20 Best Sleeping Positions For Back Pain (2022 Updated)

When you shop through links on our site, we may earn an affiliate commission. This educational content is not intended to be a substitute for professional advice.

The best sleeping position for back pain is on your back with a pillow under your knees and a small pillow under your lower back. This position takes the pressure off your spine and allows your muscles and spine to relax.

If you are unable to sleep on your back, you can try sleeping on your side with a pillow between your knees and a pillow under your head.

20 Best Sleeping Positions For Back Pain

Product Image Product Name Features Price

SpineAlign Pillow – Patented & Award Winning – 100% Adjustable Contour Pillow – Promotes Healthy Spine Alignment for Better Sleep – Perfect for Side

  • For best results please watch the video on how to properly adjust your pillow. Correct sleeping posture is important to minimize stress on you neck.

OPTP Original Mckenzie Night Roll Lumbar Support – S/M (750)

  • S/M

Restorology Elevating Foam Leg Rest Pillow – Wedge Pillow – Reduces Back Pain

  • Crafted for all shapes & sizes, our leg elevation pillow is extra-wide to easily support both legs.
  • Our leg pillows for sleeping elevate limbs to boost circulation, help reduce swelling & pain relief.

Yogibo – Sleepybo – Unique Multi Firmness Pillow – Provides Good Neck & Back Alignment for Great Night Sleep – Shape Con

  • Unique Multi-Firmness Pillow
  • Provides Proper Neck Support and Back Alignment to Promote a Better Night Sleep
  • Includes Soft Cotton Cover

MedCline Shoulder Relief System + Extra Cases Bundle

  • L

Casper Essential Pillow – Standard

  • Soft on the outside: Long silky fibers in the outer chambers create a light, plush feel
  • Supportive on the inside: Short coated fibers in the inner chamber offer responsive support

Nemo Switchback Sleeping Pad Regular

  • Regular

Cervical Pillow by Xtra-Comfort – Neck Pain Relief for Back and Side Sleepers –

  • Other information: CSH1017WHT
  • Related Searches: XTRA-COMFORT Health, XTRA-COMFORT Bedroom Aid, Bedroom Aid Health
  • Weight: 1.77 kg

As Seen on TV Comfy Curve Back Support Pillow

  • Contoured to help relieve lower back pain pressure
  • Ergonomic design hugs the S-curve of the spine
  • Attachable lumbar insert for customised support

Therapeutica Foam Neck Support Pillow Orthopedic for Back & Side Sleeping, White, XL

  • XLarge

Luxury Soft for Back and Side Sleepers Fiber Support Pillow Alwyn Home Color: White/Navy, Size: King

  • 18.0″ H X 36.0″ W X 8.0″ D

Bedgear Level 3.0 Pillow

  • 3.0

BraceAbility Sleeping Back Brace | Comfortable Nighttime and Sitting Lumbar Elastic Compression Neoprene Support – L

  • L

Casper Down Pillow – Standard

  • Standard

Core Products Cervitrac Standard Support Pillow

  • Multi-channel design promotes proper sleeping posture
  • Recessed center gently cradles the head and neck
  • Helps relieve headaches, neck pain, and muscle soreness

Core Products Therapeutica Cervical Sleeping Pillow Large, White

  • A FIRM ORTHOPEDIC PILLOW to help restore the natural curve of the neck.
  • WATCH THE VIDEO FOR SIZING INSTRUCTIONS. This is a sized product. Sleeping on the wrong size pillow may increase neck pain.

