What Is the Best Sleeping Position for Pain Relief & Quality Rest?
, by Tatianna Gerard, 15 min reading time
If pain keeps you awake at night or you struggle to feel rested in the morning, your sleeping position may be playing a bigger role than you think. The way you lie down affects your spine, muscles, and even your breathing. Finding the right position can make all the difference — easing discomfort and helping you enjoy deeper, more restorative sleep.
Why sleeping position matters
We spend around one-third of our lives asleep, which means the way we position our body during those hours has a lasting effect on our health. While it may not seem important, your sleeping position directly influences your spinal alignment, muscle recovery, breathing, and overall comfort. Choosing the wrong position — or not supporting your body properly — can lead to restless nights and painful mornings. Here’s why it matters:
Spinal alignment and posture
A healthy spine has a natural curve, and the way you lie down either supports or strains that curve. Sleeping in a poor position can put unnecessary pressure on the spine, leading to back pain, stiff necks, and even long-term posture problems. The right sleeping position helps maintain proper alignment, reducing stress on the joints and muscles that support your back.
Pain relief and prevention
Chronic back or neck pain often worsens at night because certain positions create pressure points. For example, lying flat on your stomach forces your head to twist, straining the neck, while sleeping without proper support for your lower back may cause discomfort in the lumbar region. Adopting a position that distributes your weight evenly can reduce strain on sensitive areas and help prevent pain from building up overnight.
Breathing and snoring
The way you sleep also impacts your airway. Back sleeping, for instance, can cause the tongue to fall back, narrowing the airway and worsening snoring or sleep apnoea. On the other hand, side sleeping keeps the airway more open, which can improve airflow and reduce breathing difficulties. For people with respiratory issues, such as asthma or sleep apnoea, sleeping position can make a significant difference in sleep quality.
Digestion and circulation
Believe it or not, lying down in certain positions can affect how well your body digests food and circulates blood. Side sleeping, particularly on the left side, is often recommended for better digestion and circulation because it prevents acid reflux and supports the body’s natural processes. Poor positioning, however, may slow down circulation or cause numbness and tingling in the limbs.
Restorative sleep quality
Deep, restorative sleep is when the body repairs itself — from healing tissues to strengthening the immune system. Constant discomfort or pressure from a poor sleeping position can cause frequent tossing and turning, limiting your time in deep sleep. Over time, this not only leads to fatigue but can also affect mood, focus, and overall health.
The most common sleeping positions
Everyone has a natural way of curling up or stretching out when they drift off to sleep, but not all positions affect the body the same way. Some encourage proper spinal alignment, while others create tension or block airways.
Back sleeping (supine position)
How it works:
When you lie on your back, your weight is distributed evenly across the broadest surface of your body. Ideally, this keeps the head, neck, and spine in a neutral alignment. The body is supported in a way that minimises pressure points, provided you use a supportive pillow under the head and possibly under the knees.
Benefits:
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Supports natural spinal alignment.
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Reduces pressure on joints since weight is evenly spread.
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Can ease acid reflux if the upper body is slightly elevated.
- Helps prevent wrinkles and skin compression compared to side/stomach sleeping.
Drawbacks:
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Increases risk of snoring and obstructive sleep apnoea (airway collapses more easily).
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Can worsen lower back pain if no lumbar support is used.
- Not ideal during late pregnancy.
Side sleeping (left or right side)
How it works:
Lying on your side allows the spine to elongate naturally. When paired with a pillow between the knees, this position aligns the hips and reduces strain on the lower back. Left-side sleeping is particularly beneficial for digestion and circulation because it keeps the stomach and oesophagus in a position that reduces acid reflux.
Benefits:
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Reduces snoring and improves breathing (airway stays more open).
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Relieves pressure on the lower back when supported properly.
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Left side: aids digestion and reduces reflux.
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Right side: can relieve pressure on the heart for some individuals.
- Recommended for pregnancy, especially lying on the left side, to improve blood flow to the baby.
Drawbacks:
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Can cause shoulder and hip stiffness due to uneven weight distribution.
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Long-term pressure on one side may contribute to wrinkles and sagging skin.
