How to Relieve Lower Back Pain for Better Sleep

Lower back pain is one of the most common sleep disruptors, and one of the most frustrating. A good night’s sleep is essential for physical recovery, mental clarity, and emotional well-being. If discomfort is keeping you up at night, the solution might be as simple as adjusting your sleep posture, upgrading your bedding, and incorporating mindful movement into your daily routine.

Sleep Positions That Support Spinal Alignment

Good posture isn’t just for your waking hours, it matters in bed, too. The way you sleep has a direct impact on your spine’s alignment and overall comfort. Here are a few tips to support your lower back during the night:

• Back Sleepers: Place a pillow under your knees to ease pressure on your lower spine.

• Side Sleepers: Keep your knees slightly bent and consider placing a pillow between them to maintain hip alignment.

• Stomach Sleepers: Opt for a soft, low-profile pillow to avoid arching the neck and straining the lower back.

Invest in Bedding That Supports Your Body

Even the best sleep posture needs the right foundation. If your mattress or pillows aren’t offering proper support, your spine may fall out of alignment during the night, contributing to back pain.

Explore Restful Nights pillows that are crafted for comfort and structure. A supportive pillow keeps your head and neck in alignment with your spine, which is essential for relieving pressure on your lower back.

Pair your pillow with a quality mattress topper or featherbed to add just the right amount of cushioning without sacrificing support. These layers can make a significant difference in relieving pressure points while you sleep.

Gentle Stretching to Release Tension

Daily stretching can help reduce lower back pain by improving flexibility and releasing tight muscles. These two simple stretches can be done at home, either before bed or first thing in the morning:

• Hamstring Stretch: Lie on your back and bring one knee toward your chest. Extend your leg upward, keeping your foot flexed. Gently pull the leg closer using your hands or a towel behind your thigh. Hold for 20–30 seconds.

• Knee-to-Knee Twist: Lying on your back with knees bent and feet flat, slowly let your knees fall to one side, then the other. Keep your shoulders grounded and breathe deeply through each twist.

Try These Yoga Poses for Lower Back Relief

In addition to static stretches, restorative yoga can help strengthen and soothe the lower back. Try these two beginner-friendly poses:

• Child’s Pose: Kneel with your big toes touching and knees apart. Sit back toward your heels and stretch your arms forward or rest them by your sides. Let your forehead rest on the floor. Hold for 30–60 seconds.

• Cobra Pose: Lie on your stomach, palms under your shoulders. Press through your hands to lift your chest, keeping your hips on the floor. Engage your back muscles and breathe deeply, holding for up to 30 seconds.

Lower back pain doesn’t have to mean restless nights. Small changes like adjusting your sleep position, investing in supportive bedding, and incorporating gentle movement into your routine can lead to deeper, more restorative sleep.

Explore our full collection of luxury bedding designed to support your body and help you rest easier, night after night.