Costway Bed Wedge Pillow Adjustable Memory Foam Reading Sleep Back Support Grey

  • Features: Wedge (shape)
  • Dimensions (Overall): 20 inches (L), 20 inches (W), 10.5 inches thick
  • Weight: 5.0 pounds
SpineAlign Pillow – Patented & Award Winning – 100% Adjustable Contour Pillow – Promotes Healthy Spine Alignment for Better Sleep – Perfect for Side
  • For best results please watch the video on how to properly adjust your pillow. Correct sleeping posture is important to minimize stress on you neck.
OPTP Original Mckenzie Night Roll Lumbar Support – S/M (750)
  • S/M
Restorology Elevating Foam Leg Rest Pillow – Wedge Pillow – Reduces Back Pain
  • Crafted for all shapes & sizes, our leg elevation pillow is extra-wide to easily support both legs.
  • Our leg pillows for sleeping elevate limbs to boost circulation, help reduce swelling & pain relief.
Yogibo – Sleepybo – Unique Multi Firmness Pillow – Provides Good Neck & Back Alignment for Great Night Sleep – Shape Con
  • Unique Multi-Firmness Pillow
  • Provides Proper Neck Support and Back Alignment to Promote a Better Night Sleep
  • Includes Soft Cotton Cover
MedCline Shoulder Relief System + Extra Cases Bundle
  • L
Casper Essential Pillow – Standard
  • Soft on the outside: Long silky fibers in the outer chambers create a light, plush feel
  • Supportive on the inside: Short coated fibers in the inner chamber offer responsive support
Nemo Switchback Sleeping Pad Regular
  • Regular
Cervical Pillow by Xtra-Comfort – Neck Pain Relief for Back and Side Sleepers –
  • Other information: CSH1017WHT
  • Related Searches: XTRA-COMFORT Health, XTRA-COMFORT Bedroom Aid, Bedroom Aid Health
  • Weight: 1.77 kg
As Seen on TV Comfy Curve Back Support Pillow
  • Contoured to help relieve lower back pain pressure
  • Ergonomic design hugs the S-curve of the spine
  • Attachable lumbar insert for customised support
Therapeutica Foam Neck Support Pillow Orthopedic for Back & Side Sleeping, White, XL
  • XLarge
Luxury Soft for Back and Side Sleepers Fiber Support Pillow Alwyn Home Color: White/Navy, Size: King
  • 18.0″ H X 36.0″ W X 8.0″ D
Bedgear Level 3.0 Pillow
  • 3.0
BraceAbility Sleeping Back Brace | Comfortable Nighttime and Sitting Lumbar Elastic Compression Neoprene Support – L
  • L
Casper Down Pillow – Standard
  • Standard
Core Products Cervitrac Standard Support Pillow
  • Multi-channel design promotes proper sleeping posture
  • Recessed center gently cradles the head and neck
  • Helps relieve headaches, neck pain, and muscle soreness
Core Products Therapeutica Cervical Sleeping Pillow Large, White
  • A FIRM ORTHOPEDIC PILLOW to help restore the natural curve of the neck.
  • WATCH THE VIDEO FOR SIZING INSTRUCTIONS. This is a sized product. Sleeping on the wrong size pillow may increase neck pain.
Costway Bed Wedge Pillow Adjustable Memory Foam Reading Sleep Back Support Grey
  • Features: Wedge (shape)
  • Dimensions (Overall): 20 inches (L), 20 inches (W), 10.5 inches thick
  • Weight: 5.0 pounds

1. SpineAlign Pillow – Patented & Award Winning – 100% Adjustable Contour Pillow – Promotes Healthy Spine Alignment for Better Sleep – Perfect for Side

SpineAlign Pillow - Patented & Award Winning - 100% Adjustable Contour Pillow - Promotes Healthy Spine Alignment for Better Sleep - Perfect for Side

  • For best results please watch the video on how to properly adjust your pillow. Correct sleeping posture is important to minimize stress on you neck.
  • 100% CertiPUR-US shredded polyurethane foam fill.
  • Designed by a Sports Chiropractor, the SpineAlign pillow is perfect for side & back sleepers.
  • Awarded 2020 Best Adjustable Pillow by Tuck dot com.
  • Patented contour pillow that promotes healthy spinal alignment for a better and more restorative sleep.

Check Latest Price

Sold By Price
Amazon.com – Seller

Product Details

Specifications

Details
Shape Butterfly
Item Firmness Description Medium
Item Dimensions LxWxH 27 x 17 x 6 inches
Product Care Instructions Spot Treat With Soap and Water
Number of Pieces 1

Reviews From Real Customers

maya m.

2. OPTP Original Mckenzie Night Roll Lumbar Support – S/M (750)

OPTP Original Mckenzie Night Roll Lumbar Support - S/M (750)

  • S/M

Check Latest Price

Sold By Price
Amazon.com – Seller
eBay
Walmart – OPTP
MassageWarehouse.com

Product Details

Specifications

Details
Is Discontinued By Manufacturer No
Product Dimensions 31 x 5 x 5 inches; 6.17 Ounces
Country of Origin USA
Unit Count 1.0 Count
Sport Walking

3. Restorology Elevating Foam Leg Rest Pillow – Wedge Pillow – Reduces Back Pain

Restorology Elevating Foam Leg Rest Pillow - Wedge Pillow - Reduces Back Pain

  • Crafted for all shapes & sizes, our leg elevation pillow is extra-wide to easily support both legs.
  • Our leg pillows for sleeping elevate limbs to boost circulation, help reduce swelling & pain relief.
  • The dense luxury foam in the leg wedge pillow prevents it from flattening, for bounce-back buoyancy!

