Sleep Positions To Relieve Back Pain

As we age, our bodies get stiffer and we may suffer from ageing conditions such as joint, muscular or bone pain, estimates that 70 to 85% of Singaporean will suffer from back pain in their life. Every night when we go to bed, we may wake up in the morning feeling pain, depending on what sleep positions we adopt. However, there are sleep positions to relieve back pain. We hope these suggestions may be able to help reduce your back pains in the morning.

What is the best sleeping positions for lower back pain?

1. Sleeping On Your Back

Sleeping On Your Back

Back sleepers enjoy both advantages and disadvantages. The disadvantage is that some people who sleep on their back experience low back pain. It can also aggravate existing back pain. If you suffer from sleep apnea or snoring, this sleep position also makes the condition worse.

But sleeping on your back is the best sleeping position for upper pain and is the most comfortable for many people. Your head, neck and spine are placed in a neutral position so you are less likely to experience neck pain.

To alleviate lower back pain, place a pillow under your knees for support. You can also add a small low rolled towel under your lower back for added support if you want. You can also support your neck with a memory foam pillow with two different heights on each end. Try and adjust to see how you feel the next morning when you wake up.

2. Sleeping On Your Side

Sleeping On Your Side

For some of us, we prefer to sleep on our sides. This position is not recommended for those suffering from back pain. You may also compress your waist sleeping on your side. There are two ways to relieve these problems sleeping on the side. Place a pillow between your knees to reduce back pain when sleeping on your side. You can also place a small folded towel in the gap between your waist and the mattress for added support. Try to alternate between sides because sleeping on one side for too long can cause a muscle imbalance.

Sleeping on your sides though, can reduce your acid reflux symptoms. Sleeping on your right side can cause more acid to leak through your esophagus. Some people with congestive heart failure avoid sleeping on their backs and their left sides as their heartbeats in these positions may disturb their sleep. People who have heart ailments may prefer sleeping on their right side instead.

3. Sleeping on Your Stomach

Sleeping on Your Stomach

Sleeping on the stomach is the worst position to sleep in. It may cause back, hip and neck pain because this posture straightens your spine. But if you are a stomach sleeper, you can correct this posture to reduce pressure on your back, neck and hip.

All you have to do is to add a pillow under your abdomen and pelvis to help support your spine. You can also decide if you would like to place a folded towel under your neck as well, make sure it does not cause any choking or breathing difficulty.

Get the thinnest pillow you can find or sleep with no pillow at all when sleeping on your front.

4. Sleeping in a Fetal Position

Sleeping in a Fetal Position

For those suffering from a herniated disc, sleeping on the side is the best option for the back. It is also one of the most comfortable positions we enjoy falling asleep in, as we had all spent nine months in our mother’s tummy in the fetal position.

To sleep in a fetal position, just roll over to the side and curl up your orso and bring your knees close to your chest. This posture helps to ease out pain, opens up the joint and allows your spine to remain in a rested position. Remember to alternate sides to prevent muscle imbalances.

Aligning our spine accordingly to our sleeping position is important to maintain a healthy spine, if not to have a comfortable sleep that reduces body aches and pain. Whichever position you choose above, remember to follow the recommendations to balance your spine. You can also check with your doctor if you suffer from chronic pain.

There are many other factors such as bed sheets, pillows, and mattress to consider in having a good night’s sleep. Find all your bedding needs at Affairs Living.


Getting the best mattress can help to greatly relieve your chronic back pain. If you prefer something harder, our flippable MattX™ Dual Mattress with Artic Cool Technology, come with firmness 7~8.5 out of 10 on each side. Our MattX™ Hybrid Mattress is your best bet, come with firmness 7.5~8.5 out of 10 on each side. They are Two firmness choices in one mattress simply flip over and shift the removable TENCEL™ cover on the side where firmness suits your best.

November 03, 2020 — hue lai