 Canotek Rd, Ottawa.