The CDC prescribes that people require at least seven hours of sleep, but it does not advise the best position for sleeping. If we are not in the proper pose, we might find it hard to rest. Besides that, we may end up with back pain. 

Adults spend half of their lives sleeping. The effects of a wrong sleeping position may lead to severe back pain and even spine deformities. If you wake up in the morning with back pain and cannot get up, it is time to change how you sleep.

If you will ask a chiropractor, the best sleeping position is the one that allows us to rest in a comfortable pose. There are different sleep positions, and they are often named after the body parts they put pressure on. You can learn more about them in this article.

Lying Flat on Your Back

Chiropractors recommend sleeping flat on your back. Doing so will give your spine a break from your twisting and turning. If you are not used to this, it will be hard for the first few nights, but you will get used to it.

If you cannot fall asleep on your back, put a small pillow under your neck and knees. This position will help you relieve some pressure from your spine and lower back. In fact, it is best if you have back pain. 

The only downside of sleeping flat on your back is that it can cause acid reflux. If you suffer from such a condition, try to elevate your head while sleeping and avoid sleeping flat on your back.

Sleeping on Your Side

If you ask a chiropractor, sleeping on your side is the second-best position. It is essential to keep your spine elongated, so sleeping with a pillow between your knees is a good idea. Besides, it is excellent for your lower back.

Sleeping on your side can alleviate pressure from your spine and back. It is beneficial for those with spine surgery or back disc herniation. Chiropractors consider this as the best sleeping position for the lumbar spine.  

However, it is not great for your hip and knee joints. It would help if you slept with a pillow between your legs or under your knees. This position will preserve your spinal curves, which will help keep your discs in place.

It can also be hard to fall asleep on your side. If you have no problems with your arms and shoulders, put a pillow under your arms. If you wake up with numbness or tingling in your arms and hands, insert a pillow under your arms to reduce pressure on your neck.


The best sleeping position for your back pain is the one that you find comfortable. If you are used to sleeping in a certain way, it can be hard to change. However, you may need to make some adjustments to prevent surrounding muscles from tightening up.

Sleeping is a vital part of your well-being. No one can live without it. If you want to stay healthy, your sleeping should be comfortable, making you feel refreshed every time you wake up in the morning. 

If you still feel back pain even after changing your sleeping position, you should consult a chiropractor. Visit Voyage Family Chiropractor as soon as possible. We can realign your spine so that you will live a full life. Book an appointment now!