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How to Sleep with Lower Back Pain: Tips to Get a Good Night's Sleep

Man with hands on low back with low back pain

Lower back pain is already a challenge, getting a good night's sleep with lower back pain is nearly impossible. The discomfort and pain can make it challenging to find a comfortable position and disrupt your sleep throughout the night. Studies have shown that many individuals with lower back pain experience sleep disturbances, reducing sleep quality and overall well-being. Luckily these tips and tricks can make it much easier for you!

Find A Sleeping Position:

Finding the proper sleeping position can make a significant difference in managing lower back pain while you sleep. Here are a few positions that can provide relief:

  • Back sleeping: Sleeping on your back can help maintain a neutral spine. Place a pillow under your knees to reduce strain on your lower back.

  • Side sleeping: If you prefer to sleep on your side, draw your legs up slightly toward your chest and place a pillow between your knees to promote spinal alignment.

  • Stomach sleeping: While sleeping on your stomach is generally not recommended for lower back pain, if it’s your preferred position, try placing a pillow under your pelvis to alleviate stress on your lower back.

Supportive Sleep Space:

Create a sleep space that can improve your ability to fall asleep quickly.

  • Room Temperature and Lighting: Create a calm, dark, and quiet sleep environment to enhance relaxation and promote better sleep. Avoid sleeping with pets until your back pain has been resolved.

  • Choose the Right Mattress: Opt for a medium-firm mattress that adequately supports your spine. A mattress topper can help add extra cushioning.

  • Select Appropriate Pillows: Use pillows that support your neck and maintain proper spinal alignment. Memory foam or contour pillows can particularly benefit people with lower back pain. Try a few different pillows out to see which will work best for you!

Man with Low back pain and Chiropractor examining him

Incorporate Exercises and Stretches:

Regular exercise and gentle stretching can help alleviate lower back pain and promote better sleep. Consult with us to develop a safe and effective exercise routine that targets your specific needs. If your lower back pain persists or worsens, it is essential to consult us or other healthcare professionals for a proper diagnosis and treatment plan. We can assess your condition, provide appropriate pain management strategies, and guide you toward specialized therapies if necessary.

Bonus Tips:

* Avoid caffeine drinks before bedtime, they can interfere with your bedtime routine.

*Avoid phone time when in your sleep space!


When you have lower back pain, don't let it affect your sleep quality. You can improve your sleep despite having low back pain, by using these tips to find the best sleeping position for you!

Contact Us if you have any other questions or need to schedule an appointment!

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