- Without a supportive pillow, the neck may tilt, causing strain.
Stomach sleeping (prone position)
How it works:
When lying face down, the spine is forced into an unnatural curve. To breathe, you must turn your head to one side, twisting the neck. The ribcage also compresses against the mattress, which restricts chest expansion and breathing efficiency.
Benefits:
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Can reduce snoring in some people since the airway is less likely to collapse.
- May provide comfort for individuals with certain breathing difficulties.
Drawbacks:
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Strains the neck due to forced rotation.
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Flattens the spine’s natural curve, leading to lower back pain.
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Can restrict chest expansion and breathing.
- Creates pressure points in the ribcage and hips.
Fetal position (curled side sleeping)
How it works:
In this position, you curl your knees toward your chest, resembling a fetal posture. This reduces tension in the lower back and can feel naturally comforting. However, when the body is tightly curled, the diaphragm may be restricted, limiting deep breathing.
Benefits:
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Eases lower back strain compared to stomach sleeping.
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Provides comfort and psychological security for many people.
- Often recommended for pregnancy (on the left side) as it promotes circulation.
Drawbacks:
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Can restrict deep breathing due to compression of the chest and diaphragm.
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May cause stiffness in joints if curled too tightly.
- Can lead to wrinkles and skin folds from face compression against the pillow.
What is the best sleeping position?
The truth is, there isn’t a single “perfect” way to sleep that works for everyone. The best sleeping position depends on your body’s needs, any underlying health conditions, and where you tend to feel pain or discomfort. By understanding how different positions affect the body, you can adjust your sleep posture to target your specific concern.
Here’s a breakdown of the best sleeping positions for common issues:
For back pain
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Best position: Side sleeping with a pillow between the knees, or back sleeping with a pillow under the knees.
- Why it works: Placing a pillow between or under the knees keeps the spine in a neutral position, reducing stress on the lower back. Side sleeping also prevents twisting of the hips, which can worsen lumbar pain.
For neck pain
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Best position: Back sleeping with a supportive pillow under the neck, or side sleeping with a pillow that fills the gap between the head and shoulder.
- Why it works: These setups support the natural curve of the neck and prevent awkward bending, which can strain muscles overnight.
For snoring and sleep apnoea
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Best position: Side sleeping.
- Why it works: Lying on the side helps keep the airway open by preventing the tongue and soft tissues from collapsing toward the back of the throat, reducing snoring and improving airflow.
For acid reflux or heartburn
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Best position: Left-side sleeping with the head slightly elevated.
- Why it works: Sleeping on the left side keeps the stomach below the oesophagus, making it harder for acid to rise. Elevating the head further reduces reflux symptoms.
For pregnancy
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Best position: Left-side sleeping with a pillow between the knees or under the belly.
- Why it works: This position improves circulation to the placenta and reduces pressure on the back. It also relieves strain on the hips and supports the growing belly.
For general quality rest (no specific pain)
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Best position: Back sleeping with proper support.
- Why it works: Sleeping on the back evenly distributes body weight and reduces the risk of pressure points, supporting long-term spinal health.
✅ Quick tip: If your preferred position isn’t the “ideal” one for your condition, you don’t necessarily need to change it completely. Small adjustments — like adding a pillow for support or slightly elevating your head — can make your natural sleep style much healthier and more comfortable.
Tips to improve your sleeping position
Even if you know the “best” position for your body, it often takes small adjustments to make it truly comfortable. The right pillow, mattress, or even simple relaxation aids can transform your nightly routine and help you wake up refreshed instead of sore. Here are some practical ways to improve your sleeping position and reduce pain:
1. Choose the right pillow
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For back sleepers: Opt for a medium-height pillow that supports the natural curve of your neck without pushing your head forward.
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For side sleepers: A firmer, thicker pillow helps fill the gap between the shoulder and head to keep your spine straight.
- For stomach sleepers (if unavoidable): Use a very thin pillow, or none at all, to reduce strain on the neck.
Tip: You can also use an extra pillow under the knees (back sleepers) or between the knees (side sleepers) to reduce lower back stress.
