Positions, Bedding & Tips for Relief
If back pain is keeping you awake at night, you're not alone. Whether it’s a dull ache or sharp discomfort, back pain can make it feel impossible to get comfortable, let alone drift off into restful sleep.
The good news? With the right sleeping position, support, and bedding, you can ease tension and give your body the rest it needs to heal.
In this guide, we’ll cover:
- The best sleeping positions for back pain
- How your mattress and bedding make a difference
- Practical tips to improve sleep posture and reduce discomfort
Why is Back Pain Worse at Night?
Back pain often worsens when you lie down due to increased pressure on the spine and muscles. This is especially true if:
- Your mattress doesn’t support your spine’s natural alignment
- Your pillow is the wrong height or firmness
- You sleep in a twisted or unsupported position
Tension from the day, inflammation, or even underlying conditions like sciatica or herniated discs can all contribute to night-time discomfort.
Best Sleeping Positions for Back Pain Relief
There’s no one-size-fits-all position, but some postures are more back-friendly than others. Here’s how to sleep smarter:
- On Your Back with a Pillow Under Your Knees
This is often considered the best sleeping position for back pain. It keeps your spine neutral and reduces pressure on your lower back.
How to do it:
- Lie flat on your back
- Place a pillow under your knees to maintain the natural curve in your lower spine
- Use a supportive pillow under your head
- On Your Side with a Pillow Between Your Knees
Sleeping on your side can ease lower back pressure, as long as your hips stay aligned.
How to do it:
- Sleep on your left or right side (whichever is more comfortable)
- Keep knees slightly bent
- Place a firm pillow between your knees to prevent twisting the spine
Bonus Tip: If there’s a gap between your waist and the mattress, try adding a small towel or pillow for extra lumbar support.
Avoid Sleeping on Your Stomach
Sleeping face-down can strain the neck and compress the lower back — two things you don’t want when you’re already in pain. If this is your natural go-to, try transitioning gradually to your side using a body pillow.
Best Mattress for Back Pain
A good night’s sleep with back pain starts with the right foundation. That means:
Supportive Mattress
Your mattress should support the natural S-curve of your spine — not sag or push you out of alignment.
- Too soft: Hips sink too low, causing strain
- Too firm: No give for your shoulders and hips
Look for a medium-firm mattress that contours to your body while offering core support. Woolroom mattresses are naturally supportive and breathable.
Breathable, Pressure-Relieving Bedding
Natural bedding like wool can help ease discomfort by:
- Regulating body temperature — important if inflammation or night sweats worsen your back pain
- Wicking away moisture to keep your skin dry and irritation-free
- Reducing pressure points by moulding gently to your shape
More Tips to Sleep Better with Back Pain
Stick to a consistent sleep schedule – going to bed and waking up at the same time helps your body reset.
Stretch before bed – gentle yoga or back stretches can release tension.
Use heat therapy – a warm bath or heating pad can ease stiffness.
Avoid screens before bed – blue light disrupts sleep quality and can heighten sensitivity to pain.
Listen to Your Body
Back pain is complex, and what works for one person may not work for another. But by adopting a supportive sleep setup, choosing back-friendly sleeping positions, and being mindful of your posture and routine, you can dramatically improve your comfort.
If your mattress or bedding is letting you down, it might be time to rethink your setup.
Explore our wool mattresses and natural bedding designed to support healthier, more restorative sleep.
