The Top 2 Sleeping Positions for Back Pain: An Expert’s Insight

Aug 24, 2023

The Top 2 Sleeping Positions for Back Pain: An Expert’s Insight

We’ve all been there – tossing and turning, trying to find that ‘just right’ position that will allow us a peaceful night’s sleep without the aggravation of back pain.

The question is, does such a position even exist? Well, dear readers, I have good news. With my experience at Gav Noble Physiotherapy, I’m here to shed light on the top two sleeping positions that could be your ticket to a pain-free morning.

1. The Savasana, with a Twist

Often referred to as the ‘corpse pose’ in the yoga realm, sleeping on your back can be immensely beneficial, especially when done right. Now, you might be thinking, “Gavin, I’ve tried that, and it’s not comfortable!” Bear with me.

Flat Foundation: Begin by laying flat on your back. Make sure your mattress provides adequate support. It shouldn’t be too soft that you’re sinking in nor too firm that it’s causing pressure points.

Pillow Support: Now, this is where the twist comes in. Place a small, rolled-up towel or a pillow under your knees. This slight elevation ensures the natural curve of your spine is maintained, reducing the stress on your back.

Neutral Neck: Use a pillow that keeps your head and neck aligned with your spine. Too high, and you’re straining; too low, and you’re sagging. Keep it just right.

2. Fetal Delight

If the idea of sleeping on your back has you recoiling, fear not. Side sleeping, particularly in a fetal position, is another excellent choice for back pain sufferers.

Gentle Curve: Start by lying on your side and pull your knees up slightly towards your chest, just as a fetus would. This position can open up the joints and relieve any tension in the spine.

Pillow Perfection: As with our first position, the key is in the pillow. Place a soft pillow between your knees. It will not only provide comfort but also keep your hips aligned, preventing any added strain on your back.

Head’s Up: Ensure your head rests on a pillow that fills the gap between it and the mattress. The goal, as always, is alignment.


There’s a saying, “Listen to your body, but guide it right.”

The positions I’ve described above are a starting point, a foundation. The intricacies of everyone’s pain and comfort vary. What’s imperative is the willingness to experiment within these guidelines and find what suits your unique needs best.

Now, remember, while sleep is essential, it’s just one piece of the puzzle. Consistent pain, especially if it affects your daily life, needs attention. Seek professional help. At Gav Noble Physiotherapy, we’re here to guide you towards a pain-free life, one restful night at a time.

Sweet dreams and remember: your back’s got your back, treat it right!

Top 2 sleeping positions for back pain

Check out the top 2 sleeping positions video by clicking HERE

If you want to learn about our TOP 3 back mobility exercises, then click HERE.

*Gavin Noble is a renowned physiotherapist from Gav Noble Physiotherapy. With a passion for understanding the intricacies of the human body and the dedication to making lives pain-free, he’s become a trusted voice in the field. Gavin believes in the marriage of traditional practices with innovative techniques for the best patient outcomes.*

If you want to know more about 7 easy ways to beat back pain, then download our 100% FREE report HERE.

*Disclaimer: This blog post is for informational purposes only and should not be considered a substitute for professional medical advice. Always consult with a qualified healthcare provider before starting any new exercise or mobility routine.*

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