Check Latest Price

Sold By Price
Amazon.com – Seller
eBay
Walmart – Zabba
Target

Product Details

Specifications

Details
Shape Wedge
Item Dimensions LxWxH 17.01 x 7.01 x 7.01 inches
Product Care Instructions Machine Wash
Product Dimensions 17.01 x 7.01 x 7.01 inches
Country of Origin China

4. Yogibo – Sleepybo – Unique Multi Firmness Pillow – Provides Good Neck & Back Alignment for Great Night Sleep – Shape Con

Yogibo - Sleepybo - Unique Multi Firmness Pillow - Provides Good Neck & Back Alignment for Great Night Sleep - Shape Con

  • Unique Multi-Firmness Pillow
  • Provides Proper Neck Support and Back Alignment to Promote a Better Night Sleep
  • Includes Soft Cotton Cover
  • Great for Neck and Spinal Injury Recovery

Check Latest Price

Sold By Price
Amazon.com – Seller
Yogibo
Wayfair

Product Details

Specifications

Details
Special Feature Adjustable
Shape Rectangular
Recommended Uses For Product Sleeping
Use for Head
Item Firmness Description Soft

5. MedCline Shoulder Relief System + Extra Cases Bundle

MedCline Shoulder Relief System + Extra Cases Bundle

  • L

Check Latest Price

Sold By Price
Amazon.com – Seller
Walmart – Amenity Health Inc.,
FSAstore.com
HSA Store

Product Details

Specifications

Details
Shape Wedge
Product Care Instructions Machine Wash
Package Dimensions 36 x 20 x 16 inches
Country of Origin China

Reviews From Real Customers

Gregory K.
Sharone Davidi
Vernon M.

6. Casper Essential Pillow – Standard

Casper Essential Pillow - Standard

  • Soft on the outside: Long silky fibers in the outer chambers create a light, plush feel
  • Supportive on the inside: Short coated fibers in the inner chamber offer responsive support
  • 3-Chamber pillow design for all sleep positions
  • Suited for all sleepers

Check Latest Price

Sold By Price
Amazon.com
eBay
Walmart
Bed Bath & Beyond

Product Details

Specifications

Details
Fill Material Polyester
Pillow Type Bed Pillow
Shape Rectangular
Special Feature Neck Support
Cover Material Cotton
Product Care Instructions Dry Clean Only
Item Firmness Description Medium
Seasons All-Season
Unit Count 1.0 Count
Item Thickness 2 Inches
Country of Origin China
Fill material Type Polyester
Assembly Required No
Number of Pieces 2

7. Nemo Switchback Sleeping Pad Regular

Nemo Switchback Sleeping Pad Regular

  • Regular

Check Latest Price

Sold By Price
Amazon.com – Seller
NEMO Equipment
REI
First Lite

Product Details

Specifications

Details
Size Regular

8. Cervical Pillow by Xtra-Comfort – Neck Pain Relief for Back and Side Sleepers –

Cervical Pillow by Xtra-Comfort - Neck Pain Relief for Back and Side Sleepers -

  • Other information: CSH1017WHT
  • Related Searches: XTRA-COMFORT Health, XTRA-COMFORT Bedroom Aid, Bedroom Aid Health
  • Weight: 1.77 kg

Product Details

9. As Seen on TV Comfy Curve Back Support Pillow

As Seen on TV Comfy Curve Back Support Pillow

  • Contoured to help relieve lower back pain pressure
  • Ergonomic design hugs the S-curve of the spine
  • Attachable lumbar insert for customised support
  • Ultra-plush memory foam with a soft and breathable fabric cover
  • Great for sleeping, sitting, driving and more

Check Latest Price

Sold By Price
Amazon
eBay
Walmart
CVS Pharmacy

Product Details

Specifications

Details
Product Type Back Support Pillow
Number in Package 1 pk
Color Black
Brand Name As Seen On TV

