Sleeping Positions for Back Pain Relief

Why does my back hurt more in the morning?

Because you stay still for hours, and the joints and muscles stiffen. In a warm Ipoh night you may also toss and turn, or sleep on a surface that does not support you.

Morning stiffness that eases within half an hour of moving is common with a sore back. If it lasts longer, or the pain wakes you at night, ask for a check.

Which positions are easiest on a sore back?

Try these and keep the one that feels best.

On your side, with a pillow between your knees and a small pillow under your waist if there is a gap.
On your back, with a pillow under your knees to flatten the lower back.
On your side with a hug pillow, to stop you rolling onto your tummy.
On your back with your legs on a chair or a stack of pillows, for a short rest.

Make your pillow keep your neck level with your spine. If you share a bed, each person can use their own pillows.

What if I can only sleep on my tummy?

Try to move over slowly. Put a thin pillow under your hips and tummy to stop the lower back from sinking, and use a flat pillow or none under your head.

Tummy sleeping twists the neck, so turn your head towards the less sore side and change sides in the night. Over some weeks, side-lying with a hug pillow may feel natural.

Does my mattress or mat matter?

It can. A mattress that sags in the middle lets your hips sink and your lower back bend. A mattress that is very hard can press on your shoulders and hips.

If you sleep on a mat on the floor, add a thicker layer if your back is stiff. Floor sleeping also means a long way to get up, which is hard with painful hips or knees. A low bed can help.

How should I get out of bed with a sore back?

Do not sit straight up from lying flat. Roll onto your side first, bend your knees and let your legs slide off the bed while you push up with your arms.

Sit for a moment, then stand up with your back straight. Before you start the day, gently pull one knee at a time to your chest and rock your knees side to side.

When should I see someone?

See a doctor first if back pain comes with numbness around the groin, leg weakness, fever, trouble passing urine, or if it follows a fall. Hospital Raja Permaisuri Bainun and the private hospitals in Ipoh have emergency departments.

For back pain that disturbs your sleep for weeks, a physiotherapist can look at your back, sciatica or a slipped disc. Read about persistent pain and sleep too. See our home physiotherapy page for how a visit works.

Questions people ask

Which position should I sleep in with back pain?

There is no one position that suits everyone. Lying on your side with a pillow between your knees, or on your back with a pillow under your knees, suits most people. Choose the position where your back feels least strained and change if it stops helping.

Is it bad to sleep on my stomach?

It can twist the neck and arch the lower back, so it is harder on some people. If you cannot sleep any other way, put a thin pillow under your tummy and hips, and use a very low pillow or none for your head.

Should my mattress be hard or soft?

Neither extreme. A mattress that is too soft lets the hips sink, and one that is too hard can press on the shoulders and hips. Pick one that supports the spine in a natural line and feels comfortable to you.

I sleep on a floor mat. Is that all right?

Some people with back pain like it, others find it stiff. A thin mat on a hard floor also makes getting up harder if your hips or knees are stiff. Try a thicker mat or a low bed if getting up hurts.

Sleeping positions for back pain