Almost 2 in every 3 people have pain in their lower back at some point, and a main cause of this could be your sleeping position. Sleeping in a bad position can put pressure on your spine and lead to back pain. The London School of Osteopathy (LSO), a renowned institution with over 70 years of experience in training osteopaths, has put together some advice and their recommended sleeping positions to maintain a healthy back.

Top sleeping positions to maintain a healthy back

• Back with pillow beneath knees. Sleeping on your back can significantly reduce spinal pressure. As well as the pillow under your head, you can place a pillow beneath your knees to further alleviate back pressure, enhancing comfort and support.
• Side with pillow between knees. Side sleeping can help alleviate back pain, but you need to make sure you are using a supportive mattress and pillow. You may also find it helps to place a pillow between your knees to square the hips and alleviate pressure to your lumbar region, this also helps keep the spine in alignment.

Worst sleeping positions for your back

The most challenging sleeping position is on your front, as it requires you to have your neck quite twisted, which can lead to a stiff neck, it also puts pressure on the lower back. But it is also a defensive position, and if it is not your usual position, it may suggest that you are feeling a bit insecure.

Another thing to watch out for is having your wrists or arms in a very folded position; you are more likely to wake up with pins and needles if you do this.

Best mattresses

if your mattress is relatively new, it might not be the best fit for your unique sleep position. A mattress that’s too firm or too soft can fail to provide the necessary support. Generally, medium-firm mattresses are more effective in reducing lower back pain compared to firmer options. If your mattress is too hard, it can affect your circulation; a mattress topper or even a fleece blanket under the sheet may help. If your mattress is more than ten years old, it may be worth considering replacing it.

Best pillows

The right pillow can help reduce pressure and tension in the neck and shoulders and keep the spine in a neutral position. Try not to fall asleep propped up, as this can sometimes strain your back. A pillow between your knees (if you lie on your side), or under your knees (if you lie on your back) can be used to relieve pressure and promote spinal alignment.

If you are used to sleeping in a “bad position” and have suffered from back pain, you could try a simple relaxation routine just before you go to sleep, to try and ease out any tense muscles and help the body find a relaxed position for sleeping.

The LSO invites prospective students, healthcare professionals, and those interested in a career in helping others discover our programmes. With flexible study options and a curriculum built on direct clinical practice and real-world applications, LSO ensures that students are job-ready upon graduation.