Many people seek back pain treatment as thousands of individuals complain about back pain that affects their sleep and overall well-being. Finding the right position for sleeping is challenging to alleviate back pain for better sleep and a good night's rest. In this piece of content, we'll tell you the top five sleeping positions that make your morning refreshing and painless.

Sleep on Your Back Side in A Supine Position

Healthcare professionals often recommend Sleeping on your backside for those experiencing back pain. This position distributes your weight evenly across your body, reducing pressure points. To optimize comfort and support, place a pillow under your knees. This helps maintain the natural curve of your spine and minimizes strain on your lower back.

Sleep on your side in a Fetal Position.

You can try something new and simple to relieve your lower back, which is called the fetal position (super comfortable). How to make this position:-

Lie down on your side like you're taking a nap. Later on, pull your knees up and take them closer to your chest like you are them hug. This position relieves your lower back, and you will feel better.

To make it more comfortable, place a pillow between your knees as it keeps your back in a straight line, which is good for overall well-being. With this, you're providing rest to your spine and promoting better sleep at night. Try the fetal position when you're fed up with lower back pain. The fetal position is one of the easier and more comfortable positions known for comfort.

Prone Position

The prone position is also recommended for people complaining about back pain. In this position, an individual must lie facing down with their head in a neutral position without excessive flexion, extension, or rotation. You can place a pillow between the abdomen and hips to maintain a more neutral spine alignment. Thus, it reduces the pressure on your spine, allowing you to sleep face down. This position is generally used by surgeons in the operation theatre while performing surgeries.

Sleep on your side By Placing a Pillow Between Your Knees.

Placing a pillow between your knees reduces lower back pain and properly aligns the spine.

If you're not comfortable with one side, you can shift to the other side:-

  • By using your right and left shoulder, ensure they are in contact with the mattress properly, allowing the rest of that side of your body.
  • Keep a pillow between your knees.
  • If there is any minor gap between the mattress and the waist, use a small pillow instead of a large one to support your back.
  • No matter at all whether you're using one or two pillows. It is recommended that you sleep on the same side always. Doing this resolves many issues like muscle imbalance and even scoliosis. 


Generally, doctors recommend meditation, physical therapy and following a well-balanced diet in chronic back pain treatment. Moreover, back pain affects an individual's day-to-day activities, especially when it is severe. You can try out the above sleeping positions but only under the supervision of health care experts. Every person is different, and only a specialized doctor recommends one of the best sleeping positions according to your severity.Taking a proper good night's sleep matters a lot; it improves cognitive performance, mood, and energy levels and helps combat chronic diseases. If you reside in New Jersey, you can visit back pains specialists west orange.