Best Sleeping Positions to Manage Your Back Pain

Let’s talk about sleeping positions to manage back pain.

If you are experiencing back pain it can be difficult to find a comfortable sleep position. Studies report that a good night’s sleep is associated with decreased pain. So what is the ideal sleeping position? 

It is ideal to sleep on your back or your side.

Back sleeping

If sleeping on your back, place a “bolster” like a rolled-up towel, blanket or firm pillow under both of your knees. If you find that there is a gap under your low-back then place a folded towel under that area. As therapy progresses gradually try removing the bolsters.

Side sleeping

If sleeping on your side, place a pillow between your thighs and lower legs to support your knees and inner feet. A small rolled-up towel under the waist you are laying on can also help create a neutral posture. Make sure the pillow under your head isn’t too flat or too full, but just supportive enough to keep your head and neck in a straight and neutral position.


If you are experiencing back pain, consider a Free Screening or Evaluation with our Physical Therapists at INVIVO Wellness. Call us at 414-265-5606.

Please keep your Physical Therapist updated on your need to use these props as your therapy progresses.