Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.
A good night's sleep is important for physical and mental health. Back pain can make sleeping a challenge. By making simple changes in your sleeping position, you can take strain off your back.
If you sleep on your side, draw your legs up slightly toward your chest and put a pillow between your legs.
Flexing your knees and having a pillow between your legs can help align your spine, pelvis and hips. This position takes pressure off your spine. Use a full-length body pillow if you prefer.
If you sleep on your back, place a pillow under your knees. This may help relax your back muscles and maintain the curve of your lower back. If you need additional support, try a small, rolled towel under your waist.
Support your neck with a pillow. Your pillow should keep your neck in alignment with your chest and back.
Sleeping on your stomach can be hard on your back. Try other sleeping positions if possible.
If you can't sleep any other way, reduce back strain by placing a pillow under your hips and lower stomach. Use a pillow under your head if it doesn't place too much strain on your back.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
Make your tax-deductible gift and be a part of the cutting-edge research and care that's changing medicine.