Lower back pain is quite the unwelcome intruder, isn’t it? Especially when it’s bedtime and all you want is a peaceful, uninterrupted night’s sleep. But here’s the good news: there’s a lot you can do to help yourself feel better, starting with finding the best sleeping positions for lower back pain and, of course, the right mattress and pillow. 

So, if you’ve been searching for ways to combat lower back pain during your sleep, you’re in the right place. Keep reading to learn what the best—and worst—sleeping positions are for your lower back. 

The importance of good sleep and posture

When we’re sleeping, our bodies are hard at work repairing and rejuvenating, from muscles to memory, everything gets a tune-up.

Now, here’s where posture comes into play. Ever woken up feeling like you’ve wrestled a bear in your sleep? That could be due to poor sleep posture. Sleeping in awkward positions can put unnecessary stress on your spine, especially the lower back area, making existing pain even worse.

The best sleeping positions for lower back pain

Now that we know why sleep and posture matter let’s chat about some of the best sleeping positions for lower back pain.

Sleeping on your back with a pillow under your knees

Sleeping on your back might be the golden ticket for some people to relieve back pain. First, lay flat on your back. Next, place a pillow beneath your knees to maintain a natural curve in your lower back. For added support, consider placing a small, rolled-up towel under the small of your back.

This reduces strain on your pressure points and enables better alignment of your spine and internal organs. Less strain, less pain—it’s as simple as that!

The Meelu Original with its four premium foam layers, offers both comfort and support, making it an excellent choice for back sleepers.

Sleeping on your side with a pillow between your knees

If lying flat on your back feels uncomfortable, shift over to your side. Allow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body. Then, place a pillow between your knees. If you notice a gap between your waist and the mattress, consider using a small pillow there for added support. Keep in mind to alternate sides from time to time to prevent muscle imbalance or even scoliosis.

The pillow between your knees keeps your hips, pelvis, and spine in better alignment, contributing to reduced lower back pain.

The Meelu Hybrid, with its patented pocket springs, provides targeted back support, making it a dream come true for side sleepers.

Sleeping in the foetal position

For those who have a herniated disc, sleeping on your side, curled in a foetal position, could be beneficial. Start by lying on your back, then gently roll over onto your side. Tuck your knees

towards your chest and gently curl your torso towards your knees. Don’t forget to switch sides occasionally to avoid any imbalances.

A herniation happens when part of a disc pushes out of its normal space, causing nerve pain, weakness, and more. Curling your torso into a foetal position opens up the space between the vertebrae.

The Meelu Life mattress, with its two Pure Foam layers, provides body contouring support perfect for this position.

Sleep on your stomach with a pillow under your abdomen

Contrary to popular belief, stomach sleeping isn’t necessarily bad for back pain, especially if you have degenerative disc disease. The key is to place a pillow under your pelvis and lower abdomen to relieve some of the pressure on your back. 

Depending on your comfort level, you may or may not choose to use a pillow under your head. This position can relieve the stress placed on the space between your discs.

And let’s not forget the Meelu Pillow. Filled with memory foam chips, it adjusts to your sleeping style, providing the right support for your head and neck, no matter your preferred position.

You may also be interested in: What your sleeping position says about you and how it impacts your health

The worst sleeping positions for lower back pain

Now, onto some sleeping positions that might be exacerbating your lower back pain.

Stomach sleeping (without support)

This can lead to both neck and back pain due to the difficulty of maintaining a neutral spine position. If you’re a die-hard stomach sleeper, consider training yourself into another position for the sake of your back.

Sleeping on your side in a tight foetal position 

This can restrict breathing and leave you feeling sore in the morning.

You may also be interested in: Which bed size is best for you?

Transform your sleep with Meelu

Ready to reclaim your nights and wake up to pain-free mornings? Explore Meelu’s range of mattresses and pillows. Each product is designed with your comfort in mind, promising a sleep experience that supports your body, eases your pain, and leaves you feeling rejuvenated. Say goodbye to those sleepless nights and hello to Meelu. Your back will thank you!

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