The Yoga of Sleeping in a Way that Solves Back Pain

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You know the feeling: You finally get into bed after a long day, and all you want to do is put your head on your pillow, pull up the covers, and drift off to sleep. However, if you have back pain, it’s not that easy. Any movement is painful—even rolling over in bed. The key to getting a good night’s sleep under these circumstances is knowing which positions work best for relieving back pain. Here are some guidelines:

Good Back Sleeping

When you sleep, it’s important to maintain a comfortable posture that relieves pressure and pain in your back. The best way to do this is by sleeping on your side—and not just any old side!

  • Put a pillow between the knees. This will help keep the spine in alignment as well as reduce strain in your hips and legs.
  • Use another pillow on top of your knees, perpendicular to them (as shown above). This will support your chest and allow for a deep breath out of the mouth when you exhale. If this position seems too difficult for you, try placing one hand under each cheek instead.
  • You’ll want to keep both shoulders down so that they’re touching the mattress rather than rolling them forward or up toward each other; make sure there’s no space between them as well!

Bad Back Sleeping

  • Sleeping on your stomach is not recommended.
  • Sleeping on your back may be uncomfortable for some people, especially if you are a side sleeper. You can try putting something under the small of your back to alleviate this discomfort, but it won’t be comfortable for long because the spine will adapt to whatever position you put it in. The best way to reduce pain in this position is by changing up positions often while sleeping at night (e.g., switching between side and back).
  • If you find that sleeping on your side gives you more relief than sleeping on either of these other two positions then that’s great! Just make sure that there’s enough padding underneath both knees so they aren’t digging into the mattress—and don’t forget about those pillows between the legs and under each knee!

Takeaway:Sleeping properly will improve your back pain

  • Sleeping on your back is a good way to relieve back pain.
  • Sleeping on your side and stomach are also good ways to relieve back pain.
  • Sleeping on your stomach can cause or worsen lower-back pain, so avoid it!


You should take care of yourself and sleep in the right posture. Sleeping properly will improve your back pain and give you a healthier lifestyle. The trick is to keep your body aligned. You can use pillows for better support, and get a softer mattress if your current one is too firm. Also, don’t sleep on your stomach because that position puts pressure on the spine which could cause more pain than just lying down flat with arms at your sides or under pillow above head level

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