10. Therapeutica Foam Neck Support Pillow Orthopedic for Back & Side Sleeping, White, XL

Therapeutica Foam Neck Support Pillow Orthopedic for Back & Side Sleeping, White, XL

  • XLarge

Check Latest Price

Sold By Price
Amazon
eBay
Walmart
Core Products International

Product Details

Specifications

Details
Dimensions (Overall) 11.25 inches (L), 26 inches (W), 5 inches thick
Fill Material 100% Polyurethane Foam
Fabric Name Pressed or Molded
Textile Material 50% Polyester, 50% Rayon
Fill Density Extra Firm

11. MedCline Shoulder Relief System, One Size

MedCline Shoulder Relief System, One Size

Check Latest Price

Sold By Price
Amazon
Mattress Firm

Product Details

12. PineTales Back Sleeper Pillow | Stomach Sleeper Pillow

PineTales Back Sleeper Pillow | Stomach Sleeper Pillow

Check Latest Price

Sold By Price
Amazon
PineTales

Product Details

13. Luxury Soft for Back and Side Sleepers Fiber Support Pillow Alwyn Home Color: White/Navy, Size: King

Luxury Soft for Back and Side Sleepers Fiber Support Pillow Alwyn Home Color: White/Navy, Size: King

  • 18.0″ H X 36.0″ W X 8.0″ D

Check Latest Price

Sold By Price
Amazon
Wayfair

Product Details

14. EPABO Contour Memory Foam Pillow Orthopedic Sleeping Pillows, Ergonomic Cervical

EPABO Contour Memory Foam Pillow Orthopedic Sleeping Pillows, Ergonomic Cervical

  • SAFETY – All material are chemical free for better health.
  • Included Components: Sponge, pillowcase.

Check Latest Price

Sold By Price
Amazon
eBay – caelu-55
MeekDepot

Product Details

Specifications

Details
Product Dimensions 21.6 x 13.0 x 3.9 inches

15. Bedgear Level 3.0 Pillow

Bedgear Level 3.0 Pillow

  • 3.0

Check Latest Price

Sold By Price
Amazon
Mattress Firm
1StopBedrooms
Overstock.com

Product Details

Specifications

Details
Style Contemporary and Modern
Color Green/White
Width 20.00 inch
Depth 6.50 inch
Height 26.00 inch

16. BraceAbility Sleeping Back Brace | Comfortable Nighttime and Sitting Lumbar Elastic Compression Neoprene Support – L

BraceAbility Sleeping Back Brace | Comfortable Nighttime and Sitting Lumbar Elastic Compression Neoprene Support - L

  • L

Check Latest Price

Sold By Price
Amazon
BraceAbility
Discount Bandit – Health & Beauty Mart

Product Details

Reviews From Real Customers

LYNDA A.
Barbara h.

17. Casper Down Pillow – Standard

Casper Down Pillow - Standard

  • Standard

Check Latest Price

Sold By Price
Amazon
Walmart
Nordstrom
Target

Product Details

Specifications

Details
Number of Pieces 1
Dimensions (Overall) 26 Inches (L), 18 Inches (W), 2 Inches thick
Fill Material 70% Duck Down, 30% Duck Feather
Fabric Name Percale
Textile Material 50% Cotton, 50% Polyester

18. Core Products Cervitrac Standard Support Pillow

Core Products Cervitrac Standard Support Pillow

  • Multi-channel design promotes proper sleeping posture
  • Recessed center gently cradles the head and neck
  • Helps relieve headaches, neck pain, and muscle soreness
  • Integrated neck roll helps relieve neck tension
  • Five channels limit fiber migration while providing maximum comfort and support

Check Latest Price

Sold By Price
Amazon
MassageWarehouse.com
ScripHessco
Medicaleshop

Product Details

19. Core Products Therapeutica Cervical Sleeping Pillow Large, White

Core Products Therapeutica Cervical Sleeping Pillow Large, White

  • A FIRM ORTHOPEDIC PILLOW to help restore the natural curve of the neck.
  • WATCH THE VIDEO FOR SIZING INSTRUCTIONS. This is a sized product. Sleeping on the wrong size pillow may increase neck pain.
  • YOUR BODY MAY NEED TIME TO ADJUST to using a corrective pillow. OVERUSE during the adjustment period may INCREASE YOUR NECK PAIN.
  • Made from firm non-allergenic and nontoxic molded foam; this is not a soft memory foam pillow.
  • FOM-130-LRG, Large Firm: 25.75″ x 10.75″ x 6″. Includes zippered pillow cover.

