Sleeping with lower back pain: the best positions
Lower back pain, also known as lumbago , can become a real nightmare at night. Difficulty falling asleep, waking up at night, stiffness upon waking... Sleep is often disrupted, aggravating fatigue and muscle tension. The good news? It is possible to relieve this pain at night by adopting the right sleeping positions .
In this article, we explain the best sleeping postures for lower back pain, positions to avoid, and how equipment (mattress, pillow) can play a key role.
📌 Lower back pain: why does it get worse at night?
When you are lying down, your body weight is no longer distributed dynamically . If your posture is not correct, certain areas, particularly the lower back, are subjected to prolonged pressure .
The main causes of nocturnal lower back pain:
- Bad sleeping position
- Mattress too soft or too firm
- Pillow not suited to your posture
- Trunk muscle weakness
- Muscle inflammation or contracture
✅ The best positions for sleeping with lower back pain
1. Sleep on your side with a pillow between your knees
This is THE position most recommended by physiotherapists and osteopaths.
Why does it relieve? This posture keeps the spine aligned , reduces pelvic torsion, and decreases pressure on the lower back.
Comfort tip: Choose a firm cushion between your knees and make sure the pillow provides good support.
2. Sleep on your back with a pillow under your knees
Less popular but very effective, especially in cases of lower back pain of muscular or joint origin .
The benefits:
- Relaxes the lumbar muscles
- Reduces the natural arch of the lower back
- Relieves intervertebral discs
Good to know: choose a thick, soft cushion to elevate your legs.
3. The fetal position in case of sciatica
In cases of sciatica , this posture can help release tension on the sciatic nerve .
Caution : do not curl up excessively, this could cause neck tension .
❌ Positions to avoid
🚫 Sleeping on your stomach
This position is the worst for the back , because it creates lumbar hyperextension and forces you to turn your head to the side, putting stress on the cervical vertebrae.
Consequences :
- Compression of the lumbar vertebrae
- Muscle tension upon waking
- Accumulated risk of chronic pain
🛏️ The importance of the mattress and the pillow
The mattress: a key player in the fight against lower back pain
A good mattress should allow the spine to remain straight and extended . Too firm, it accentuates pressure points. Too soft, it encourages sagging.
Ideal: a medium-firm memory foam mattress , which conforms to the body without crushing.
The orthopedic pillow: the essential complement
The right pillow doesn't just support the head: it influences the alignment of the entire spine , including the lumbar region.
At Unefia , we have designed orthopedic cushions which:
- Fits the natural curvature of the neck
- Maintain the head-neck-back axis
- Reduce nighttime tension
🧘♂️ 3 simple habits to adopt before going to sleep
- Do gentle back stretches : knees-chest, pelvic tilt.
- Take a hot shower to relax your lower back muscles.
- Practice abdominal breathing to activate deep muscles.
🔄 Summary table: sleeping positions & lower back pain
| Sleeping position | Effect on the lumbar region | Recommended ? |
|---|---|---|
| On your back with a cushion under your knees | Lumbar decompression | ✅ |
| On the side with a cushion between the knees | Optimal alignment | ✅ |
| Fetal position (moderate) | Sciatica relief | ✅ |
| On the stomach | Lumbar hyperextension | ❌ |
✨ In summary
- The correct sleeping position can significantly relieve lower back pain.
- Avoid the stomach, focus on the back or side with a well-placed cushion.
- Adapt your bedding : medium-firm mattress, ergonomic orthopedic cushion.
- Add gentle stretches and a calming evening routine.
