Have any questions? Contact us here Walk-ins welcome or make an appointment at our Dun Laoghaire showroom.

Best Sleeping Position for Back Pain | Sleep Spine Alignment & Sleeping Positions

Types of Lower Back Pain

When it comes to lower back pain, there are two main categories: acute and chronic.

Acute lower back pain is short-term, typically lasting for just a few days or weeks. This type of pain is often connected to an identifiable injury or event, such as overstretching, sudden movements, weak muscles, or sprains. Though the initial acute phase may cause some discomfort, this type of lower back pain usually subsides relatively quickly and has no long-lasting effects on mobility.

In contrast, chronic lower back pain lasts for three months or more. Often occurring without a clear initial trigger, this type of lower back pain can be ongoing and persistent. In many cases, people with chronic lower back pain also experience significant inflammation that limits their movement and ability to engage in everyday activities. However, a combination of physical therapy techniques and medication can often help manage chronic low back pain symptoms and improve quality of life.

In fact, many studies have shown that in many cases up to 20% of cases of acute low back pain become chronic over time. Thus, if you are experiencing any level of discomfort in your lower back region, it is important to seek medical attention right away to ensure that the condition does not persist.

Is Your Sleep Position Causing Back Pain?

There is a strong relationship between sleeping position and back pain. Sleeping in poor posture can not only cause temporary pain and stiffness, but it can also lead to back issues that last well beyond a single night. This is because resting improperly puts added stress on the lumbar spine, leading to inflammation, muscle strain, pressure on sensitive joints and discs, and other structural problems.

Stomach Sleeping

One common culprit behind poor sleep posture is sleeping on your stomach. These sleeping positions place strain on the lower back by twisting the spine or putting pressure on the hips and shoulders. Other factors like mattress firmness, body size, and specific medical conditions may all contribute to an individual’s experience with sleep-related back pain.

Overall, it is essential to develop proper sleep habits in order to avoid this potentially debilitating condition. This means selecting a comfortable mattress that promotes good alignment of the spine, along with ensuring that your pillow offers adequate support for your head and neck.


So if you are experiencing back pain, it may be helpful to experiment with different sleep positions in order to find one that minimizes pressure on your spine. For example, some people find relief by sleeping on their side with their knees pulled up towards their chest, while others prefer a more flat position with their legs straight out. Additionally, using pillows or other supportive devices can help to keep your body aligned while you sleep. Ultimately though, the key is to figure out what works best for you and maintain good sleeping habits in order to prevent further pain and discomfort.

Best Sleeping Positions for Each Back Pain Type

Chronic back pain can be debilitating and frustrating. Whether your back pain is caused by a bad mattress, improper sleeping position, or something else, finding relief can be a challenge. Here are the best sleeping positions for each type of back pain to help you find some relief.

Sleeping Positions for Upper Back Pain

When it comes to treating upper back pain, many experts recommend a particular sleeping position that can help to alleviate the symptoms and promote healing. This position is lying flat on your back, with one pillow underneath your head or neck, and another pillow underneath your knees. While this may not be the most comfortable way to sleep, it is generally considered the best position for aligning the spine and relieving pressure on the upper back. Additionally, this position allows the body to rest completely without unnecessary strain on any part of the upper back or spine. So if you are looking for ways to reduce upper back pain and promote faster healing, then consider making a change in your sleeping habits by trying out this supportive and restful sleeping position.

Sleeping Position for Lower Back Pain

If you are suffering from lower back pain, there are a few important factors to consider when choosing a sleeping position. Both side-sleeping and back-sleeping have been shown to be effective for managing this type of pain, but it is important to choose the right position for your individual needs.

When sleeping on your side, placing a pillow between your knees helps to keep your hips aligned and reduces pressure on your lower back. Additionally, using an adequate mattress that provides support for your upper and lower body can help reduce stress on the spine.

If you experience hip pain on only one side of your body, it is best to sleep on the other side so as not to exacerbate the issue.

Best Sleeping Position for Middle Back Pain

When you’re dealing with mid back pain, you’ll need all the support you can get—literally. The best sleeping position for this kind of pain is on your side, with as many pillows as possible to keep your spine in alignment. You might even want to try a pregnancy pillow, which can be wrapped around your body for added support. In addition to pillows, you may also want to invest in a quality mattress that will provide ample support for your back. Taking these measures should help you find some relief from your pain so that you can get a good night’s sleep.

Best Mattress for Back Pain

When it comes to finding the best mattress for alleviating back pain, there are many different factors to consider. Some people may prefer a firmer mattress that provides firm support, while others may prefer a softer mattress that offers more cushioning. What is clear, however, is that choosing a mattress with high-quality materials, such as latex, is essential for providing optimum comfort and pressure relief.

Studies have shown that compared to other mattresses, latex mattresses can help reduce peak pressures at points of contact during sleep. These lower pressures could lead to improved sleep quality and less discomfort for those suffering from back pain. With its supportive yet soft properties, a latex mattress is an ideal choice for anyone looking for relief from their chronic back pain. So if you’re looking for the best mattress for your back health, look no further than a comfortable and supportive latex mattress!

How Do Sleeping Positions & Spine Alignment Affect Lower Back Problems and Pain?

Lower back pain can be caused by a variety of factors, including sleeping position and mattress quality. Stomach sleeping can put a strain on the lower back and hips, as the body is forced into extension.

