How should I sleep with lower back pain?

Ruth Beresford, Mchiro, DC
November 25th, 2022

Are you waking up in the night asking yourself: how should I sleep with lower back pain?

Lower back pain can make it challenging to find a comfortable sleeping position. This can lead to restless nights and affect your quality of sleep.

However, there are a few handy ways to alleviate the pain and finally settle into a good, restorative night’s sleep.

Here are a few of our top tips:

The first thing you want to do is assess your sleeping environment. Make sure your mattress is supportive and not sagging in the middle. Your pillow should be comfortable and support your neck. If you have an adjustable bed, use it to prop up your knees which takes the pressure off your lower back.
Next, you want to focus on your sleeping position. The best position for alleviating lower back pain is on your side with a pillow between your knees. This takes the pressure off your spine. If you are a stomach sleeper, try and transition to sleeping on your side or back. Sleeping on your stomach puts unnecessary strain on your spine.
You can also do some things during the daytime that will help you sleep better at night. Exercise regularly and stay active during the day but avoid strenuous activity close to bedtime as this can make it harder to fall asleep. Stretch before bedtime to relax your muscles, and take a hot shower or bath before bed, as the heat will help relieve tension in your muscles
Use a heating pad or ice pack. Applying heat or ice to your back before bed can help relieve pain and improve sleep quality. Be sure to wrap the heating pad or ice pack in a towel so you don’t damage your skin.

So, what is the best way to sleep with lower back pain?

Lower back pain can make it difficult to find a comfortable position to sleep in, but there are ways to alleviate the pain and get a good night’s sleep.

First, assess your sleeping environment, ensure your mattress is supportive and comfortable, and have a pillow that correctly supports your neck.

Next, focus on your sleeping position; the best position for alleviating lower back pain is on your side with a pillow between your knees.

You can also try exercises during the daytime, such as stretching or taking a hot shower before bedtime, which can help relax your muscles and prepare you for a good night’s sleep.