What Is the Best Sleeping Position? A Chiropractor’s Guide to Better Sleep and Less Pain

The Best Sleeping Position for Your Spine, Back Pain, and Neck Pain

Did you know that you spend nearly one-third of your life sleeping? The position you sleep in every night can either help your body recover or contribute to neck pain, back pain, headaches, sciatica, and morning stiffness.

At North Atlanta Spine, one of the most common questions we hear is:

“What is the best sleeping position?”

The answer depends on your condition, but from a spinal health perspective, sleeping on your back is generally considered the best position for maintaining proper spinal alignment and reducing unnecessary stress on your joints and muscles.

#1 Best Sleeping Position: Sleeping on Your Back

Sleeping on your back evenly distributes your body weight and allows your head, neck, and spine to rest in a more neutral position.

Research from the Mayo Clinic and multiple spine specialists suggests that back sleeping can help reduce pressure on the spinal discs and muscles while promoting better spinal alignment.

How to Sleep on Your Back Correctly

To optimize this position:

✅ Use a supportive pillow under your head and neck.

✅ Place a pillow underneath your knees.

The pillow under your knees is important because it helps:

  • Maintain the natural curve of your lower back
  • Reduce tension in the lumbar spine
  • Relax the muscles around the pelvis and hips
  • Decrease pressure on the spinal discs

Many patients with:

  • Lower back pain
  • Herniated discs
  • Arthritis
  • Sciatica
  • Facet syndrome

find that back sleeping significantly reduces morning pain and stiffness.

Related: Learn more about our treatment for low back pain:
https://www.northatlantaspine.com/conditions/back-pain-treatment-in-alpharetta-ga

#2 Side Sleeping: A Great Option When Done Correctly

Side sleeping is also an excellent choice—especially for people with:

  • Sciatica
  • Disc herniations
  • Pregnancy-related back pain
  • Sleep apnea
  • Snoring

However, there is one common mistake that many side sleepers make…

Sleeping Without a Pillow Between the Knees

When you sleep on your side, your top leg naturally falls forward. This causes the pelvis to rotate and can pull the lower back and sacroiliac joints out of alignment.

Over time, this rotational stress may contribute to:

  • Low back pain
  • Hip pain
  • Sciatica
  • Morning stiffness
  • Sacroiliac joint dysfunction

The Fix

Place a pillow between your knees.

A pillow between the knees helps:

✅ Keep your pelvis level

✅ Prevent excessive rotation

✅ Maintain a neutral spine

✅ Reduce stress on the low back and hips

Research has shown that keeping the spine in a neutral position during sleep can improve comfort and reduce back pain symptoms.

If you suffer from sciatica, this simple change can make a huge difference.

Related: Learn more about our approach to treating sciatica:
https://www.northatlantaspine.com/conditions/sciatica-treatment-in-alpharetta-ga

Worst Sleeping Position: Sleeping on Your Stomach

Unfortunately, stomach sleeping is generally considered the least ideal position for spinal health.

Why?

Because your head has to rotate to one side for hours at a time.

This prolonged rotation places stress on:

  • The neck muscles
  • Cervical discs
  • Facet joints
  • Upper back muscles

Stomach sleeping also tends to increase the arch in the lower back, which can place additional pressure on the lumbar spine.

People who sleep on their stomach often wake up with:

  • Neck pain
  • Headaches
  • Shoulder pain
  • Numbness or tingling
  • Lower back stiffness

If you're a stomach sleeper and simply can't change positions overnight, try:

Using a very thin pillow—or no pillow at all.

Placing a pillow under your pelvis to reduce strain on the lower back.

Even these small modifications can reduce stress on your spine.

Related: Learn more about neck pain treatment:
https://www.northatlantaspine.com/conditions/neck-pain-treatment-in-alpharetta-ga

‍

The Best Sleeping Position for Back Pain: Final Rankings

🥇 #1 – Back Sleeping

Best for overall spinal alignment and reducing pressure on the spine.

🥈 #2 – Side Sleeping with a Pillow Between the Knees

Excellent for sciatica, disc issues, and pregnancy.

🥉 #3 – Stomach Sleeping

Least ideal because it places stress on the neck and lower back.

When Sleep Position Isn't Enough

If you're waking up every morning with:

  • Neck pain
  • Low back pain
  • Sciatica
  • Headaches
  • Tingling or numbness
  • Stiffness that improves during the day

your sleeping position may only be part of the problem.

At North Atlanta Spine, we perform a thorough examination to determine the root cause of your pain and create a personalized treatment plan that may include:

  • Chiropractic adjustments
  • Spinal decompression therapy
  • Soft tissue therapy
  • Assisted stretching
  • Massage therapy
  • Exercise recommendations
  • Ergonomic and sleep recommendations

Because at North Atlanta Spine, you are never just another patient—you are family.

Our goal is simple:

Helping you live a better life… because pain shouldn't be your normal.

Schedule an Appointment

Ready to wake up feeling better?

Visit:
https://www.northatlantaspine.com/contact

Or explore our services:
https://www.northatlantaspine.com/services

References

  1. Mayo Clinic. Sleeping positions that reduce back pain. 2024.
  2. Sleep Foundation. Benefits of Sleeping With a Pillow Between Your Knees. 2025.
  3. Hartford HealthCare. We Ranked Sleep Positions for Your Back and Neck. 2026.
  4. Spine-Health. The Best Sleeping Position for Your Back Pain.
  5. Hospital for Special Surgery. Sleep and Low Back Pain.

‍