Meanwhile, side or back sleeping on a mattress that is too firm or not supportive enough can cause the spine to fall out of alignment, also resulting in lower back pain.

To avoid these issues, it is recommended to sleep on your side or back on a mattress that provides adequate support. This will help to keep the spine properly aligned and alleviate stress on the lower back. With the proper precautions, you can help minimize your risk of experiencing lower back pain.

How to Sleep Better With Lower Back Pain

If you are living with lower back pain, getting a good night’s sleep can be challenging. Not only does this condition make it difficult to fall asleep, but it often causes you to wake up in the middle of the night and stay awake for hours. However, there are several things that you can do to sleep better with lower back pain.

One of the most important things is to find a comfortable sleeping position that keeps your spine aligned. The best way to do this is by lying on your side with a slight bend in your knees, as someone would be in a fetal position. By keeping your knees bent, you can balance and support your body and relieve pressure on your lower back. Some people also find it helpful to place another small pillow between their knees for extra support and comfort.

Other tips for improving sleep quality include reducing stress levels through exercise or meditation, gently stretching before bedtime, and avoiding large meals late at night. By taking these simple steps, you can not only help deal with acute lower back pain but also improve the quality of your sleep so that you feel refreshed each morning.

When Should You See a Doctor About Lower Back Pain

If you are experiencing lower back pain that lasts for more than three months, it is important to seek medical attention right away. This type of chronic lower back pain can be the result of various underlying conditions, including damaged discs, arthritis, or pinched nerves. In addition to causing severe discomfort and restricting your range of motion, chronic inflammation in the lower back can also make it difficult for you to perform everyday tasks and care for yourself independently.

You should contact your GP immediately if you have back pain and:

  • numbness or tingling around your genitals or buttocks
  • difficulty peeing
  • loss of bladder or bowel control – peeing or pooing yourself
  • chest pain
  • a high temperature
  • unintentional weight loss
  • a swelling or a deformity in your back
  • it does not improve after resting or is worse at night
  • it started after a serious accident, such as after a car accident
  • the pain is so bad you’re having problems sleeping
  • pain is made worse when sneezing, coughing or pooing
  • the pain is coming from the top of your back, between your shoulders, rather than your lower back

These problems could be a sign of something more serious and need to be checked urgently.

Therefore, it is crucial that you seek help from a medical professional as soon as possible. With proper diagnosis and treatment, it is often possible to manage chronic lower back pain effectively and return to a state of wellness and good health. Whether through lifestyle changes, physical therapy, medication, or other approaches, there are many ways to treat this condition and find relief from your symptoms. So if you are dealing with ongoing pain in your lower back, don’t hesitate to speak with your doctor today about getting the right care and treatment plan for you.

How Should I Sleep to Relieve Back Pain?

While the answer to this question might be slightly different depending on the individual and the severity of their back pain, generally speaking, you should aim to sleep in a position that keeps your spine aligned and helps to promote muscle relaxation.

The first thing to consider is your sleeping surface. Ideally, it should be firm and supportive, with a mattress that conforms to the shape of your body while still providing adequate back support. This can help reduce strain on your spine and alleviate aches and pains in your back muscles.

The ideal position to sleep in to relieve back pain is on your side with a pillow between your legs. This allows your spine to stay in alignment and takes the pressure off of your lower back. It is important that the pillow is not too thick or too thin, but just enough to keep your spine aligned. If you are a stomach sleeper, it is best to try to transition to sleeping on your side or back.

Having your head at a natural angle will help keep your body in alignment, while also allowing your muscles to relax more fully.

Ultimately, however, if you are struggling with chronic back pain or have questions about how to treat it, it’s always best to consult with a doctor or specialist who can help recommend the best strategy tailored specifically for you.

What Sleeping Positions Cause Back Pain?

Your Sleeping position is important for overall health and well-being. However, there are certain sleeping positions that are especially harmful to the back and can lead to increased instances of back pain.

One of the worst sleep positions, experts say, is sleeping on your stomach.

This position puts unnatural strain on the muscles and joints of the spine, compressing the curve of your spine and causing pain and discomfort. Additionally, sleeping on your stomach may lead to problems with neck alignment, resulting in discomfort and tightness in the upper back.

Other sleep positions to avoid include those that involve lying flat on your back or side for an extended period of time, as these can also place additional stress on key areas of the spine and increase the risk of developing chronic pain over time.

To help protect your back while you sleep, consider using a supportive mattress and pillow that offer adequate support while still allowing freedom of movement throughout the night. By taking care to sleep in a position that reduces stress on your spine, you can help prevent serious issues with back pain down the road.

Visit The Spinery’s Mattress Showroom Today

If you have any questions about our mattresses feel free to call us (01) 284 4093.
10:00 AM - 5:00 PM
10:00 AM - 5:00 PM
10:00 AM - 5:00 PM
10:00 AM - 3:30 PM
10:00 AM - 1:30 PM

Visit Our Mattress Showroom


70 Lower Mounttown Road, Dún Laoghaire, South, Co. Dublin

Appointment Hours:

Monday-Thursday 10:00-5:00

Friday 10:00-3:30

Saturday 10:00-1:30


Contact Us Today

For more information or to schedule an appointment, call us at
(01) 284 4093 or click the link below.

We Serve Ireland