The best sleeping position for lower back pain is on your side with a firm knee pillow between your knees so your hips stay level. If you prefer your back, put a pillow under your knees to take pressure off the lower spine. A medium-firm mattress or mattress topper usually works better than a very firm one.
What to get
Under-Knee Bolster Pillow
Takes the arch out of your lower back when you lie face up.
Prices and availability change, so the buttons open current options on Amazon.
Common questions
What is the best sleeping position for lower back pain?
On your side with a pillow between your knees, or on your back with a pillow under your knees. Both keep the spine in a neutral line and take pressure off the lower back.
Is sleeping on your back good for lower back pain?
Yes, for many people, as long as a pillow under the knees keeps the lower spine from arching. Without that support, back sleeping can strain the lumbar area.
Should my mattress be firm or soft for back pain?
Research has found medium-firm mattresses often relieve back pain better than very firm ones. Too soft lets the hips sink and twist the spine.
Is the fetal position bad for your back?
A loose fetal position with knees slightly bent is fine. Curling up tightly can round the spine and make stiffness worse.
When should I see a doctor?
See a doctor if back pain lasts more than a few weeks, keeps you awake every night, or comes with numbness, weakness or fever.
Last updated 2026-10-14. General information, not medical advice.