If you’re waking up with neck stiffness, lower back pain, or feeling like you didn’t sleep at all, your sleeping position might be the culprit. Many of our patients at Re-LAX Chiropractic report that their pain feels worse in the morning, and in most cases, poor sleep posture is a major factor.

In this blog, we’ll break down the best (and worst) sleeping positions for spinal health, and how simple changes can help you wake up pain-free.

Why Sleep Position Matters

While you’re asleep, your muscles and spine are supposed to recover and reset. But if your posture is off for 6-8 hours, your spine stays strained instead of supported. This can cause misalignments, joint irritation, and muscle tightness that leads to pain upon waking.

Spinal alignment during sleep is all about keeping your head, neck, and hips in a neutral position, meaning, not tilted, twisted, or overly curved.

The Best Sleeping Positions for Neck and Back Pain

1. On Your Back with a Pillow Under Your Knees Sleeping on your back is often the best for spinal health, as it evenly distributes your weight. Placing a pillow under your knees helps maintain the natural curve in your lower back.

• Use a supportive pillow under your head to keep the neck aligned.

• Avoid overly high pillows that push your head forward.

2. On Your Side with a Pillow Between the Knees This is the second-best option, especially for people with lower back or hip pain.

• Keep your knees slightly bent and place a firm pillow between them.

• Use a medium-thickness pillow to keep your head level with your spine.

3. Fetal Position (for Disc Issues) If you suffer from herniated discs or spinal stenosis, sleeping curled slightly on your side can relieve pressure on the spine.

• Keep the spine naturally curved, not hunched.

• Avoid tucking your chin too far down.

Worst Positions for Pain Relief

Stomach Sleeping Sleeping on your stomach twists your neck to one side for hours, compresses your lower back, and flattens the natural curve of your spine. It’s one of the most common causes of neck and lower back issues.

If you can’t fall asleep in another position, try placing a thin pillow under your pelvis and using a flatter pillow under your head to reduce strain.

Signs Your Sleep Posture Might Be Hurting You

• You wake up with a stiff or sore neck.

• Your lower back aches in the morning.

• You experience numbness or tingling in your arms or legs.

• You toss and turn or never feel fully rested.

Additional Tips for Better Sleep Alignment

• Choose the right mattress: A medium-firm mattress supports spinal alignment better than overly soft or very hard beds.

• Use ergonomic pillows: Cervical pillows to support your neck’s natural curve and are designed for back and side sleepers.

• Try gentle stretches before bed: Loosen tight muscles to reduce overnight tension. Try these stretches from Hospital for Special Surgery.

How Re-LAX Chiropractic Can Help

At Re-LAX Chiropractic, we don’t just treat symptoms, we help you understand why your pain is happening and how to fix it at the root.

For patients waking up in pain, we start with a full spinal assessment and posture check. We often combine gentle chiropractic adjustments with Active Release Technique (ART), spinal decompression, and custom pillow/sleep recommendations tailored to your spine’s needs.

Whether it’s your pillow, your posture, or an underlying spinal issue, we’re here to help you sleep better and wake up pain-free.

Ready to get to the bottom of your morning pain?

Book your visit at Re-LAX Chiropractic in Los Angeles today.

📍8929 South Sepulveda Blvd., Suite 100, Los Angeles, CA 90045
🌐 www.re-laxchiropractic.com