best-sleep-position-for-back-pain
sleep-strATEGIES-FOR-BACK-PAIN
Many patients ask our physiotherapists what is the best position to sleep in?
Sleeping on the tummy can strain the neck and the lower back
- Should I sleep on my back?
- Is sleeping on my tummy bad?
- How many pillows should I sleep with?
- What is my neck stiff in the morning?
- What’s the best position to sleep in if I have back pain?
Which position is best to sleep in?
We spend 6 to 8 hours a day sleeping, time that is essential for the body’s recovery, repair and growth. Most of us have also awoken with a sore back or a stiff neck from sleeping awkwardly.
The most comfortable sleep position, mattress and pillow arrangement will be whatever enables the body to remain in a neutral, compression free, middle range position for most of its joints. Joints held at either extreme end of their range of movement for a length of time can become painful and irritated by this sustained position.
1) What is the best position for sleeping at night? The worst position is sleeping on the tummy. The neck is always twisted in one direction for most of the night causing uneven pressure on the cervical vertebral joints in the neck. There is also unbalanced tension in the muscles of the neck. Spending hours lying on the front can also cause compression of the facet joints, small joints on the back of the vertebra, causing back ache.
For most people sleeping on the side is ideal. The knees and hips should be slightly bent up with a small pillow between the knees. This small pillow between the knees reduces pressure points building up between the bony insides of the knees. This pillow has the added advantage of preventing the pelvis from falling forwards rotating the lumbar spine. Many with shoulder pain or hip pain find sleeping on the painful side to be difficult as there is hours of pressure on the painful area, which can be very uncomfortable.
The other recommended sleep position is lying on the back, with 1 or 2 pillows under the knees to reduce the arch in the lower back. Lying flat on the back with the legs flat tends to cause an arch in the lower back, which can cause stress on the facet joints of the lower back and shortening of the muscles in the low back.
So we have compiled this quick visual guide of sleeping positions.
Sleeping on the tummy can strain the neck and the lower back
Sleeping on the side with a cushion between the knees is ideal
Too many pillows under the head
Expert Physiotherapy in London – BOOST PHYSIO
At BOOST PHYSIO, we are committed to helping you recover faster and get back to doing what you love. Our expert physiotherapists provide tailored treatment plans designed to address your specific injury or condition, ensuring the best possible recovery.
Why Choose BOOST PHYSIO?
✅ 9 Convenient Clinic Locations Across London
We are a leading private physiotherapy provider with 9 High Street physiotherapy clinics across North and North West London, offering top-quality treatment for muscle and joint injuries, sports rehabilitation, and post-surgery recovery.
✅ Specialist Physiotherapy for All Conditions
Our experienced physiotherapists specialise in treating:
Sports injuries
Neck and back pain
Knee pain and joint issues
Post-surgery rehabilitation (e.g., ACL reconstruction, knee replacement)
Mobility and movement difficulties
Where to Find Us
BOOST PHYSIO clinics are conveniently located in:
📍 North London & North West London:
Mill Hill NW7
Elstree WD6
Swiss Cottage NW3
Hampstead NW3
Hendon NW4
East Finchley N2
Muswell Hill N10
Borehamwood WD6
Kensington High Street W8
We also provide physiotherapy to patients from Hendon NW4, Cricklewood NW2, Hampstead NW3, Belsize Park NW3, Kilburn NW6, Queen’s Park, Finchley Road, Golders Green NW11, Swiss Cottage, Willesden Green NW10, Fortis Green, Crouch End, Muswell Hill N10, Southgate, Wood Green N22, and Highgate N6.
At our Elstree and Borehamwood WD6 clinic, we treat residents from Stanmore HA7, Edgware HA8, Bushey WD23, Radlett WD23, and Aldenham.
Same-Day Physiotherapy Appointments – Including Weekends
⏰ Appointments available from 8 AM to 9 PM, including weekends and emergency physiotherapy sessions on Saturdays and Sundays.
Book Your Physiotherapy Appointment Today
Don’t let pain hold you back! Get expert physiotherapy treatment today and start your journey to recovery.
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