What is the Worst Sleeping Position for Lower Back Pain?

We get it—You have a favorite sleep position. But each one has its pros and cons, and while personal experiences will vary, some positions are generally considered worse than others.

This is especially true if you’re dealing with lower back pain. Here, we’ll discuss what position is probably making your pain worse, as well as the ones that can help. Pillows also play an important role in helping your pain, as well as a good quality mattress for support. But there’s a lot to consider when it comes to low back pain, and it’s helpful to consult with your healthcare provider if necessary.

The Worst Offenders: Sleeping Positions to Avoid

Only about 17% of Americans prefer sleeping on their stomach, according to The Better Sleep Council. But 26% agree that it’s the worst sleeping position—and for good reason.

Sleeping on your stomach

Research shows stomach-sleeping can put pressure on your spine, including the lower back. Not to mention neck pain from sleeping with your head turned to the side for long periods of time.

Sleeping on your stomach can strain the muscles in your lower back due to the unnatural arch it creates in your spine. Sleeping in a position where your spine isn’t aligned and supported in its natural curves can lead to muscle stiffness and numbness and tingling from the nerves being compressed.

Sleeping in a reclined position (without support)

Sleeping in a reclined position isn’t necessarily a bad thing. But doing it without any support can lead to new or worsening back pain. Thanks to gravity, when your head is inclined, your lower body will shift down, which leads to poor posture from hunched shoulders, and too much pressure in the low back and buttocks.

You want to make sure you're sleeping with enough back support to prevent your spine from curving and low back pressure. You might try a pillow behind your low back to help keep the natural curve.

Positions That Can Aggravate Existing Issues

The most popular sleeping position is side-sleeping. This position can make aches and pains worse if you’re not getting enough support. If your mattress is sagging, this will cause your spine to curve unnaturally, and your low back can sink too much into the mattress.

The Best Sleeping Positions for Lower Back Pain

Sleeping on your back can be helpful if you’re experiencing low back pain as long as you have plenty of support. A mattress that aligns your spine and provides pressure relief to the low back can help with healthy sleep posture and decreased pain symptoms. It can help to use a pillow under your knees if you need some added support for your spine and take some of the pressure off your low back.

Side sleeping using pillows for support can help relieve back pain, but it’s not always the best for your low back since it may not spread your weight out evenly. This can put pressure on your hip joint. Using a pillow between your knees can ease the pressure and help align your spine. You can also sleep with a pillow behind your back to help support you on your side and keep from curling too far forward, which can put your hips out of alignment. Most side-sleepers can also benefit from a medium or soft mattress in order to get the most pressure relief to your shoulders and hips.

And don’t forget about the importance of a pillow for your head, both for spinal support, and relieving pressure on joints. If you have broader shoulders, you might opt for a thicker pillow with a higher loft under your head, so you aren’t also putting pressure on the shoulder joint, which can lead to pain down the road. Shredded foam pillows can be adjusted by removing some of the foam if you need a softer pillow.

Tips for Improving Sleep Posture and Reducing Back Pain

A supportive mattress that promotes proper spinal alignment can relieve symptoms of low back pain in many people. The firmness level you need to get this support will depend on your body type and sleeping preference. For instance, if you’re a plus-size sleeper, you might need a firmer sleeping surface, or a mattress specifically designed for plus-size people, than someone who is a lighter body weight. This is because you need to be able to sink into the mattress enough to get pressure relief on joints, but you don’t want to sink in too much that it puts your spine out of alignment.

Memory Foam Versus Hybrid Mattresses

If you have low back pain, a good quality mattress is essential for getting enough support and pressure relief. Memory foam and hybrid mattresses both can provide plenty of support and pressure relief where you need it most. Brooklyn Bedding offers both hybrid and memory foam mattress options in a range of firmness levels to find the one most comfortable and supportive for you.

Memory foam mattresses can be excellent at cradling your joints, like your low back and hips and providing plenty of pressure relief. But they tend to retain heat and some people may find they need more support.

Hybrid mattresses combine both memory foam or latex with the coiling system of an innerspring mattress. These mattresses balance comfort with cushioning for joints and supportive coils. Hybrids tend to be bouncier than memory foam, which can make it easier to adjust your positioning. Plus, many hybrid mattresses have cooling technology to pull heat from the body and help with temperature regulation.

Stomach-Sleeping With a Firm Mattress

If you truly can’t sleep in any other position except for your stomach, make sure your mattress has a firm, supportive feel. Not all firm mattresses are created equal. It can be hard (no pun intended) to find a truly firm gem—The flippable Plank Firm Luxe has a firm side and an extra firm side so we know our stuff when it comes to needing true firmness for supportive stomach-sleeping. This firm surface keeps your low back from sinking too much.

Still, stomach sleeping isn’t the best for healthy spinal alignment. If you’re struggling to sleep in a different position, try using pillows to keep you on your side and prevent you from rolling onto your stomach. Your lower back will thank you.

The benefits of using an adjustable base

A bed with an adjustable base can help with elevating the head or foot of the bed (or both) if you’re experiencing other symptoms like heartburn or snoring. Being able to even make small adjustments in the head or foot of the bed can help relieve back pain by aligning the spine and decreasing the pressure on your hips and low back. Plus, slightly elevating your feet above your heart can help increase your circulation.

Bottom line: some sleeping positions do more harm than good. Back sleeping or side sleeping with plenty of support can help relieve low back pain, while stomach sleeping can make it worse. But don’t hesitate to talk with your healthcare provider if your symptoms are getting worse or not going away. An old sagging mattress can also be a source for back pain. Consider investing in a new mattress (including one with an adjustable frame) for a healthy night’s sleep.