Short answer: the best sleeping position for back pain isn't a single proven one, and the NHS back pain page doesn't give one.[1] What physiotherapists commonly suggest: lie on your side with a pillow between your knees, or on your back with a pillow under your knees. Avoid lying on your stomach if it makes your back arch.
Best sleeping position for back pain: what to know
- Try one, then another; keep what feels comfortable.
- A firm mattress and a pillow that keeps your head level with your body can help.
- Don't stay in bed for long periods because of back pain.[1]
When to see a doctor
Pain that is worse at night, or doesn't ease with rest, is a reason to see a GP.[1]
Sources
Written by the Prife iTeraCare team and last reviewed on 10 October 2026. This is general information, not medical advice, and it does not replace your doctor or physiotherapist. A session is a wellness experience, not a medical treatment.
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