Even though you have lower back pain, you can sleep peacefully

lower back pain

You’re probably here because you have lower back pain, and are doing what most people do when they have it: looking for a solution to help relieve the pain. You found this article because you want information on how to sleep with lower back pain.

There are many different ways that people use to get relief from their discomfort, but not all of them work well or can be used in certain situations. We will talk about how sleeping positions affect your back pain and give some tips on what’s best for you!

Types of lower back pain

types of lower back pain

There are many different types of lower back pain. each one is unique and therefore requires different treatment. if you’re unsure of what type of back pain you have, it’s best to talk to a doctor about your specific situation!

Acute lower back pain

Acute lower back pain is the most common type of back pain. it refers to sudden, sharp discomfort in your lumbar spine that usually subsides within a few days or weeks after onset. this kind of back pain can be caused by pulling muscles or tendons, bone stress from osteoporosis, or even a herniated disc. the pain you feel is actually coming from nearby tissues that are inflamed and irritated by these problems.

When sleeping with acute lower back pain it’s best to use positions where your spine is most supported. this will prevent further damage to muscles and ligaments in your lumbar region! one of the best positions to sleep in with acute lower back pain is on your side, preferably with a pillow that supports both sides of your spine.

Chronic lower back pain

Chronic lower back pain refers to long-term discomfort and tension in your lumbar region. it can be caused by arthritis, osteoporosis or even obesity! Chronic lower back pain can be hard to treat because it can come from many different sources. this means that the best way to deal with chronic lower back pain will vary depending on what is causing your discomfort!

What is the connection between sleep and lower back pain?

connection between sleep and lower back pain

Sleeping with lower back pain is related because it’s not very comfortable to sleep when you have lower back pain. When your muscles are tense, they pull on the bones and ligaments in a way that cause discomfort while sleeping, which can lead to lack of restful sleep. This will make anyone tired during the day and unhealthy overall.

There are many ways that you can sleep with lower back pain, but the best way to find out what works for you is by trying different things. You should also remember that your bed and pillow play a role in how comfortable it will be as well! The following tips below will help you sleep more comfortably at night.

Tips for Sleeping with Lower Back Pain

Tips for lower back pain

Sleeping with lower back pain can be a challenge, but it doesn’t have to mean you will wake up tired and groggy. Try the following tips for sleeping better:

1) Experiment with pillows:

You might need more or less depending on your sleep position. For example, if you sleep on your side, try putting a pillow in between your knees and under the curve of your lower back. Using pillows to prop up an arm when you sleep on your side can also help with pain relief by reducing strain on the spine.

2) Get a good mattress:

The best mattress for you is the one that feels comfortable and allows your body to relax. Ideally, it should support all parts of your body so that no strain will be put on any muscles or joints during sleep. Consider getting a new mattress if: 

  • you wake up with pain in an area of your body not usually associated with pain
  • you wake up frequently during the night with back or neck aches
  • your mattress is more than ten years old and has significant sagging, dips, or ridges. 
  • the sleep surfaces of your bed are creaking when you move around on them.
  • pain in an area that was not previously painful has just started.
  • you have even the slightest suspicion that you might need a new mattress, take it into consideration since there are many ways to find out if you do.

3) Find the right position:

Once you have the right pillow and mattress, it is important to find a comfortable sleeping position. This can be difficult for people with chronic pain since different positions may exacerbate or reduce your symptoms. For example:

A)If you sleep on your side, try putting a pillow in between your knees and under the curve of your lower back. Sleeping on your stomach can cause discomfort and pain for people with lower back problems.

B)If you sleep on your side, sleeping in a fetal position (curled up like a ball or ‘c-shape’) may put too much pressure on the hip joints. Try lying flat and using pillows to prop yourself up if this is the case.

C)If you sleep on your back, sleeping with a pillow under the knees or legs may be helpful for some people while others find that it just adds discomfort. Sleeping in any position other than face down can help decrease pain if done correctly. Experiment and see what works best for you!

D)Sleeping on your stomach while keeping your neck in a neutral position can be helpful for people with back and neck pain.

E)If you sleep on your stomach, make sure to keep the pillow very thin under your head or none at all since it will put too much strain on the shoulder joints.

F)In general, sleeping flat rather than inclined should decrease pain and pressure on the body.

G)Whether you sleep flat or inclined, experimenting with pillow placement can help! For example, a small rolled-up towel under the neck may provide better support than a bulky pillow for some people. Or, sleeping more angled might be helpful if your hips hurt from lying flat. 

H)If none of these work, consider seeing a sleep specialist to address your specific concerns. 

4) Try gentle yoga stretches before bed:

A)Gentle yoga stretches may help to relax your body and muscles before bed.

B)Some gentle yoga exercises for people with back pain include:  lengthening out the spine, spinal twists, hip openers (like wide-leg child’s pose), shoulder releases (like seated forward fold).

C)If you have a specific area of discomfort, try to focus on that area. For example, if your back hurts when you stand up straight, do gentle spinal twists and hip openers before bed.

D)You should not feel any pain while doing these stretches! If there is a sharp or pinching sensation then stop or find an alternative pose. Also, be sure to breathe through the stretches.

E)You can even try some gentle yoga poses before you get out of bed in the morning! 

F)As always, be sure to discuss any issues or concerns with your doctor before trying these exercises.


The solution to your lower back pain may be as simple as changing the way you sleep. You can try sleeping on a softer mattress or pillow, adding more pillows under your head and neck for added support, or even getting an anti-inflammatory gel pad. These are just some of the ways that you can reduce how much stress is placed on your spine while you rest so that it doesn’t feel worse in the morning. If none of these work for you, talk to your doctor about solutions they might have available like physical therapy exercises or prescription medications.