Optimal Sleeping Positions To Help Upper Back Pain Treatment

Estimated read time 3 min read

Sleep is an important aspect of life that contributes to a person’s overall well-being. It keeps the person physically and mentally fit, but with back pain, getting good sleep during the night can be challenging. Back pain can make it more uncomfortable and make you feel uneasy the whole day. There are numerous reasons for this pain and after a complete diagnostic, the doctors start proper upper back pain treatment.

It is a less-known fact that sleep position also contributes to upper back pain treatment. Sleeping in improper posture may lead to back pain. When you sleep on a firm surface with your spine in a neutral position, the strain on your back and neck is reduced. Hence, it is essential to know the ideal sleeping position to avoid back pain.

Here are the top sleeping positions that help alleviate back pain.

1.  Sleeping on your side in a fetal position

In this sleeping position, lie on your back and gently roll onto your side. Now, bend your knees towards your chest and curl your torso towards the knees into a fetal position. This opens the space between the vertebrae, reduces stress on your discs, and avoids bending the spine backward.

2.  Sleeping on your back in a reclined position

This sleeping position is beneficial if you have isthmic spondylolisthesis and are struggling with the pain associated with it. Sleep in a reclined position using a reclining chair or bed and adjust it while creating an angle between your thighs and trunk. Sleeping in this reclining position helps reduce pressure on your spine and maintain proper body alignment.

3.  Sleeping on your stomach with a pillow below the pelvis

If you frequently sleep on your stomach, you may experience pressure on your neck, resulting in upper back pain. However, for people suffering from degenerative disc disease, this position can help reduce the tension within the space between discs and alleviate the pain associated with it. To sleep in this position accurately, lay on your stomach and place a pillow under your pelvis and lower abdomen. It helps reduce pressure on your back and alleviate pain. You may or may not use the pillow under your head according to your comfort.

4.  Sleeping on your side with a pillow supporting your knees

Continuously sleeping on one side may result in muscle imbalance and scoliosis. So, whenever you rest on your side, make sure you place one or two pillows between your knees. You can sleep on any side according to your comfort while maintaining contact with the bed. Keep a small pillow beneath for additional support if you have a gap between the mattress and your waist.

5.  Sleeping flat on your back with a pillow underneath your knees

Sleep in this position by lying flat on your back and placing a pillow underneath your knees. It helps maintain proper spine alignment and other internal organs.


Experiencing back pain throughout the day can be stressful. Consult the spine specialists of top healthcare centers, like ANSSI Wellness, and get the best upper back pain treatment using non-surgical approaches. Consulting experts give you the right guidance that improves your quality of life.

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