3 Ways How to sleep with lower back pain and sciatica

sleep with lower back pain and sciatica
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sleep with lower back pain is crucial, if you want to how to get rid of this issue? then do check out this post. Quality sleep is essential to operating as a reasonably quality human being… throw lack of sleep in with back pain, sciatica, or neck pain, and

you’ve got the perfect storm of sleepless misery, raining down on you physically and mentally in the middle of the night. It’s utterly demoralizing, hence the creation of BackPainSleep!

What is the best sleeping position for lower back pain?

How long is a piece of string? Twice half the length of course, but answering this question is challenging as learning how to sleep, or just trying to get comfortable with back pain is unique to all sufferers.

We’re bombarded with information about the perfect sleeping position, devices, and gadgets that will miraculously get us through the night without a twinge of sciatica, waking refreshed, free of back pain, enabling us to leap out of bed like a spring lamb. Ermm…?

How to sleep with lower back pain

Without further ado, feast your achy breaky backs on these genuinely useful and straightforward tips to help you find some comfort and slip into sciatica free slumber, hopefully.

Place a pillow between your legs

Some research suggests that sleeping on your side can help protect against spinal pain. Are you a side sleeper?

Try placing a pillow between your knees, thighs, or legs as this may help reduce pressure on your spine, providing some much-needed pain relief.

Very simply, lie on your side, bend your knees a little and place a pillow, body pillow, or a wedge between your legs, you can also use a folded towel, sheets or similar if no pillow is available.

We find great relief with the width of one or two fists between the knees, easy to measure, very ‘handy’. Sorry.

Raise your knees to sleep with lower back pain

Sleeping on your stomach can increase the possibility of lower back pain because it raises the amount of pressure on the small facet joints in the back of the spine.

If I happen to wake on my stomach, I’m in for an awful day or two of pain.  If you sleep like a skydiver, you’ll wake feeling like your parachute didn’t open.  If you usually sleep on your back, sleeping with your knees slightly elevated can make a big difference, give it a try.

  • Lie flat on your back, keep your bottom and heels touching the bed.
  • Bend your knees slightly.
  • Pop a pillow or similar under your knees and add additional height until you find your sweet spot, you will know when you’ve found it!

You can use anything soft to elevate your knees; it doesn’t have to be a ‘special’ pillow.

A few simple examples include regular bed pillows, sheets, clothes, anything! You don’t have to spend money, but if you want a dedicated solution, you could try this Bed Wedge Pillow.

Try a medium-firm mattress.

It’s common knowledge that using a medium to firm mattress can help reduce lower back pain. Your mattress should always keep your spine well-aligned during the night.

If you’re a side-sleeper, a mattress that’s too firm prevents your shoulders from sinking sufficiently, which can cause other issues, neck pain a big one. A mattress like a giant marshmallow that’s too soft allows the pelvis to sag too much.

Both of these situations result in a misaligned and unsupported spine, which will very likely result in more pain and stiffness.

Consider checking out a mattress that comes with an extensive money-back guarantee so that you have time to give it a test sleep.

We love THE LAYLA® HYBRID MATTRESS with copper-infused memory foam, flippable firmness™, and an individually wrapped coil system that flawlessly supports your every sleeping position.

Trying is believing, and with a spine-tingling 120-night money-back guarantee you have nothing to lose… apart from a great night’s sleep.

Conclusion of how to sleep with lower back pain

Finding the right sleep position can be a literal waking nightmare; we still experiment with sleep positions as sciatica always manages to bite us differently, nearly 30yrs on from the first bite!

Without a doubt, the most subtle of sleeping adjustments can make a huge difference when that pain is searing down your limbs. 


  1. Gordon S, Grimmer K, Trott P. Sleep Position, Age, Gender, Sleep Quality and Waking Cervico-Thoracic Symptoms. Internet Journal of Allied Health Sciences and Practice. 2007;5(1). Available from: https://nsuworks.nova.edu/ijahsp/vol5/iss1/6/

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