Which positions take pressure off the low back?
Side-lying with a pillow between the knees, and back-lying with a pillow under the knees.
These are the two positions MedlinePlus suggests for low back pain: lying in a curled-up, fetal position with a pillow between your legs, or, if you usually sleep on your back, placing a pillow or rolled towel under your knees.
| Position | How to set it up | Often suits |
|---|---|---|
| Side, knees bent | Pillow between the knees; head pillow thick enough to keep the neck level | Most disc and sciatica pain; pregnancy (later months) |
| Back, knees supported | Pillow or rolled towel under the knees; thin head pillow | Low back pain; neck pain |
| Reclined | Recliner or wedge with knees bent | Some people with stenosis, who feel better slightly bent forward |
| Stomach | Thin pillow under the hips; flat or no head pillow | Only if it's the one position you can sleep in |
How do I get in and out of bed without a jolt of pain?
Log-roll: move your body as one unit instead of twisting or sitting straight up.
- To get up, bend your knees, roll onto your side, drop your feet over the edge and push up with your arms as your legs lower.
- To lie down, reverse it: sit on the edge, lower onto your side using your arms, then lift your legs in together.
- Pause sitting on the edge for a few breaths before standing.
Does my mattress matter?
Somewhat. Support that keeps your spine level matters more than any brand or firmness label.
Many people with back pain prefer a medium-firm surface. A mattress that sags lets the spine bend; one that's too hard can press on hips and shoulders. If you wake stiffer than you went to bed, try a mattress topper or a different surface for a few nights before buying anything.
What about neck disc pain?
Pick a pillow height that keeps your neck straight in line with your spine.
Side sleepers usually need a thicker pillow to fill the space above the shoulder; back sleepers a thinner one. Avoid stacking pillows that push your chin toward your chest. If arm pain or tingling is worse at night, see arm pain and numbness from the neck.
Why is disc pain sometimes worse at night or in the morning?
Lying still can stiffen the back and keep pressure on an irritated nerve, and pain feels louder in a quiet room.
Gentle movement before bed, a warm shower, and changing positions overnight help many people. Pain that wakes you every night, or that comes with fever or weight loss you can't explain, should be checked by a provider (MedlinePlus). See when to see a doctor.
Is poor sleep making my back pain worse?
It can. Poor sleep, stress and pain tend to feed each other.
NIAMS notes that people who chronically sleep poorly, or have depression or anxiety, may have back pain more often and more severely. Regular sleep and wake times, less screen time before bed and daytime activity all help. If you're pregnant, ACOG suggests side sleeping with pillows between the knees and under the belly (ACOG).
Long-lasting disc pain that disrupts sleep is worth a professional opinion. Dr. Gordon Stapel, DC offers a free consultation in Springville: call (801) 491-8688.
Sleep FAQs
What is the best sleeping position for a herniated disc?
Is sleeping on my stomach bad for back pain?
What kind of mattress is best for disc pain?
Why is my sciatica worse at night?
What pillow is best for neck disc pain?
Talk with Dr. Stapel about your pain
Call the office or request a free consultation. You'll talk through your symptoms and history, and you'll get an honest answer about whether spinal decompression is worth considering for you.
The consultation is free, with no obligation to start treatment. Have an MRI? Ask about the free MRI review.
Sources
This website is operated for Stapel Family Chiropractic (Springville Disc Center) in Springville, Utah. Care is provided by Dr. Gordon Stapel, DC, a licensed chiropractic physician. About this site.