Back pain is a health problem that many people face in their daily lives, especially during sleep, which should be a time for relaxation. However, it can lead to feelings of fatigue, stiffness, and a lack of refreshment upon waking. The main cause is improper sleeping positions, which affect the alignment of the spine and the support of body weight. However, if we understand which sleeping positions avoid back pain and know how to adjust our sleeping position correctly, it can effectively reduce pain and help us sleep soundly and wake up full of energy every morning.
Why does sleeping in the wrong position cause back pain?
Before we know which sleeping position is best for back pain, the first thing you need to know is that sleeping is a time when the body should be able to recuperate. But if the sleeping position and supporting equipment are not appropriate, the body will enter a state where it has to work harder to support the spine. Muscles will tighten, causing a lack of blood flow, causing accumulated injuries throughout the night, leading to pain when waking up. And here are 3 main problems that occur when we sleep in the wrong position.
1. The spine is not properly supported.
The human spine naturally curves in an S-shape. When we sleep in the wrong position or use a mattress that is too sagging, this curve can become out of alignment, causing pressure and torsion within the structure, which can negatively impact the discs and joints.
2. Pressure on muscles and nerves
When the spine is in an unnatural position, the surrounding muscles are stretched or contracted for long periods of time, leading to muscle tension, pulling the spine into an unnatural twist, causing compression within the spinal nerve canal. It also increases tension on the nerves in the hips and lower back, resulting in pain, numbness, or in some cases, pain radiating down the legs.
3. There is a condition of poor blood circulation.
Sleeping positions that cause prolonged localized pressure, such as sleeping on your stomach or lying on your side with your arm pressed on, will block blood circulation in the compressed area, causing tissues and muscles to not receive enough oxygen. This results in accumulated injuries throughout the night, which is one cause of pain and fatigue upon waking up.
How to sleep without back pain and reduce pain when waking up?
If you're looking to change your sleeping position to reduce back pain and are looking for ways to help reduce back pain, we have some suggestions for you.
Sleeping positions to relieve back pain recommended by experts
- Sleeping on your back: This is the best position for those with back pain because it keeps your spine in a natural alignment, distributes weight well, and puts minimal pressure on your muscles and joints. It's especially important to use a pillow under your knees to keep your lower back in contact with the sleeping surface.
- Side Sleeping: This is another good position for those with back pain. It helps relieve tension in the lower back, especially when using a pillow between your legs and slightly bending your knees.
Back pain when sleeping on your back. What sleeping position should you choose?
- Use a pillow under your knees to reduce pressure on your lower back, relax your lower back muscles, and relieve tension in the front hip muscles, allowing your lower back to sit more comfortably on the mattress.
- Choose a mattress that is firm enough, not too hard or too soft. A mattress that is too soft will cause your hips to sink and your back to hunch, while a mattress that is too hard will cause your back to arch, creating a gap between your waist and the mattress.
- Choose a pillow that provides proper head and neck support. The pillow should be at a height that keeps your head and neck in line with, or slightly higher than, the spine (0-15 degrees). Your chin should not be raised or your head should be bent down too much.
The right posture for each type of back pain
In addition to sleeping positions that help relieve aches and pains, another solution is to reduce the problem of sleeping in the wrong position that causes back pain. It is choosing a sleeping position to relieve back pain that is suitable for the pain and physiology of each person as follows:
Sleeping positions to relieve lower back pain
- Sleeping on your back: Use a pillow or rolled towel under your knees to reduce the curvature of your lumbar spine.
- Side sleep: Bend both knees slightly and insert a pillow between your knees to help keep your hip bones straight and prevent your spine from twisting.
Sleeping positions to relieve upper back or neck pain
You can sleep on your back or side, but you must pay attention to choosing a pillow. Use a pillow that is high enough to support your head and neck, keeping them in line with, or slightly higher than, the spine when you lie down. The pillow level does not collapse too much.
Sleeping positions for overweight people
- Sleep on your back: Always use a pillow under your knees to reduce pressure from your abdomen on your lower spine.
- Sleeping on your side: Use a large pillow to support your shoulders. Legs and hips do not twist. Helps distribute weight around the shoulders and hips
Sleeping positions for thin people
- Sleeping on your back: Use a pillow under your knees for added comfort. To reduce pressure on the coccyx or the prominent bony prominence.
- Side sleeping: Use a pillow to support your shoulders. Legs and hips keep the spine in proper alignment, helping to support the spine safely and distributing pressure along the bony prominences.
Sleeping position for people with a defined figure, buttocks, and hips
- Sleeping on your back: You should use a pillow under your knees to reduce arching of the back, as your hips will push your back further.
- Sleeping on your side: You should slightly bend both knees and hold a small pillow between your knees. This will help reduce back strain and prevent twisting of the waist and hips.
Sleeping positions for pregnant women
It is recommended to sleep on your left side to help reduce pressure on the large veins in the spine. This results in better blood flow to the uterus to nourish the baby. Use a pillow between your knees and under your abdomen to reduce tension on your abdomen and back. You should also avoid sleeping flat or on your stomach.
Now that you know which sleeping position to use when suffering from back pain, don't let back pain disturb your rest. If you want to enhance your perfect sleep, you should find a high-quality pillow and back pain-relieving mattress from Mr. Big. They are designed to support each person's body and sleeping position, reducing pressure and relieving back pain, allowing you to sleep comfortably all night and wake up healthy every morning.
And to ensure you choose the mattress that truly suits your body, mr.big has the BestFIT program. It helps analyze your body shape, weight, height and individual needs to recommend the right mattress for you within a few minutes. You can try it out at Mr. Big all branches And consult a Sleep Coach, a sleep expert who is ready to give advice that understands your body the best before making a decision.
Reference information
- 3 sleeping positions to reduce back pain. Retrieved October 10, 2025 from https://www.vejthani.com/th/health-article/3-sleeping-positions-to-reduce-back-pain/
- 3 sleeping positions for people with back pain. Retrieved October 10, 2025 from https://rehabcareclinic.com/blog/3-sleeping-positions-for-people-with-back-pain
- Park, Insung, et al. "Effects of body pillow use on sleeping posture and sleep architecture in healthy young adults." Sleep Medicine Research 12.1 (2021): 57-63.
- Lei, Jia-Xing, et al. "Ergonomic consideration in pillow height determinants and evaluation." Healthcare. Vol. 9. No. 10. MDPI, 2021.
