Health and Wellbeing
Best Sleeping Position for Lower Back Pain
We spend a third of our lives sleeping; that’s a lot of time spent in bed! This means any pain that affects your ability to get comfortable at night can really impact your wellbeing. Lower back pain is not only debilitating, but it can make restful sleep feel impossible. If you’ve ever tossed and turned, trying to find a comfortable position, you’re not alone. The right sleeping, sitting, and bed position can make a real difference - not only to your comfort but to your long-term back health.
Below, I explore the best sleeping positions for lower back pain, practical adjustments you can make throughout the day, and expert-approved tips to ease your discomfort.
Best sleeping positions for back pain
Your sleep posture can either soothe or strain your lower back. The key is alignment: your spine should be supported in its natural curve. There are a few ways of doing this:
On your back with pillow support
This is often the most recommended position because lying flat distributes your weight evenly. If you are not used to sleeping on your back, this can be tricky to start with and might take some getting used to. Keep practicing and pay special attention to your breathing while lying on your back.
I recommend placing one hand over your heart and the other over your belly, and simply noticing the ‘in’ and ‘out’ of your breath. Eventually, you can move to prolonging the ‘out’ breath, and after a few rounds of doing this, you will find that your breathing begins to drop into your belly.
If sleeping in this position feels alien, try not to get stressed about it. Focus on your breath and on resting, rather than sleeping, and you will find that this will help you to relax. It could even relieve and release the muscles in your back. Place a pillow under your knees to reduce pressure on your lumbar spine.
On your side with a pillow between the knees
If sleeping on your back really isn’t working for you, the next best position is to try lying on your side and place a pillow between your knees to keep your hips, pelvis, and spine aligned. Avoid curling into the fetal position too tightly, as this can round the spine.
Avoid sleeping on your stomach
This is a definite no-no if you have any sort of back pain, as it can over-extend the spine and strain the neck and back. If you really must sleep in this position, place a thin pillow under your abdomen to reduce stress.
It would also be helpful for you to explore Oak Tree Mobility’s range of adjustable beds that enable custom positioning to support your back.
Best sitting positions for lower back pain
Maintaining good sitting posture is crucial for preventing and easing pain you may be experiencing. Here are some tips for finding the best sitting positions for lower back pain.
Lumbar support
Choose a chair that provides support for the natural curve of your lower spine. If your chair lacks adequate lumbar support, use a small pillow or cushion to fill the gap between your lower back and the chair.
Sit with your feet flat on the floor and knees level with hips
It is important to sit well - this might mean using a lumbar support cushion or rolled-up towel behind your lower back to maintain the natural curve. Try to avoid slouching or leaning forward and keep your back supported and shoulders relaxed. Sit right back in your chair rather than perching on the edge.
Don’t forget to check out our rise and recline chairs which offer excellent lumbar support and help reduce pressure when transitioning from sitting to standing.
Maintain good overall posture
Another of the best sitting positions for lower back pain is for you to sit in the chair with your back straight and shoulders relaxed. You should avoid slouching or leaning forward as this can cause strain and discomfort.
Take breaks and stretch
Stand up and stretch at regular intervals. Prolonged sitting can contribute to lower back pain, so short breaks to move around can be beneficial. With Oak Tree Mobility, you can rise comfortably with our made-to-fit rise and recline chairs.
Best adjustable bed positions for back pain
Oak Tree Mobility’s adjustable beds can also dramatically improve your sleep quality and ease lower back pain.
Here are three key positions to try:
Zero gravity position
Inspired by NASA, this posture elevates your head and knees slightly, aligning your spine and reducing pressure points. It helps relax the lower back muscles and is ideal for those with chronic pain.
Try this: Oak Tree Mobility’s adjustable beds come with a remote control that allows you to experiment with zero gravity at home.
Flat position
Some people with certain spinal conditions may benefit from lying flat, particularly if combined with strategic pillow placement under the knees. However, ensure the mattress offers firm support to avoid sagging and misalignment.
Pillow support
I’ve already mentioned this, but don’t forget to think about your pillow position to customise your comfort. If you’re a back sleeper, try placing a pillow under the knees. For side sleepers, placing a pillow between the knees might be better. It’s also worth placing a pillow under the lower back or pelvis if extra support is needed. Pillow placement is a simple yet powerful way to reduce pressure and maintain proper spinal alignment.
Trial and error
Everyone's body is different, so finding the perfect sleep setup can take time. Track how your back feels after sleeping in different positions and adjust accordingly. Small changes can have a big impact.
A good mattress is crucial. Here’s what to look for:
- Support: A medium-firm mattress is often ideal for lower back pain
- Pressure relief: Look for Medical Grade™️Foam or memory foam options
- Durability: Invest in high-quality materials that won’t sag over time
- Personal fit: Consider body weight and sleeping style
Other things to try
Stretch and strength routine
Daily stretching and strengthening of the core and back muscles can reduce tension and support the spine. Try the following:
- Pilates
- Cat-cow stretches
- Knee-to-chest stretch
- Pelvic tilts
- Yoga
- Tai chi or chi kung
- Even gentle dancing!
These movements help relax the lower back, ease stiffness, and prepare the body for better sleep. Always consult your doctor or physiotherapist before embarking on an exercise programme so that you don’t exacerbate your symptoms.
Hydration
This may be surprising, but being dehydrated can worsen your back pain. Dehydration can contribute to back pain because spinal discs, which act as cushions between vertebrae, rely on water for their function. When dehydrated, these discs can lose height and flexibility, leading to increased pressure on the spine and surrounding tissues, which can cause pain. Don’t forget to keep topping up your water bottle throughout the day and, for obvious reasons, avoid over-hydrating just before bedtime.
Manage your stress levels
Stress can exacerbate back pain because pain and emotions reside in the same part of the brain. Yoga, mindfulness, and deep breathing exercises can help manage stress and promote relaxation.
Hot and cold therapy
Use cold packs for recent injuries to reduce inflammation and heat packs for longer-standing stiffness to ease muscle spasms and pain.
Complementary therapies
While more research is needed, some studies suggest that yoga, acupuncture, and massage therapy can be helpful for back pain.
Final thoughts: Sleep smarter, feel better
Lower back pain doesn’t have to sabotage your sleep. By adjusting how you sleep, sit, stay active, avoid over-resting and support your body throughout the day, you can ease discomfort and improve quality of life. Whether it’s finding your ideal sleep position, investing in an adjustable bed, or strengthening your core, these strategies all contribute to a healthier, pain-free back.
Book an appointment with our team
If you suffer from lower back pain and would like to learn more about how a rise and recline chair or adjustable bed can benefit you, get in touch with us today and book your FREE home appointment with a member of our friendly Mobility Experts.