2. Match your mattress to your position
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A medium-firm mattress often works best for most sleepers, balancing comfort with spinal support.
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Too soft = hips sink in, causing misalignment.
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Too firm = pressure points in the shoulders and hips.
- If replacing a mattress isn’t an option, consider a mattress topper to adjust firmness.
3. Use strategic support
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Lumbar cushions or rolled towels can provide extra lower back support.
- Body pillows are excellent for side sleepers who need help keeping hips and shoulders aligned.
4. Relax muscles before bed
Sometimes discomfort comes not just from position, but from tense muscles that carry stress into the night. Relaxing them before sleep can make a big difference:
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Wheat Bags / Heat Packs: Applying gentle heat across the lower back, neck, or shoulders increases blood flow and loosens tight muscles. This makes it easier to find a comfortable sleeping posture and can reduce stiffness by morning.
- Magnesium Oil: Magnesium plays a role in muscle relaxation and nerve function. Rubbing magnesium oil into sore muscles before bed may ease cramping or tension, helping your body settle into a restful state.
These small rituals work hand-in-hand with your sleep position by reducing the discomfort that might otherwise cause you to toss and turn.
5. Adjust elevation for specific issues
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If you suffer from acid reflux, elevate your head slightly with an extra pillow or wedge cushion.
- For snoring or mild sleep apnoea, try sleeping on your side with your upper body raised a little to keep the airway open.
6. Stretch before bed
Gentle stretching or yoga before bedtime can reduce muscle tightness and prepare the body for rest. Simple moves like knee-to-chest stretches, spinal twists, or child’s pose can ease tension in the back and hips.
Understanding and tracking your sleep quality
Finding the right sleeping position is an important step toward better rest — but comfort alone doesn’t always guarantee quality sleep. If you’re still waking up tired, restless, or in pain despite adjusting your posture, it may be worth taking a closer look at your overall sleep quality.
Why sleep quality matters
Sleep quality isn’t just about how long you sleep; it’s about how much time your body spends in restorative stages such as deep sleep and REM. Poor-quality sleep can leave you feeling fatigued, affect mood and focus, and even worsen pain perception. Sometimes, even if your sleeping position is correct, interruptions like shallow breathing, frequent waking, or muscle tension can disrupt rest.
Tools to help monitor and improve sleep
Sleep rings and wearables
Many people use sleep rings or wearable devices to gain insights into their nightly rest.
How they work: Some rings use built-in sensors to track heart rate, body movement, and sleep cycles. This data shows you how long you spend in light, deep, or REM sleep, and whether you’re waking up without realising it. Others use acupressure technology, applying gentle pressure to specific points that may promote relaxation and reduce mild tension before bed.
In Australia: there are various models available, but if you’re looking for one that provides medical-grade accuracy in tracking and screening for conditions like sleep apnoea, the SleepImage Fingertip P06 stands out. Unlike simple trackers, it is TGA-approved and FDA-cleared, designed to measure sleep quality and diagnose sleep-disordered breathing through a fingertip sensor. It offers insights into sleep patterns, circadian rhythm, and even cardiovascular risks — data that can be useful for both individuals and healthcare professionals.
Why it helps: By tracking your sleep with more accuracy, you can see whether changing your sleeping position is improving your rest — or whether other factors (like stress, diet, or breathing issues) are playing a role.
Conclusion
There’s no single “one-size-fits-all” answer to the best sleeping position — it depends on your body, health needs, and comfort preferences. What matters most is finding a posture that keeps your spine aligned, reduces pressure on sensitive areas, and supports restorative sleep. For some, that might mean side sleeping with a pillow between the knees; for others, back sleeping with extra lumbar support.
Simple changes, like adjusting your pillows, choosing the right mattress, or using relaxation aids such as wheat bags or magnesium oil, can make a big difference. And if you want deeper insights, tools like sleep rings and devices such as the SleepImage Fingertip P06 can help you understand your sleep quality and highlight whether further support is needed.
At the end of the day, the best sleeping position is the one that helps you wake up refreshed, pain-free, and ready to take on the day.