Did you know that the way you sleep could be contributing to your pain? Whether you’re dealing with neck stiffness, lower back discomfort, or poor sleep quality, your sleep posture plays a major role in spinal health. Understanding the best sleeping positions can help reduce pressure on your spine, ease tension in your muscles, and support a more restorative night’s sleep.

In this guide, we’ll explore the best sleeping positions for neck and back pain, what to avoid, and how to make simple adjustments that support a healthier spine—straight from a chiropractor’s perspective.

Best for: Lower back pain, pregnancy, snoring, digestion

Sleeping on your side—particularly the left side—is another one of the best sleeping positions, especially for those with back or hip pain. It also helps improve digestion and reduce reflux.

Chiropractor Tip:
Use a firm, supportive pillow to fill the space between your shoulder and head. A pillow between your knees can keep your hips and pelvis aligned, reducing pressure on your lower back.

✅ Pros:

• Supports spinal alignment with the right pillow setup

• May reduce snoring and reflux

• Safe and supportive during pregnancy

❌ Cons:

• Can cause shoulder compression if pillow support is inadequate

❌ Stomach Sleeping

While some find this position comfortable, it’s generally considered the least ideal for spinal health.

• It forces your neck into rotation for long periods

• It flattens the natural curve of your lower back

• Can strain muscles and joints in the neck and shoulders

If you must sleep on your stomach, use a very thin pillow or none at all, and consider placing a pillow under your hips to support your lumbar spine.

No two spines are the same—your sleep setup should be tailored to your body type, posture, and comfort level. It may take some trial and error, but the effort pays off in improved sleep and reduced pain.

If you’re unsure how to choose the right pillow or mattress, or you’re dealing with persistent neck or back pain, a visit to your chiropractor can help. We often work with patients to identify posture-related contributors to pain and guide them toward the most supportive sleep solutions.

No two spines are the same—your sleep setup should be tailored to your unique body type, posture, and comfort level. It may take some trial and error, but the effort is well worth it. Choosing one of the best sleeping positions, paired with the right pillow and mattress, can significantly improve sleep quality and reduce pain.

Your sleeping position has a powerful impact on your spine and overall health. If you’re waking up with discomfort, neck stiffness, or poor-quality sleep, don’t ignore it. Small changes to how and where you sleep can have a lasting effect on your spinal wellbeing.

If your sleeping position is contributing to neck pain, it’s important to understand what’s happening at the cervical spine—the upper portion of your spine made up of seven small but essential vertebrae. Poor positioning during sleep can lead to joint stiffness, nerve irritation, and muscle tension, which often shows up as neck pain, headaches, or tingling in the arms and hands.

If you’re unsure how to choose the right pillow or mattress, or you’re dealing with persistent neck or back pain, a visit to your chiropractor can help. We regularly work with patients to identify posture-related causes of pain and guide them toward supportive, effective sleep solutions.