How to sleep with lower back pain

Your lower back supports most of your body’s weight, so it's really no surprise that pain in this area is so common. Unfortunately, lower back pain can make it really hard to get to sleep and stay asleep. But the relationship between lower back pain and sleep is actually two-way: you may not realise it, but maintaining good posture when lying down is as important as when you’re standing or sitting. Improper alignment of your spine while sleeping could cause or worsen lower back pain. Fortunately, there are some actions you can take to support your spine during sleep. 

Use pillows for extra support

Pillows aren’t just great for resting your head on, they’re also perfect for providing extra support and helping you keep your spine in the best position. When you lie down on your bed, try to find any spots where your body doesn’t meet the mattress. It’s likely that your body is working a little bit harder in these spots, putting strain on your muscles and joints. Add a pillow under the small of your back to support your back muscles, or underneath your knees to accentuate the natural curve of your spine. 

Pick the right pillow

Your pillow is really important for supporting your neck and the upper part of your spine, and keeping your head aligned with the rest of your body. 

If you sleep on your back, the pillow should completely fill the space between your neck and the mattress. If you’re a side sleeper, try a thicker pillow that keeps your head and neck in line with the rest of your body. Both back and side sleepers could benefit from a pillow that’s thicker at the bottom to support the neck. Stomach sleepers, on the other hand, will likely find a thinner pillow more comfortable (or no pillow at all). 

For more information on choosing the right pillow, check out our guide.

Pick the right mattress

Too-soft mattresses will make it harder for you to keep your spine in proper alignment. However, too-hard mattresses that are uncomfortable may make it harder to get a great night’s sleep. Your best bet is to choose a medium to medium-firm mattress - comfortable enough to encourage sleep, but firm enough to support the spine.

For more information on choosing your mattress, check out our guide.

Be careful when turning in bed

We all twist and turn in the night - that’s hard to avoid. Plus, if you’re a side-sleeper, favouring one side over the other could actually be bad for your spine, as it can cause an imbalance in your muscles and joints. So it’s a good idea to turn during the night, but when turning, try to turn your whole body in one go - this will help you maintain your spinal alignment. It could help to tuck your knees in towards your chest when turning as this will encourage your whole body to turn as one, rather than just your torso, neck or legs. 

Be careful when getting out of bed

Even if you’re doing everything to support your spine while you sleep, you may inadvertently do some damage when you wake up and jump out of bed. Rising too quickly can cause strain to the spine. Instead, make sure to rise slowly and don’t bend forward too much. Slowly lower your feet to the floor and make sure they touch the ground before pushing yourself up off the bed. It might seem like overkill to take this much care when getting out of bed, but if you have really bad back pain, even the slightest incorrect movement can make it worse.  

Keep your spine aligned with the correct sleeping position

When it comes to sleeping with lower back pain, it’s all about keeping your spine in alignment - in practice, you want to make sure your ears, shoulders and hips are in a straight line when you lie down. You can also use pillows to keep your spine in the right position. 

On your side with a pillow between your knees

Your side is considered the best possible sleeping position for those with lower back pain. A slight bend in your knees keeps your body in balance and reduces the pressure on your spine. 

Tuck a pillow between your knees to keep your hips, pelvis and spine in alignment. If you have a gap between your waist and the mattress, you could also add a small pillow there for extra support.

On your side in a fetal position

Curl your body into a fetal position by tucking your knees up towards your chest, and bringing your chest down closer to your knees. The soft bend in the back will open up your spine and stretch out the space between your vertebrates.

On your stomach with a pillow underneath your hips

While we wouldn’t normally recommend sleeping on your stomach as it causes you to twist your neck and upper spine into an unusual position, for people who do sleep on their stomachs, it can be a difficult habit to break.. If you’re a stomach sleeper, place a pillow under your pelvis and lower stomach to take some pressure off your lower back. In this position, you may find it more comfortable to sleep without a pillow under your head. 

On your back with a pillow under your knees

Sleeping on your back is one of the best things you can do for back pain - your body weight is most evenly distributed, helping to take the pressure off your joints and keeping your spine in a neutral position. Placing a pillow underneath your knees will encourage the natural curve of your spine. 

What else can you do to get better sleep?

Sleep is important to healing. It’s unfortunate that if you’re experiencing pain, it can be hard to get quality sleep. Encourage better sleep by focusing on your sleep hygiene and habits, such as avoiding caffeine after 12pm, setting aside time to unwind before bed, avoiding screens in the few hours before sleep, and setting up a bedroom environment that’s conducive to sleep. 

Back pain is common, but it’s important to always speak to your doctor if you have any concerns, especially if the pain is severe or doesn’t go away within a few days. 

IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.