If you wake up with back pain or stiffness, your day starts behind the eight ball. Many people assume back pain comes only from work, workouts, or injuries, but what happens while you sleep matters just as much. The way you position your body for six to eight hours each night can either give your spine a break or quietly aggravate it.
At Pinnacle Health Chiropractic, Dr. Jason Ablett and our team often talk with patients about sleep habits because small changes at night can lead to big improvements during the day.
Your lower spine isn’t flat. It has a natural curve that absorbs shock and supports movement. When you sleep in a position that exaggerates or flattens that curve for hours at a time, muscles tighten, joints compress, and discs take on extra pressure.
Unlike posture used during the daytime, you don’t shift positions as often while sleeping. That means your lower back may stay stressed for long stretches without relief, which explains why pain often feels worse in the morning.
Some sleep positions are simply harder on the lower back, especially if pain is already present.
Sleeping flat on your stomach often twists the spine and forces the lower back to dip, creating strain through the hips and lumbar joints. Curling tightly on your side can pull the spine out of alignment, particularly if the knees are drawn too far toward the chest. Lying flat on your back without any support under the knees can also cause the lower back to arch uncomfortably.
These positions don’t guarantee pain, but they often make existing problems harder to calm down.
Sleeping on your side is one of the most back-friendly positions when done well. Keep your knees slightly bent rather than tightly tucked. A pillow between your knees helps keep your hips level and prevents the spine from twisting overnight. Your head pillow should keep your neck in line with the rest of your spine, not angled up or down.
Sleeping on your back distributes weight evenly and reduces pressure points. Position a pillow under your knees to help maintain the natural curve of your lower back. Some people also benefit from a small rolled towel or lumbar pillow under the lower spine for light support.
Stomach sleeping is tough on the lower back, but habits can be hard to break. If this is your go-to position, use a thin pillow under your head and another under your hips or lower abdomen. This reduces how much your lower back sinks and limits strain.
Even the best sleep position can fail if your mattress or pillow isn’t supportive. A saggy mattress can pull your spine out of alignment, no matter how you sleep. Pillows that are too thick or too flat can throw off neck and back positioning. Comfort matters, but support matters more.
Sleep changes are a great starting point, but they don’t fix everything. At Pinnacle Health Chiropractic, Dr. Jason Ablett evaluates spinal alignment, muscle balance, and movement patterns that contribute to lower back pain. Chiropractic adjustments, soft tissue work, and targeted recommendations help reduce irritation so your spine can recover more effectively, day and night.
You don’t have to wake up to lower back pain every morning. Improving your sleep position, upgrading support, and addressing underlying spinal issues can make rest more restorative and mornings far more comfortable.
If back pain is interfering with your sleep or daily life, call Pinnacle Health Chiropractic in Seattle or Kirkland, Washington, or schedule an appointment online today. We’re here to help you rest easier and move better.
