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Patient Questions  /  Sleeping position for back pain

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What Is the Best Sleeping Position for Back Pain?

There isn't one best position for everyone. The best one is the one that lets you sleep comfortably. A pillow between your knees when you lie on your side, or under your knees when you lie on your back, eases strain for many people. Changing position during the night is normal and healthy.

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Pillow tips for each position

  • On your side: bend your knees a little and put a pillow between them, so your top leg doesn't pull your pelvis and back into a twist.
  • On your back: a pillow under your knees takes some arch out of your low back.
  • On your stomach: this bothers some people's backs and necks. If it's the only way you sleep well, a thin pillow under your hips may help.

During a bad flare, try rolling onto your side first, then pushing up with your arms as your legs swing off the bed. This is often easier than sitting straight up.

What about my mattress?

Some research suggests a medium-firm mattress may suit people with back pain better than a very firm one, but personal comfort matters most. Before buying a new mattress, try a mattress topper or a different pillow setup.

Why sleep matters for pain

Poor sleep can make pain feel stronger, and pain can make sleep worse. A regular bedtime, a dark and cool room, and limiting screens before bed can help break that cycle. Morning stiffness that eases within about half an hour of moving is common with back pain.

When to see a doctor

See a doctor promptly if you have:

  • Back pain that is constant at night and doesn't change in any position
  • Night pain with fever, sweats or unexplained weight loss, or a history of cancer
  • Numbness in the groin or inner thighs, or new trouble controlling your bladder or bowels: get emergency care
  • Weakness in a leg or foot that is getting worse

How physical therapy at ARI can help

A physical therapist can help you find positions that ease your pain, show you easier ways to get in and out of bed, and give you exercises that reduce stiffness so you can rest better.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Sciatica and back pain →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

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Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

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This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026