Best Sleeping Positions for Lower Back Pain Relief

Lower back pain can make a good night’s sleep feel impossible. Tossing and turning, waking up stiff, or feeling sore in the morning are common complaints we hear at Stein Chiropractic. Fortunately, adjusting your sleeping position can make a big difference in how your spine feels when you wake up—and how well your body recovers overnight.

If you’re in the Clairemont or San Diego area and struggling with lower back pain, read on for sleep strategies that support spinal alignment, reduce pressure, and help you wake up feeling restored.

Why Sleep Position Matters for Back Pain

Sleep is when your body recovers, repairs, and resets. But if your spine isn’t supported during the night, muscles stay tense, joints remain irritated, and the pain cycle continues into the morning.

Poor sleep posture can:

  • Strain the lumbar spine (lower back)

  • Compress discs and nerves

  • Cause hip or pelvic misalignment

  • Aggravate chronic tightness or inflammation

At Stein Chiropractic, we help patients correct structural imbalances during the day—but how you sleep at night can either support or undo that progress. The good news? Simple changes in position can relieve pressure and let your spine decompress naturally while you rest.

Best Sleeping Positions for Lower Back Pain Relief

1. Sleeping on Your Back with a Pillow Under Your Knees

This is one of the most spine-neutral positions. Placing a small pillow under your knees slightly flexes the hips, reducing tension on your lower back and promoting the natural curve of the lumbar spine. It helps distribute your body weight evenly and minimizes stress on the spine’s joints.

Tip: Use a medium-firm mattress and a low-loft pillow for your head to keep your neck aligned.

2. Sleeping on Your Side with a Pillow Between the Knees

Side sleeping is very common—but without proper support, it can twist the pelvis and strain the lower back. A pillow between the knees helps align your hips, spine, and pelvis. It prevents your top leg from pulling your spine out of alignment and reduces torque on your lower back.

Tip: Keep your knees slightly bent and use a supportive pillow under your head. Avoid curling too tightly into the fetal position.

3. Fetal Position (Especially for Disc-Related Pain)

For people with disc issues like herniations or spinal stenosis, curling into a loose fetal position can open up the space between vertebrae and reduce nerve compression. This position can be especially soothing for sciatica and pinched nerves, offering a gentle release of spinal pressure.

Tip: Use a supportive pillow and keep your neck in line with your spine. Avoid over-flexing your back or curling too tightly.

4. Reclined Sleeping Position (for Specific Conditions)

Sleeping in a reclined position—either in a recliner or an adjustable bed—can reduce stress on the spine, especially if you have spondylolisthesis or degenerative disc issues. Elevating the upper body can reduce pressure on the lumbar discs and make breathing easier as well.

Tip: Use a wedge pillow or an adjustable bed base. Be sure your lower back is supported with a small lumbar cushion or rolled towel.

Positions to Avoid

❌ Stomach Sleeping

Sleeping on your stomach is generally the worst position for back pain. It forces your spine into an unnatural curve, compresses the lower back, and twists the neck—creating stress at both ends of your spine. Even with a pillow under the hips, it places strain on your muscles and joints throughout the night.

If you’re a lifelong stomach sleeper, it may take time to adjust to a side or back position—but the spinal benefits are worth it.

Additional Tips to Sleep Better with Lower Back Pain

  • Stretch Before Bed: Gentle spinal stretches or yoga can loosen tight muscles and prepare your body for rest. Even 5–10 minutes can make a big difference in how your spine feels overnight.

  • Use a Supportive Mattress: A sagging or overly soft bed can throw off your spinal alignment. A medium-firm or firm mattress provides better support and helps maintain the natural curves of your spine.

  • Stay Consistent with Chiropractic Care: Regular adjustments help maintain proper alignment and mobility, making it easier to stay pain-free throughout the night.

At Stein Chiropractic, we’ve seen that patients who combine chiropractic care with mindful sleep habits often experience faster and more lasting relief from lower back pain.

When to See a Chiropractor for Lower Back Pain

If changing your sleep position doesn’t lead to relief—or if your pain is worse in the morning—it may be time to address the underlying issue. Misalignments, postural stress, or nerve irritation can all contribute to lower back pain that doesn’t go away with rest.

At Stein Chiropractic, we help patients throughout Clairemont and San Diego identify the root cause of their back pain and create a personalized plan for healing. Our hands-on chiropractic care, paired with simple lifestyle changes like sleep posture, can restore comfort and support long-term spinal health.

Ready to Sleep Pain-Free Again?

If you're tired of waking up in pain, don’t wait for it to get worse. Proper sleep posture combined with expert chiropractic care can help you wake up refreshed—and stay active during the day without the burden of lower back pain.

Visit our New Patient Page to schedule your first visit, or explore our Back Pain Relief page to learn more about how we help.

You can also return to our homepage to discover all the ways Stein Chiropractic supports your health and movement in Clairemont and greater San Diego.

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