Best Sleeping Positions to Ease a Pinched Nerve

We all know what a good night’s sleep can do for our health, wellbeing and state of mind. But what if nerve pain is getting in the way of a restful slumber? Pinched nerves can be really uncomfortable and often feel worse during the night. Thankfully, certain sleeping positions can help ease a pinched nerve and help us get a more restorative night’s sleep.

Read on to discover the best sleeping position to relieve discomfort and find tips on how to sleep with a pinched nerve.

Always seek advice from a medical professional if you’re concerned about your health.

What is a Pinched Nerve?

A pinched nerve happens when too much pressure is applied to a nerve by nearby tissue, such as bones, cartilage, muscles or tendons. This pressure disrupts the nerve's function, causing pain, tingling, numbness or weakness in the affected area. It can happen anywhere in the body, but most commonly occurs in the neck, lower back, wrist or shoulder.

Common Causes

A pinched nerve could be caused by:

• An injury
• Certain sports or physical activities
• Repetitive movements
• Arthritis
• Obesity
• Bad posture
• A herniated disk
• Prolonged sitting or sleeping in one position

Spotting the Symptoms of a Pinched Nerve

So, how do you know if it’s a pinched nerve that’s affecting your sleep?

A pinched nerve might feel like:

• An ache or sharp pain
• Shooting pain that radiates from the affected area
• Numbness, pins and needles or tingling
• Muscle weakness

Why is a pinched nerve worse at night?

Annoyingly, these symptoms can feel worse while you’re trying to get to sleep. This is likely due to a combination of factors:

• Certain sleeping positions can compress the affected area more, increasing pressure on the nerve
• Inflammation and stiffness can build when lying down still
• At night, everything is quiet, and there is nothing to distract you from the pain

How Better Sleep Improves Nerve Health

The importance of a good sleep is not to be underestimated.

"Deep sleep is our body’s time to repair and restore. This is when our nervous system and other functions can regenerate. Regular, quality sleep helps to reduce inflammation, improve blood flow to the nerves and relax muscles - relieving pressure on the nerves and helping them to work properly."

- Dr Nerina, Sleep Expert

What is the Best Position to Sleep with a Pinched Nerve?

The answer to this question depends on where your nerve is compressed. Let’s break it down:

How to Sleep With a Pinched Nerve in Your Shoulder Blade

A pinched nerve in the shoulder blade area can cause aching, burning or tingling that makes it hard to find a comfortable position.

Try sleeping on your back with a pillow supporting each arm to reduce pressure on the upper back and shoulders. You can also sleep on your unaffected side with a soft pillow between your arms to keep your upper body aligned.

Avoid sleeping on the affected side or with your arm tucked under your body, as this can increase compression on the nerve.

Tip: A rise and recline chair may help you rest in a slightly upright position, relieving pressure and supporting the upper back.

How to Sleep With a Pinched Nerve in Your Neck

Neck pain from a pinched nerve can radiate into the shoulder, arm or fingers, making sleep difficult.

The best sleeping position is on your back with a supportive pillow that keeps your head and neck aligned. If you prefer side sleeping, choose a firm pillow that fills the gap between your head and mattress to keep your spine straight.

Avoid stomach sleeping and choose a pillow designed for neck support.

Sleeping With a Pinched Nerve in Your Hip

A pinched nerve in the hip can cause sharp, shooting pain down the leg and into the lower back or buttocks.

Side-sleeping on the opposite side of the pain is often best. Place a pillow between your knees to align the hips and reduce pressure on the lower spine. If you sleep on your back, place a small cushion under your knees to take pressure off the sciatic nerve.

How to Sleep With a Pinched Nerve in Your Back

A pinched nerve in the mid or lower back can lead to stiffness, tingling and difficulty finding a pain-free position.

Sleeping on your back with your knees slightly elevated using a pillow or wedge can ease spinal pressure. Side sleeping with a pillow between the knees is another good option, especially if back sleeping is uncomfortable.

Avoid sleeping flat on your stomach and choose a supportive mattress.

More Tips on How to Sleep with a Pinched Nerve

Small changes to your bedtime routine, sleep environment and overall approach to rest can make a big difference. Here are some simple but effective ideas to help you improve your sleep and feel more like yourself again.

1. Sleep On Your Back

In general, sleeping on your back is the best way to sleep if you have a pinched nerve in the neck or lower back. This is because it keeps your spine naturally aligned and your weight evenly distributed.

Tips for better support:

• Place a pillow underneath your knees for lower back support
• Use a contoured or orthopaedic pillow to support your neck if the nerve is pinched in the neck or shoulder area
• If the pinched nerve is in your arm, avoid crossing your arms over your chest

2. Try Side Sleeping With a Pinched Nerve

Sleeping on your side with a pillow between your knees helps to align the hips, pelvis and spine, reducing tension in the lower back.

