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Best sleep positions for your back

Signs to look out for to verify if you are suffering from Sleep Apnea

Good posture is key to lots of vital systems in our body. Standing and sitting with the correct alignment can help to improve blood flow, improve the health of nerves and blood vessels, and support muscles, ligaments, and tendons. And, keeping your back in good condition is the easiest way to prevent back problems later in life!

Back problems can be debilitating, can lead to other health issues, and can seriously diminish your quality of life and so, everyone should be doing as much as they can to prevent them. One way you can prevent back problems is by sleeping in positions that are good for your back.

Did you know that sleeping in the wrong positions can actually cause back pain and put pressure on the spine?

Below, we’ve covered a few of the best sleeping positions for your back. These positions are beneficial to reduce pressure on the spine and will be comfortable if you already suffer from back pain. Check them out and start sleeping in a spine-healthy way!

Position 1: On your side with a pillow between your knees

This position is widely agreed to be a good way to sleep for those who already suffer from lower back pain. To get into this position you should lay on either side and place a pillow between your slightly bent knees. It is recommended that you add a small pillow between your waist and the mattress if there is a gap there too.

When choosing this sleep position, it is suggested that you alternate sides throughout the week to ensure you don’t cause any muscle imbalances.

This sleep position is a good way to sleep because of the pillow between your knees which keeps the hips, pelvis, and spine in good alignment.

Position 2: The foetal position

This position is recommended particularly for those who suffer from herniated discs as it allows for more space between the vertebra as your spine curves around your knees. The foetal position is achieved by lying on your side with your knees tucked as close to your chest as is comfortable.

Don’t force yourself into too nestled a position and only push your body to what is comfortable when getting into the foetal position.

Position 3: Supported stomach sleeping

Though stomach sleeping is usually advised against for those with back pain, this method is actually a good way to sleep to relieve any pain and support better alignment.

To get into position, lie on your stomach and place a pillow under your pelvis and lower abdomen. Some people choose to remove the pillow under their head when sleeping in this position too.

This position works to relieve stress between your discs and supports the pelvis with the pillow to alleviate any stress on your lower back.

Position 4: On your back with knee support

Back sleeping is already considered a good way to sleep to evenly distribute weight and place less strain on pressure points but adding in the knee support can help with alignment and reduce pressure even more.

To sleep in this position, you should lay on your back and place a pillow underneath your knees. The pillow works to keep the curve in your lower back.

Position 5: Recliner position

Though sleeping in a chair is rarely advised, sleeping in a recline position can help people who have a specific condition called isthmic spondylolisthesis. This condition means the vertebra slip over one another and the reclined position can ease the pressure.

Sleeping in a reclined position can be done on adjustable beds and mattresses and the idea is that the position will adjust the angle between the hips and thighs.


Sleeping in spine-healthy positions is a great way to ease or prevent back pain. If you find you are having back problems or the pain is interfering with daily life, be sure to see a chiropractor, like those at Richmond Chiropractor, to get some professional advice.

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