Sleeping positons to manage back pain during sleep

Restful sleep is important for overall health. An average person spends 1/3 of their life  sleeping which makes it important to spend that time in comfort.  Sleep provides countless benefits for your body and mind, one of such is pain regulation.  Research shows that lack of sleep may effect person's pain modulation. Adequate amount of sleep will not only help you feel more rested in the morning, but it can also help alleviate chronic or actue pain.

Benefits of restful sleep:

  • Helps with reducing overall body inflammation
  • Allows joints to rest
  • Reduces stress
  • Helps regenerate tissue

Here are two sleeping positions that may help you achieve a more restful night:


Lie on your back and place a pillow under your knees. Add more pillows for more comfort. Having no pillow under your neck will allow for a more neutral head position. If uncomfortable a flat pillow would be ok.

This sleeping position can help:

  • relieve pressure from the spine
  • relieve pressure from the nerves in your back
  • relieve stress from soft tissues surrounding the spine and pelvis areas                 
  • from putting pressure on the shoulders


Lie on your side and place a pillow in between your knees. Place a pillow under your head (left side lying helps to reduce acid reflux and helps with increasing blood circulation which is especially important for pregnant women)

This position can help:

  • relieve pressure from the nerves in your back
  • keep hips in a neutral, stress-free position

Remember, the most important goal is staying comfortable during sleeping hours. The end goal is to feel rested and recharged.  If you find a position that works for you and pain is absent in the morning, continue and enjoy the rewards. Here's to a good night!