Kneesh Pillow Research
MayoClinic.org
https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/sleeping-positions/art-20546852
Sleeping positions that reduce back pain
A good night's sleep is important for physical and mental health. Back pain can make sleeping a challenge. By making simple changes in your sleeping position, you can take strain off your back.
Sleeping on your side
If you sleep on your side, draw your legs up slightly toward your chest and put a pillow between your legs.
TheAdvancedSpineCenter.com
https://theadvancedspinecenter.com/what-are-the-best-sleeping-positions-for-lower-back-pain/
Side Sleeping Position
Sleeping on your side is ideal for your spine since it lets you get proper, natural alignment. Unlike other positions, there’s no undo pressure on the lumbar region. Muscles and nerves don’t get twisted or curved this way.
Which side you sleep on will depend on you. Experts suggest that pregnant women or people with gastrointestinal problems should prefer their left side; those with heart problems, on the right.
You may have scoliosis and find that one side causes less pain than the other. Whatever the reason, choose whichever side is most comfortable for you.
Tips for Best Results
Get yourself a pillow and place it between your knees. This ensures your spine, hips, and pelvis stay in alignment. Bend your knees in order to reduce the strain on your lower back and hips.
Healthline.com
Here are the best sleeping positions to try if you have lower back pain, as well as some other things you can do to get a better night’s rest.
1. Sleep on your side with a pillow between your knees
EdisonSpineCenter.com
For those who sleep on their side, placing a firm pillow between the knees helps to maintain the natural alignment of the hips, pelvis and spine. However, if you are a side sleeper, try to alternate sides. This will help to avoid muscle imbalance and perhaps even scoliosis. In addition, side sleeping in a curled-up fetal position may help those with herniated disc pain.
WesternNeuroAZ.com
Sleeping Positions for Back Pain
1. Lying on your side in a fetal position
This position helps open the space between your spinal vertebrae, lessen tension on your discs and prevent the spine from curving backwards.
2. Lying on your back in a reclined position
Reclining helps reduce pressure on your spine and helps provide support on your back by creating an angle between your trunk and thighs.
3. Lying on your side with a pillow supporting your knees
The crucial part of this position is the pillow between your knees. It helps reduce lower back pain and helps keep proper spinal alignment.
ConverseHospital.com
Medical experts recommend lying on the unaffected side of your body and placing a pillow between the legs to decrease the tension placed on the irritated nerve.
Google.com
AI Overview
The best sleep position for lower back pain is on your side with a pillow between your knees.
UCFHealth.com
https://ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/
Sleeping on Your Side
Sleeping on your side, especially with a pillow between your knees, is beneficial for aligning the hips and reducing pressure on the lower back.
KeckMedicine.org
https://www.keckmedicine.org/blog/the-best-and-worst-sleep-positions-for-back-pain/
Side sleeping:
Side sleeping with your legs straight is the second-best position for avoiding back and neck pain. It’s also a good position for snorers or anyone with sleep apnea because it keeps your airways open. If you can, stretch your legs out straight and tuck a pillow between your knees to keep your spine in a neutral alignment.
Health.ClevelandClinic.org
https://health.clevelandclinic.org/best-sleeping-positions-for-pain
Sleeping on your side
The side (or lateral) sleeping position is the most popular — and it’s loaded with opportunities to get your body out of line. Dr. Bang offers these tips to get it right:
- Avoid tucking in your chin. Try to sleep looking forward to maintain the natural curve of your neck. The goal is not to dip your head, a problem-causing pose during the day that’s the source of “tech neck” pain.
- Use a leg pillow. Placing a pillow between your legs can help prevent your upper leg from pulling forward and twisting your torso. The pillow also works to keep your hips and spine aligned.
SleepFoundation.org
https://www.sleepfoundation.org/physical-health/how-to-sleep-with-lower-back-pain
The Best Sleeping Positions for Lower Back Pain
The best sleeping position for lower back pain is on your side with a partial bend in the knees. Keeping the knees bent helps balance the body and reduces pressure on the lumbar spine. Many people find it helpful to put a small pillow between their knees to make this position more comfortable.
DMC.org
https://www.dmc.org/healthy-living/corporate-content/top-5-sleeping-positions-for-back-pain
Sleeping Positions for Back Pain
3. Lying on your side with a pillow supporting your knees
The crucial part of this position is the pillow between your knees. It helps reduce lower back pain and helps keep proper spinal alignment.
WexnerMedical.osu.edu
https://wexnermedical.osu.edu/our-stories/what-sleep-positions-are-best-for-your-back
If you’re more comfortable sleeping on your side, place a pillow under your neck so it’s in alignment with the rest of your spine and a pillow between your legs so one leg doesn’t stretch over the other leg causing your pelvis to tilt.
MedicalNewsToday.com
https://www.medicalnewstoday.com/articles/320870#best-positions
On the side with a pillow between the knees
Lying on the side can be comfortable, but it can pull the spine out of alignment, straining the lower back.
It can be easy to correct this issue by placing a firm pillow between the knees. This raises the upper leg, restoring the natural alignment of the hips, pelvis, and spine.
PainMedicineConsultants.com
4 Best Sleeping Positions for Lower Back Pain Relief and Comfort
2. Side Sleeping with Pillow Between Knees: Side sleeping is another beneficial position for individuals with lower back pain. Lie on your side with your knees slightly bent and place a pillow between your knees to keep the spine in alignment and alleviate pressure on the lower back. This position helps reduce strain on the hips and lower back muscles and may improve overall sleep quality.
GoodRx.com
What are the best sleeping positions for lower back pain?
