Try This Tonight to Sleep Better with Back Pain

Your sleeping position could be either helping - or hurting - your spine.

For many people, sleeping on your back is one of the best ways to reduce pressure on the spine and promote overnight healing.

But … if you’re accustomed to sleeping on your side or stomach, it can feel awkward at first.

The good news?

You can train your body to back-sleep—and feel the difference in your pain levels.

How Sleeping on Your Back Reduce Strain on Your Spine

• Reduces pressure on discs, joints, and muscles in the lower back
• Keeps your spine aligned and evenly distributes your body weight
• Supports natural spinal curves when combined with proper pillow placement

Back sleeping helps your spine rest in a neutral, supported position that is ideal if your pain is caused by conditions like:

• Lumbar disc issues
• Degenerative disc disease
• Spinal osteoarthritis
• Lumbar spinal stenosis and/or spondylolisthesis

How to Train Yourself to Sleep on Your Back

You can do this! Here are tips to gradually get used to back-sleeping:

1. Place a pillow under your knees to elevate them

   This relieves tension across your lower back

2. Place a small pillow or rolled up hand towel beneath your lower back

   This supports the natural inner curve of your lower spine.

3. Place a pillow on each side of your hips or arms

   These can remind you to not roll onto your side during the night.

4. Start with short naps or rest periods on your back

   Even just 10–15 minutes a day can help your body get used to the position.

5. Stay consistent

   It may take a few weeks, but your body can adapt—and many patients find they eventually sleep more deeply and wake up with less pain.

You need the Right Kind of Mattress to Make This Work!

To make back sleeping comfortable and supportive, your mattress needs to strike the right balance:

• Medium-firm: With enough give to cushion pressure points, but firm enough to support your spine
• Responsive support: Look for a mattress that adapts to your curves without sagging
• Zoned support (Best!): Look for a mattress that offers lumbar zones that are customizable to support your lower back more precisely

Here’s Our Recommendation for an affordable, customizable mattress to support your spine!

Final Thought

Sleep is when your body heals and repairs

And just one small change - like adjusting your sleep position - can reduce pain and help your spine heal.