Best Sleeping Position for Lower Back Pain

Best Sleeping Position for Lower Back Pain - Tip Top Sleep

If you are suffering from lower back pain, we have to tell you – you are not alone in this fight. More often than not, it’s caused by bad posture or improper sleeping positions. And that is why we are here to help you identify the best sleeping position for lower back pain.

Before we jump into that, here’s a quick trick that could help you. If you experience lower back pain, you can use an ice pack before you go to bed. This could be done 15 minutes before your scheduled bedtime. With this, you can reduce the inflammation in your back.

List of the Best Sleeping Position For Lower Back Pain

It’s time to have that quality sleep you thought you’d never have again. Follow these, and you will notice a drastic change in your life.

Lie on Your Back and Place a Pillow Under Your Knees


For most people with back pain, this is the highly recommended position.

First, you just need to lie your back flat on your mattress. From here, you can place a pillow under your knees where it could maintain the curve in your lower back. If you want, you can even use a rolled towel placed on your back for better support.

This position is great because your weight is distributed equally. Thus, there will be a lesser strain on the pressure points. This is also ideal if you wish to align your spine and your internal organs.

Try a Fetal Position


This position is easy to do. What you need first is to lie on your back. After that, slowly roll over to your side. You can then try to tuck your legs towards your chest.

The fetal position is highly recommended for those who have a herniated disc.

Place Your Pillow Between Your Knees While Sleeping on Your Side


We understand that it could be a challenge to lie on your back because of your condition. In that case, why don’t you try this sleeping position where you will shift to your side.

What you can do is to allow one of your shoulders to lie on the mattress. The same goes for the rest of that side of your body. Next, you should place a quality pillow in between your knees. See if you have a gap between your waist and your bed. If there is, you can place a small pillow to have additional support.

Speaking of good pillows for sleeping, here is our recommendation.

Beckham Hotel Collection Bed Pillows for Sleeping

Best Sleeping Position for Lower Back Pain - Tip Top Sleep

Check the latest price on Amazon.  

This pillow is made from 100% cotton and has a super plush gel fiber. If you want an extremely comfortable sleep and to alleviate your lower back pain, this has got to be your product of choice. It doesn’t contain any chemicals, which is perfect if you have allergies. Most of its customers swear that this brand is nothing short of amazing, and we can’t help but believe them.

If you are to take this approach, make sure that you try to balance your position. You can’t sleep on your left or right side all the time, because that could result in muscle imbalance.

Sleep on Your Stomach and Place a Pillow Under


Take note that if you lie on your stomach and you don’t do this correctly, you might hurt your back even further. So, make sure to follow the instructions. But if you are not confident enough, we say skip this technique and just use the others.

You will need a pillow which you have to place under your pelvis and lower abdomen. This could help in relieving some of the pressure from your back.

You can also add a pillow under your head, but check if you are still comfortable. If not, then you are free to remove it.

Those who are suffering from a degenerative disc could benefit from this sleeping position.

Try a Reclined Sleeping Position

This position is highly encouraged if you have isthmic spondylolisthesis. However, you might need to invest in a reclining or adjustable bed for this.  We have here two of the best in the market today. You might want to check these out.

Sven & Son Adjustable Bed Base Frame

Best Sleeping Position for Lower Back Pain - Tip Top Sleep

Check the latest price on Amazon.  

If you get this bed frame, you have a 5-year warranty from the manufacturer. So that’s one less thing to worry about. It has an interactive dual massage that targets your pain points. Most of its customers enjoy the sturdy base as well. The product is easy to assemble, but don’t expect that it can be lifted by one person only.

LUCID L300 Bed Base

Best Sleeping Position for Lower Back Pain - Tip Top Sleep

Check the latest price on Amazon.  

Another great reclining bed is the LUCID L300.

This takes less than 5 minutes to assemble, and that’s already a huge win for you. The motor is also quiet, so it’s perfect if you wish to adjust the bed during the later hours of the night. It comes with a wireless remote and programmable memory option so that it can be configured to your favorite position. There are also dual USB charging stations on both sides of the bed. And with 10 years warranty, you can never go wrong with this choice.


Always remember, correct alignment of your spine is the key. If you see gaps on your body and your mattress, a good-quality pillow can help you.

We hope that our list of the best sleeping position for lower back pain helped you. But apart from these positions, you need to invest in a few things that could guarantee quality sleep. And that’s what we have provided you above. Don’t forget to take a look and consider getting some of these.

Your health should be your priority. And just by getting the right pillow and bed, you can achieve that.
However, if your condition is not getting better, set an appointment with your doctor to provide a personalized solution. You might be suffering from other health conditions that may cause your back to ache.

By Michelle D.

Meet Michelle, founder of Tip Top Sleep, a website dedicated to helping you achieve the best sleep possible. With over 50 years of combined experience in the realm of sleep, Michelle and her team provide easy-to-follow tips and strategies to help you feel better, function better, and live better through optimal sleep. Let us help you prioritize your sleep and discover the power of a good night's rest.