1. Sleep on your side with a pillow between slightly bent knees
Experts often advise sleeping on your side with a pillow between slightly bent knees if you have lower back pain. This position keeps the natural curves of your spine intact and supported.
PetrakChiro.com
https://www.petrakchiro.com/blog/best-and-worst-sleeping-positions-for-lower-back-pain
The Best Sleeping Positions for Lower Back Pain
Sleeping on Your Side with a Pillow Between Your Knees
One of the best sleeping positions for lower back pain is lying on your side with a pillow placed between your knees. This position helps maintain the natural alignment of your spine by preventing your upper leg from pulling your spine out of alignment. Here's how to do it properly:
- Lie on your side: Choose the side that feels most comfortable.
- Place a firm pillow between your knees: This keeps your hips, pelvis, and spine in better alignment.
- Use a supportive pillow for your head: Ensure your neck is aligned with your spine.
Sleep.com
https://www.sleep.com/sleep-health/sleeping-positions-lower-back-pain
Side sleeping tips:
- Place a pillow between your knees to relieve pressure.
HSS.edu
https://www.hss.edu/health-library/move-better/sleep-and-low-back-pain
If you're a side sleeper having trouble with low back pain, you might also feel more comfortable positioning a small pillow between your knees to help even out your pelvis.
IBSHospitals.com
https://www.ibshospitals.com/blog/best-sleep-positions-for-back-pain-relief
Best Sleep Positions for Back Pain Relief
On your side with a pillow between knees: Lessens the tension on the lower back and hips, maintains the alignment of the spine, hips, and pelvis, and is particularly beneficial for sciatica or arthritis.
Physiomed.ca
https://www.physiomed.ca/sleeping-positions-for-lower-back-pain-sufferers/
1. Side Sleeping
Side sleeping is one of the most common sleeping positions and is an excellent position for lower back pain. The side is a natural resting position for the body and also helps prevent lower back pain in the first place. Slide sleeping is considered one of the healthiest sleep positions because it offers several other benefits such as improved spinal alignment, reduced risk of snoring, back pain, and heartburn. Variations on side sleeping include “pillow between the knees” and “fetal position”.
2. Pillow Between the Knees (Side Sleeping)
When you’re attempting to sleep in this position, place a pillow between your knees as you lay on your side. If you feel that there is a gap between your hip and the mattress, you can also place a small pillow there as well for better support. If your back pain is the result of a herniated disc or any form of sciatica, placing a pillow between your knees prevents your hips from rotating and helps the pelvis and lower back to rest more comfortably.
URMC.Rochester.edu
https://www.urmc.rochester.edu/encyclopedia/content?ContentID=4460&ContentTypeID=1
If you sleep on your side, a firm pillow between your knees will prevent your upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back.
PremiaSpine.com
https://premiaspine.com/worst-sleeping-position-for-lower-back-pain/
What Is the Best Way to Sleep With Lower Back Pain?
The best way to sleep with lower back pain is on your back with a pillow under your knees or on your side with a pillow between your knees.
MatherHospital.org
https://www.matherhospital.org/wellness-at-mather/a-simple-guide-to-sleeping-with-low-back-pain/
A simple guide to sleeping with low back pain
When you suffer from back pain not only does that pain impact your day, but it can also lead to a rough night by causing disruption to your sleep. Having poor bed posture can create or worsen low back pain. Here are five tips for finding a comfortable sleeping position to reduce back pain.
- Sleep on your side. It’s best to sleep on your side in the fetal position but not overly curled up. Place a pillow between your knees for better support.
KauveryHospitalsBangalore.com
https://www.kauveryhospitalsbangalore.com/blog/sleeping-posture-for-back-pain
Sleeping Position With Pillow Support
Using pillows to support your body while sleeping can make a difference in back pain relief. Depending on your preferred back pain sleeping position, you can strategically place pillows to maintain spinal alignment. For example, if you sleep on your back, placing a pillow under your knees can relieve pressure on your lower back. If you sleep on your side, a pillow between your knees can prevent your spine from twisting.
ReidHealth.org
https://www.reidhealth.org/blog/the-best-sleeping-positions-for-lower-back-pain
A pillow between the knees raises your upper leg and supports the natural alignment of the spine, pelvis and hips.
AtlanticSpineCenter.com
https://www.atlanticspinecenter.com/blog/v/do-s-and-don-ts-for-back-pain-prevention-while-sleeping/
Side sleepers can pull their legs slightly toward the chest and sleep with a pillow between the knees.
ApexMedicalCenter.com
https://www.apexmedicalcenter.com/blog/sleeping-positions-for-back-pain
Sleeping on your side doesn’t reduce back pain by itself. There are a few adjustments you can make to the side sleeping position that will help reduce the pain:
- Slightly bend your knees
- Place a pillow between your legs
AdvanceHealthChiro.net
https://advancedhealthchiro.net/how-to-sleep-with-lower-back-pain/
Lie on one side with a pillow placed between your knees.
Sleeping with a pillow between the knees helps align the skeletal structure in one of the healthiest and most comfortable positions for sleeping, which reduces lower back pain.
AtlantaSpineInstitute.com
https://atlantaspineinstitute.com/how-should-you-sleep-if-you-have-lower-back-pain/
Sleep on Your Side with a Knee Pillow
Chances are you've slept on your side many times. Unfortunately, this sleeping position can take your spine out of its proper position and strain your back. The good news is there's an easy fix. All you have to do is put a pillow between your knees so you can raise your upper leg and restore your natural alignment.
PhysicianPartnersofAmerica.com
3. Sleep on your side with a pillow between your knees
Sleeping on your side will not relieve back pain. The pillow is what helps to align your hips, pelvis, and spine, therefore alleviating stress and pressure within your back.