Tips for better support:

• Place a slim pillow between your knees to align your hips and spine
• If your pinched nerve is in the neck or shoulder, make sure the pillow keeps your head in line with your spine, not too high or too low
• If the pinched nerve is in your arm, try sleeping with a pillow in front of you to support your arm and keep your wrist and fingers in a neutral position

3. Avoid Stomach Sleeping

For most people suffering from a pinched nerve, sleeping on your stomach is unlikely to help. This is because it puts extra strain on your neck and lower back. As most people turn their head to one side, it can also mean your neck and spine are twisted unnaturally. This can worsen the pressure on your nerves and delay healing.

If you find it impossible to sleep any other way, try these tips:

• Sleep without a pillow under your head to maintain a more natural angle
• Place a small, flat pillow or rolled up towel under your hips to maintain a natural curve in your spine

4. Choose the Right Pillow for a Pinched Nerve

A good pillow supports your head, neck and spine in proper alignment. If your pillow is too high or too flat, it can strain your neck or shoulders, making pinched nerve symptoms worse.

Look for a pillow that suits your sleeping position. For example, side sleepers often need a firmer, thicker pillow, while back sleepers benefit from contoured or memory foam options that cradle the neck.

5. Invest in a Quality Mattress

Your mattress plays a vital role in relieving pressure on your back, hips and shoulders. If it’s too soft or too hard, your spine may fall out of alignment, worsening nerve compression and pain.

A medical grade foam mattress is specially designed to support healthy posture, improve circulation and ease aches and pains.

6. Sort Your Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s natural sleep rhythm. A consistent schedule makes it easier to fall asleep and stay asleep, giving your body the rest it needs to repair and restore nerve health.

Try to limit naps too early in the day and avoid late-night screen time that can disrupt melatonin production.

7. Relax and Unwind Before Bed

Stress and tension can make nerve pain feel worse. A relaxing bedtime routine can help calm your body and mind, making it easier to drift off.

Simple steps like dimming the lights, listening to calming music or reading a book can work wonders. For more tips, check out our guide on how to turn your bedroom into a perfect sanctuary for deep sleep.

8. Relax Your Hands

If you suffer from a pinched nerve in the arm or wrist (such as carpal tunnel syndrome), try not to curl your hand into a fist while sleeping. This can put added pressure on the nerve and lead to numbness or tingling.

Instead, try to keep your hand relaxed and open, either by your side or gently resting on a pillow.

9. Use a Sleeping Brace

A wrist or elbow brace can help hold your joints in a neutral position, especially if you move around a lot during the night. Bracing may be particularly useful for pinched nerves in the arm or wrist, where movement can aggravate symptoms.

Check with a health professional for advice on the best type of brace for your needs.

10. Try Heat or Ice Therapy

Applying heat can help relax muscles and ease tension around the pinched nerve, while cold therapy can reduce inflammation and numb sharp pain.

Use a heat pack or cold compress before bed, but always wrap it in a cloth to protect your skin and limit application to 15–20 minutes.

11. Stretches and Exercises

Gentle stretches or mobility exercises can reduce stiffness, improve circulation and ease pressure on the affected nerve.

Focus on slow, controlled movements and never force a stretch. A physiotherapist or GP can suggest safe exercises tailored to your condition.

12. Try an Adjustable Bed

If lying flat makes your symptoms worse, an adjustable bed may offer a more comfortable and supportive way to sleep. Raising your head or legs slightly can reduce strain on the spine, hips or shoulders, depending on where the pinched nerve is located.

Paired with a supportive mattress, an adjustable bed from Oak Tree Mobility can help you find the right position for comfort and recovery.

Ready for better sleep? Talk to our team or book a free home appointment to find the right bed for you.

FAQs About Pinched Nerve Sleeping Positions

Still have questions about getting a better night’s kip with a pinched nerve? You may find the answers to these frequently asked questions helpful.

Can you get a pinched nerve from sleeping wrong?

Yes, poor sleeping posture can contribute to a pinched nerve. For example, sleeping with your neck at an awkward angle or lying on your arm can compress a nerve and cause numbness or pain. That’s why proper support and alignment are so important while you rest.

How to fall asleep with nerve pain?

• Try a supportive sleep position (such as on your back with a pillow under your knees)
• Use a heat pack or gentle stretching to ease discomfort before bed
• Wind down with a calming bedtime routine
• Consider using a rise and recline chair or adjustable bed if lying flat is painful

How to lie down with nerve pain?

The best way to lie down with nerve pain depends on the location of the nerve. In general, sleeping on your back with knee or neck support helps reduce spinal pressure, while side sleeping with a pillow between your knees can ease hip and lower back pain. Avoid lying on your stomach, which can increase strain on your neck and back.

How should I sleep to fix a pinched nerve?

While sleep alone won’t “fix” a pinched nerve, sleeping in a supportive position can reduce pain and aid recovery. Choose positions that take pressure off the affected area, use the right pillows and consider a quality mattress or adjustable bed to improve spinal alignment.

If symptoms persist, speak to a GP or physiotherapist for personalised advice.

Further Reading and References

1. Pinched Nerve, Mayo Clinic
2. Sleep positioning and nerve compression syndrome, WashU Medicine
3. Treating a pinched nerve, Medical News Today
4. How an adjustable bed can help your health
5. Are adjustable beds good for back pain?