Check Latest Price

Sold By Price
Amazon
Rehab Store
HealthProductsForYou.com
Medicaleshop

Product Details

Specifications

Details
Assembled Product Weight 4.00 lbs
Assembled Product Dimensions (L x W x H) 12.00 x 12.00 x 12.00 Inches

20. Costway Bed Wedge Pillow Adjustable Memory Foam Reading Sleep Back Support Grey

Costway Bed Wedge Pillow Adjustable Memory Foam Reading Sleep Back Support Grey

  • Features: Wedge (shape)
  • Dimensions (Overall): 20 inches (L), 20 inches (W), 10.5 inches thick
  • Weight: 5.0 pounds
  • Fill Material: 100% Memory Foam
  • Fabric Name: Non-Woven Fabric

Check Latest Price

Sold By Price
Target
Oriental Trading Company
Groupon.com

Product Details

Specifications

Details
Dimensions (Overall) 20 inches (L), 20 inches (W), 10.5 inches thick
Fill Material 100% Memory Foam
Fabric Name Non-Woven Fabric
Textile Material 40% Memory Foam
Fill Density Universal

Best Sleeping Positions For Back Pain Buying Guides

Sleeping on your back with a pillow under your knees

There are many sleeping positions that can help alleviate back pain, but one of the most effective is sleeping on your back with a pillow under your knees. This position takes the pressure off your back by supporting your legs and keeping your spine in alignment.

It’s important to use a firm pillow that doesn’t sink down too much, so your lower back isn’t strained. You may also want to consider placing a small pillow or rolled towel under your lower back for additional support.

Sleeping on your back with a pillow under your lower back

The best sleeping position for back pain is on your back with a pillow under your knees. This position takes the pressure off your back and allows it to rest.

Sleeping on your side with a pillow between your knees

One of the best sleeping positions for back pain is sleeping on your side with a pillow between your knees. This sleeping position takes the pressure off your back and spine by keeping your hips and pelvis aligned.

The pillow between your knees helps to keep your spine in a neutral position and prevents your top leg from pulling your lower back out of alignment.

Sleeping on your side with a pillow under your head

The best sleeping position for back pain is on your side with a pillow under your head. This position puts the least amount of pressure on your back and allows your spine to stay in alignment. Sleeping on your stomach or back can actually worsen back pain, so it’s best to avoid those positions if you can.

Sleeping on your stomach with a pillow under your hips

One of the best sleeping positions for people with chronic back pain is to sleep on their stomach with a pillow placed under their hips. This sleeping position alleviates pressure on the spine and allows the person to sleep more comfortably throughout the night.

Sleeping on your stomach with a pillow under your head

Sleeping on your stomach with a pillow under your head is generally not recommended as a sleeping position for back pain. This position can put strain on your back and neck and can also cause you to snore.

Sleeping in a recliner

Sleeping in a recliner can actually help alleviate back pain. This is because sleeping in a recliner allows your spine to rest in a neutral position, which takes the pressure off of your spine and muscles.

Additionally, sleeping in a recliner can help reduce snoring and sleep apnea.

Sleeping in a hammock

The best sleeping position for back pain is on your side with a pillow between your legs. This position takes the pressure off your back and allows your muscles to relax. If you are a side sleeper, you may want to try placing a pillow under your knees to keep your spine in alignment.

You can also sleep on your back with a pillow under your knees. This position helps to Straighten and align your spine. If you suffer from lower back pain, you may want to place a pillow underneath your lower back for added support.

Conclusion

There are a few positions that are generally considered to be better for those suffering from back pain. These include sleeping on your side with a pillow between your knees, sleeping on your stomach with a pillow under your pelvis, and sleeping on your back with a pillow under your knees.

Whichever position you choose, it is important to make sure that your spine is in alignment and that you are not putting undue pressure on any one area of your back. If you are unsure about which position is best for you, it is best to consult with a doctor or physical therapist.

How useful was this post?

Click on a star to rate it!

Average rating 0 / 5. Vote count: 0

No votes so far! Be the first to rate this post.

Sharing is caring!

Leave a Comment