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And with roughly8%of the world experiencing lower back pain, that’s a lot of missed sleep.

“When a person sleeps, joints can expand due to fluid accumulation,” explains Dr Lees.

a photo of a woman sat on her bed, holding her lower back

“While they are up and moving around, this fluid is naturally compressed out of the joint.”

What does this mean for your sleep?

A lack of sleep then means a lack of recovery time, which can allow the problem to continue.

A man sits up in bed at night, holding one hand to his lower back because he’s experiencing back pain.

What is the best sleep position for lower back pain?

Choosing the right sleep position can help alleviate lower back pain and discomfort.

Side sleepingFor most people, thebest sleep position for back painis side sleeping.

A woman sleeping on her side on one side of the mattress

Adding a pillow between the knees helps maintain this alignment, for an even healthier sleep position.

While side sleeping might be our top recommended sleep position, it isn’t right for everyone.

Back sleeping is a good alternative that better suits certain body types and injuries.

A man sits up in bed at night because restless leg syndrome is keeping him awake and is affecting his sleep

Stomach sleepingThere is one sleep position that you should avoid if you have lower back pain: stomach sleeping.

If you’re struggling to stop stomach sleeping, try using abody pillowto help you stay on your side.

Can a mattress cause lower back pain?

Two women sit on the Saatva Classic mattress in a bedroom. they’re looking at the mattress trying to decide if this is the right one for their sleep needs.

Mattresses should ideally have ample support across the lumbar region, to keep the spine at a neutral angle.

With frequent use a mattress will start to dip in the places you press against the surface.

Your body will then sink into these impressions, which can cause the spine to move out of alignment.

A woman stands in a bedroom in the evening in front of her bed, practicing calming yoga before going to sleep.

Thebest mattresses for heavy peoplecombine an increased weight capacity withenhanced lumbar support, for full-body comfort.

How to sleep better with lower back pain

1.

You might need to experiment to find the sleep position that feels best for your body.

A woman with long dark hair holds her back which is sore after sleeping on a mattress that�s too firm for her

“Another important key is the mattress and the pillow,” says Dr Demian.

“I usually advise my patients to invest in a good mattress.”

So what does a good mattress look like?

Our lead tester sleeps on her stomach on the Helix Sunset Luxe mattress

“Not too soft and not too firm.”

Thebest mattresses for back painoften balance support with cushioned pressure relief.

But there are other important factors to consider when choosing a mattress, including your sleep position.

Collage of testers in different sleep positions

The pillow is also an important consideration.

Thebest pillowfor back pain will hold the neck at a neutral angle to the spine.

Dr Lees recommends taking a two step approach: heat, followed by ice.

Brooklyn Bedding 3" Latex Mattress Topper on a bed

Temperature also plays a role once you’re tucked up in bed.

“Gentle motion can help reduce inflammation build-up in a joint.

“I always suggest stretching and yoga,” says Dr Demian.

A woman feeling the side and top of a mattress as she shops

“Strengthening exercises will definitely ease the muscle spasms.”

One simple90-second exercise to reduce back painis the “roadkill” position.

This isn’t as horrible as it sounds.

A woman with hay fever wipes stuffy nose in bed

Simply lie on your front and place a pillow under your chest to create “slack”.

If necessary, repeat on the other side.

Dr Hany Demian is an expert in minimally invasive spine surgery and is the CEO of the BioSpine Institute.

A woman with dark hair lies in bed yawning because she is so tired and ready to sleep

He is the CEO and Co-founder of Pain Care Clinics/PCC in Canada.

Kevin Lees, D.C. is Director of Chiropractic Operations.

Dr Lees earned his Doctor of Chiropractic from Cleveland University-Kansas City in 2000.

A man places a sleep apnea CPAP machine mask on his face, a Tom�s Guide Sleep Week 2025 graphic (right)

A woman wearing a pink eye mask tries mouth taping to cure her sleep apnea.

A woman is sat on the end of her bed with her head in her hands as she can�t sleep because of nighttime anxiety

A woman lies in bed with her hands covering her face, looking upset due to sleep deprivation. A Tom�s Guide Sleep Week 2025 graphic, bottom left

A woman with an afro sleeping on her side covered in grey duvet while she sweats in her sleep, thinking of a cooling mattress.

A woman with brown hair lies on her stomach on a grey colour Japanese floor mattress

A mattress we tested is dressed with neutral colour bed linens and pillows

Casper Wave Hybrid Snow review: woman lying on the mattress on her side, with her head on a pillow

Woman smiling while she sleeps with headphones in and her arms overhead

A person wearing rubber gloves uses a spray bottle and a clean cloth to clean the surface of the Emma Elite mattress.

MacBook Pro 2021 (16-inch) on a patio table