Lower back pain doesn’t just affect your days—it can also significantly impact the quality of your sleep. Struggling to find a comfortable position or waking up frequently due to discomfort can lead to sleep deprivation. Unfortunately, this lack of rest can worsen pain and sleeping troubles, creating a cycle that makes it difficult to heal and feel energised.
If this sounds like you, well… you might be in luck. With a few simple adjustments, it’s possible to ease nighttime discomfort and finally get the restorative sleep your body needs.
Best Sleeping Positions For A Sore Lower Back
Finding the right sleeping position can make all the difference in easing lower back pain. The goal is to maintain the natural curve of your spine, particularly in the lumbar spine, while reducing pressure points that might aggravate discomfort. Here’s a breakdown of the best sleep positions for back pain tailored to your preferences.
1: Sleeping on your side
For many people, the ideal sleeping position is to sleep on your side with your knees slightly bent.
- Placing a pillow between your knees can help align your hips and reduce strain on the lumbar spine.
- This setup promotes spinal alignment while supporting the natural curve of your back.
- If you prefer more support, a full-length body pillow can be a great option.
2: Sleeping on your back
Back sleeping can also be effective for relieving lower back pain.
- To optimise this position, place a pillow under your knees to keep your spine in a neutral position and prevent lower back strain.
- Some people also benefit from placing a small, rolled towel under their lower back for added support.
Sleeping On Your Stomach
For stomach sleepers, this position can be challenging when managing back pain.
While we don’t generally recommend this position for those with back pain, if you must sleep on your stomach, there are ways to minimise strain.
- Place a small pillow under your hips and abdomen to prevent your lower back from sinking into an unnatural U-shape.
- Using only a thin pillow—or none at all—under your head can help keep your neck and back in alignment.
Choosing The Right Mattress And Pillows
Why Mattress Firmness Matters
Your mattress is the foundation of good spinal support. A firm mattress can help prevent excessive sagging, which is crucial for maintaining the natural curve of your spine, particularly in the lumbar spine. While a medium-firm mattress suits most people, your preference might depend on factors like body weight and sleeping position.
If your current mattress doesn’t provide adequate support, consider using a mattress topper as a cost-effective solution.
Using Pillows Strategically
Pillows aren’t just for your head—they can also support other parts of your body to reduce tension. A small pillow under the knees for back sleepers or a pillow between your knees for side sleepers can make a big difference in relieving pressure points and aligning your hips and spine.
For those who find it hard to sleep comfortably, experimenting with pillow placement or investing in ergonomic pillows designed for lumbar support can improve both comfort and the quality of your sleep.
Tips For Better Sleep Despite Back Pain
Improving the quality of your sleep with a sore lower back may require a combination of practical strategies and small lifestyle adjustments. These tips can help you set the stage for a good night’s rest.
Create A Restful Environment
A calm, quiet, and comfortable sleep environment can make it easier to relax and fall asleep. Reduce noise with earplugs or a white noise machine, block out light with blackout curtains or an eye mask, and keep your bedroom at a cool, consistent temperature.
Practice Relaxation Techniques
Stress and tension can worsen pain and disrupt sleep. Gentle stretches, deep breathing exercises, or mindfulness meditation before bed can help ease muscle tension and promote relaxation. A warm bath or shower can also soothe the body and prepare you for sleep.
Adopt healthy habits
Limit caffeine and alcohol in the evening, as they can interfere with your ability to sleep deeply. Instead, focus on establishing a calming bedtime routine, such as reading or listening to soothing music, to signal to your body that it’s time to wind down.
By prioritising these habits, you can reduce tension, ease pain, and create conditions that support deeper, more restorative sleep—helping to gradually reduce lower back pain over time.
When To Consult A Professional
While many cases of lower back pain improve with simple adjustments and rest, certain situations may require professional attention. If your type of pain persists, worsens, or interferes with your daily activities despite efforts to manage it, it’s time to consult a physio.
Signs you should seek help include:
- Pain that has lasted more than a few weeks.
- Sudden, severe pain following an injury.
- Pain that radiates to your legs or causes numbness or weakness.
- Symptoms such as fever, swelling, or unexplained weight loss.
From Sore Backs To Sweet Dreams
Getting a good night’s sleep while dealing with lower back pain might feel like a challenge, but small, consistent changes can make a big difference.
However, if back pain persists or disrupts your life, consider exploring physio for back pain. At Integrity Physiotherapy, we provide tailored treatments to reduce discomfort, improve mobility, and help you achieve lasting relief. A personalised physiotherapy plan could be the key to not just better sleep but also better health overall.
Don’t wait if your back pain is holding you back—book an appointment today to learn how we can help you sleep better and feel your best.
