Miya Pearson
If you're experiencing lower back pain, you may want to consider changing your sleeping position. Most lower back pain is caused by stress or strain from poor posture and awkward sleeping habits. One way to improve your sleep posture and alleviate back pain is to use a pillow under your lower back, knees, or between your legs. This can help to improve spinal alignment and enhance sleep comfort. For back sleepers, it is recommended to use thinner pillows with extra padding at the bottom to support the neck. Additionally, placing pillows around your midsection and hips can help prevent you from rolling over during the night. However, sleeping on your back may not be suitable for everyone, as it can increase the risk of complications for people with certain health conditions, such as sleep apnea.
How to use a back pillow while sleeping:
| Characteristics | Values |
|---|---|
| Pillow type | Thin, firm pillow |
| Pillow placement | Under the knees, between the legs, under the lower back, or under the head and neck |
| Pillow purpose | Support for the neck, maintaining spinal alignment, preventing back pain, reducing pressure on the lumbar region, improving comfort |
| Number of pillows | One or two |
| Sleeping position | On the back or side |
| Mattress | Supportive mattress that suits the sleeping position |
| Pillow replacement | Every 18 months |
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What You'll Learn
Use a thin pillow if you're a back sleeper
If you're a back sleeper, it's important to find a pillow that is supportive and comfortable. The ideal pillow should be thin to medium-thin, as a thick pillow may hurt your neck. Memory foam is a good material option as it moulds to your neck, providing support. A pillow with medium firmness works best, and adjustable pillows are also great as you can add or remove filling to your liking.
The Purple Harmony Pillow is a popular choice for back sleepers, featuring the brand's signature flexible gel grid within a mesh cover, providing a springy and responsive feel. The Sijo pillow is another option, with a mix of shredded memory foam and polyester fibre, giving it a "marshmallow-y" feel. If you're looking for a cooling pillow, Coop Sleep Goods' pillow features shredded gel-infused memory foam and Lulltra fabric. The Bear Pillow is another pillow with a cool-to-the-touch cover, made with a hybrid foam that falls between bouncy latex foam and slow-moulding memory foam.
For those who prefer a down-alternative pillow, Boll & Branch offers a good option that provides plenty of neck support. This type of pillow is also available from Saatva, featuring a soft knit cover that can be removed and washed. The Lagoon Fox Pillow is another adjustable option, allowing you to customise the filling to your desired height and firmness.
Experimenting with different pillows will help you find what works best for you.
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Place a pillow between your knees to keep your spine aligned
Sleeping with a pillow between your knees can help keep your spine in a more natural, neutral position, especially if you sleep on your side. Without support, your top leg may fall forward, twisting your lower back and subtly pulling your spine out of alignment. A knee pillow helps keep your hips stacked and your spine aligned, reducing the strain that can build up overnight from poor sleeping posture.
If you sleep on your side, placing a pillow between your knees can make a noticeable difference if you experience hip or lower back discomfort. By keeping your legs aligned and preventing your hips from twisting during the night, a knee pillow helps reduce strain on your lower back and pelvis. This added support promotes better spinal symmetry, which may ease pressure on sensitive joints and muscles.
If you sleep on your back, placing a pillow under your knees can help keep your spine neutral and support the curvature of your back. You may also find it helpful to put a small pillow or towel under your lower back for extra support.
The way you position your body when using a knee pillow can make a difference in how comfortable and effective it feels. Most people find it more natural and supportive to keep their knees slightly bent rather than fully straight. This bent-leg position helps reduce strain on the lower back and encourages a more relaxed alignment of the spine, hips, and pelvis. The pillow should be snug enough to stay in place but not so thick that it widens the gap between your legs too much, as this can throw off alignment.
If you tend to shift positions in your sleep, try using a body pillow or a longer knee pillow that supports both your knees and ankles to maintain alignment throughout the night.
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Use a body pillow to stop yourself from rolling over
If you're an active sleeper and are worried about rolling from your back onto your side or stomach, you can use a body pillow to prevent yourself from rolling over during the night. This may be a particularly good option for those who suffer from back pain or injuries.
A U-shaped body pillow can be especially useful for keeping you on your side. These pillows surround the sleeper, supporting the back and the front. The shredded memory foam fill makes the pillow moldable and pliable, but it tends to flatten without regular fluffing. The Milliard 54 Inch U-Shaped Memory Foam Body Pillow is a good option for side sleepers and those who want both front and back support.
If you don't want a U-shaped pillow, you can try placing a body pillow behind you to provide substantial support. The Sleeping Bean is a good choice for this, as it's long enough to fit between your knees and ankles while still reaching up to your shoulder. However, if you need firmer support, a wider memory-foam pillow would be a better fit.
If you're pregnant, a body pillow can also help to support your back and stomach while lying on your side. It can be placed under your belly, along your lower back, and between your knees and ankles.
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Try a pillow under your knees and lower back
If you're a back sleeper, placing a pillow under your knees and lower back can provide several benefits. This position enhances lumbar support by maintaining the natural curve of your spine, which helps to alleviate discomfort and prevent chronic pain and stiffness in the lower back.
To achieve this, lie flat on your back with a pillow under your knees, which should be slightly bent toward your chest. Elevating your knees slightly helps to reduce tension in the lumbar region. You can also place a smaller pillow under your lower back for extra support. This helps to relieve pressure on the lumbar region by supporting the natural curve of your spine.
Sleeping with a pillow under your knees and lower back can also help to improve your sleep posture and prevent you from tossing and turning. It keeps your weight evenly distributed, which helps to take the stress off your spine. This position also prevents you from rolling over into a less ideal position during the night, keeping you stable and in a neutral position.
If you experience pain or discomfort on both sides of your body, sleeping on your back with a pillow under your knees and lower back may be a preferable position to sleeping on your side.
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Use a pillow under your lower back to maintain the natural curve of your spine
If you experience lower back pain, consider placing a pillow under your lower back to maintain the natural curve of your spine. This can be done in conjunction with placing a pillow under your knees, as this combination is often considered the best position for lower back pain.
To do this, first lie on your back. Then, place a pillow under your lower back, providing targeted support to maintain the natural curve of your spine. This will help to relieve pressure on the lumbar region by reducing strain on muscles and ligaments. Ensure that the pillow is not too large or thick, as this may create more discomfort. Experiment with different pillows to find what works best for you.
Next, place a pillow under your knees and elevate them two to three inches above your sleeping surface. This will help to improve spinal alignment and keep your spine and pelvis neutral. If you are using a thin pillow, or if you prefer to sleep with your top leg slightly in front, you may want to use two pillows. Additionally, if there is a space between your waist and the mattress, you can place a small pillow in the gap to prevent your spine from bending.
If you are an active sleeper and are worried about rolling onto your side or stomach during the night, you can place pillows around your midsection and hips to prevent you from rolling over. However, this may not be a viable option if you share a bed, as it can take up significant space.
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Frequently asked questions
Memory foam pillows are a good option as they mould to your neck. Water pillows are another option that provides firm, all-over support. If you're a back sleeper, use a thinner pillow to support your neck. If you're a side sleeper, use a firm pillow with a gusset to support the space between your ear and shoulder.
If you're a back sleeper, place a pillow under your knees and lower back to promote the natural curve of the lumbar spine and allow the muscles in your lower back to relax. If you're a side sleeper, place a pillow between your knees to keep your pelvis and spine neutral.
Try placing pillows around your midsection and hips to prevent you from rolling over. Alternatively, place body pillows on either side of you.
