Waking up with back pain can turn a good night’s rest into the start of a difficult day. If you’re among the millions who experience back discomfort during or after sleep, understanding the connection between your sleep position and spinal health could be the key to more restful nights and pain-free mornings.
Why Sleep Position Matters for Your Back
Your spine has natural curves that need support throughout the night. When you sleep in positions that don’t maintain these curves, you place unnecessary strain on muscles, ligaments, and joints. Over seven to nine hours, poor positioning can lead to stiffness, pain, and interrupted sleep.
The goal of any sleep position is to keep your spine in neutral alignment, which means your ears, shoulders, and hips should form a relatively straight line, with the natural curves of your neck and lower back properly supported.
The Best Sleep Positions for Back Pain
Back Sleeping: BEST POSITION
Sleeping on your back is generally considered the best position for spinal health. This position naturally distributes weight evenly and keeps your spine aligned.
How to optimize back sleeping:
- Place a pillow under your knees to maintain the natural curve of your lower back and reduce pressure
- Use a supportive pillow that keeps your head level with your spine, not tilted too far forward or back. You’re seeking to have your neck in a NEUTRAL position.
- Consider a small rolled towel under your lower back for additional lumbar support if needed.
Side Sleeping: A Close Second
Side sleeping is the most common position and can be excellent for back pain when done correctly. As we said about the neck, it is important to consider how neutral you are keeping your spine. If your mattress is not supportive enough, side posture can put stress on different areas of your spine.
How to optimize side sleeping:
- Place a firm pillow between your knees to keep your hips, pelvis, and spine aligned
- Use a thicker pillow under your head to fill the gap between your shoulder and head
- Draw your knees slightly toward your chest for additional comfort
- Alternate sides periodically to avoid imbalances
Stomach Sleeping: JUST – DON’T
Sleeping on your stomach is generally the least recommended position for back pain. It forces your neck into rotation (so you can breathe) and can cause your low back to hyperextend, placing stress onto your low back joints. If you wake up in the morning and have to slowly change positions due to low back pain, this is most likely why!
Sleeping on your stomach is not an easy habit to break, but consider placing a pillow between your legs to make shifting onto your stomach during sleep more challenging. Over time you can train yourself to adopt a different sleeping position.
Choosing the Right Mattress for Back Pain
Your mattress plays a crucial role in maintaining proper spinal alignment and managing back pain. Here are the key factors to consider when purchasing a new mattress.
Firmness Level
The ideal firmness depends on your sleep position and body type:
- Back sleepers typically need a medium to medium-firm mattress that supports the spine while allowing slight contouring at the shoulders and hips
- Side sleepers often prefer medium to medium-soft mattresses that cushion pressure points at the shoulders and hips
Despite common belief, the firmest mattress isn’t always best for back pain. Research suggests medium-firm mattresses provide the best balance of support and comfort for most people with back issues.
Support vs. Comfort
These are two distinct features:
- Support refers to the mattress’s ability to keep your spine aligned and prevent sagging
- Comfort relates to pressure relief and how the surface feels against your body
Look for a mattress with a supportive core (innerspring, high-density foam, or hybrid) and adequate comfort layers that cushion pressure points without compromising spinal alignment.
Mattress Types and Basic Characteristics
Different mattress types offer unique benefits:
- Memory foam: Excellent pressure relief and contouring, ideal for side sleepers
- Innerspring: Good support with more bounce and breathability
- Hybrid: Combines foam comfort with innerspring support, suitable for various sleep positions
- Latex: Responsive support with natural cooling properties
Additional Considerations When Purchasing a Mattress
Age and condition: Replace your mattress every 7-10 years, or sooner if you notice sagging, lumps, or increased discomfort.
Trial periods: Take advantage of sleep trials (typically 90-120 nights) to ensure the mattress works for your specific needs. For example, right now SAATVA is the only mattress that is offering an entire YEAR to try the mattress, and that is an exceptional amount of time to be able to ensure you’ve selected the correct mattress! (Affiliate Link: https://partners.saatva.com/5dq1x788i0bv)
Budget: While quality matters, expensive doesn’t always mean better. Proper support is valuable in the long run in terms of how long your mattress will last, and ensuring you won’t have to be looking again if your current mattress is not working for you.
Body weight: Heavier individuals typically need firmer, more supportive mattresses, while lighter individuals may find softer options more comfortable. Many companies will have recommendations based upon body type, so it is a great question to ask!
Wake Up Restored and Refreshed
Understanding how your sleep position affects your spine, choosing an appropriate mattress, and creating a supportive sleep environment, you can transform your nights and wake up feeling refreshed rather than achy.
Remember, everyone’s body is different. What works perfectly for one person might not be ideal for you. Listen to your body, make adjustments gradually, and don’t hesitate to seek professional guidance when needed.
At HFC, we recommend SAAVTA mattresses due to their wide variety of offerings and their 365 day trial period. If we are going to invest in a mattress, it is important that we find the one we want to sleep on for 7-10 years!
If you have any additional questions, please do not hesitate to connect with us or call our office to schedule an appointment at 717.531.3411.