Finding the Best Sleep Position for Back Pain
Tips from ChiroVirginia for a Restful, Pain-Free Night
Getting a good night’s sleep is one of the most essential—and often overlooked—parts of healing from back pain. Whether you’re experiencing discomfort from your sacroiliac (SI) joint, nerve irritation, or general lower back tension, how you sleep can have a significant impact on your recovery and overall well-being.
At ChiroVirginia, we believe in holistic, patient-centered care, and that includes supporting better sleep habits. Here are some expert-backed strategies to help you sleep more comfortably and wake up feeling refreshed and pain-free.
Side Sleeping for SI Joint Relief
If you’re dealing with SI joint pain, try lying on your side with a pillow between your knees. This simple change can help align your hips and lower spine, easing pressure and reducing strain on the SI joint.
Chiro Tip: Use a firm pillow that supports your knees at hip level. This keeps your pelvis neutral and can significantly reduce nighttime pain.
Recent research supports this approach, showing improved spinal alignment and reduced nighttime SIJ discomfort when pelvic support is used correctly.
Sleeping on Your Back for Nerve Pain
For those with nerve-related pain (such as sciatica or lumbar nerve compression), sleeping on your back with a pillow beneath your knees may offer the best relief. This position slightly elevates the knees, which reduces lumbar pressure and supports the spine’s natural curve.
Why it works: This gentle elevation decreases nerve irritation and helps relieve radiating pain down the legs.
Let Your Body Guide You
While sleep positions matter, it’s also important to listen to your body. If you find yourself shifting during the night, that’s okay—your body is naturally trying to find the most comfortable and healing position.
Don’t stress about staying perfectly still—focus instead on feeling supported and pain-free.
Boost Sleep Quality with Magnesium
Quality sleep isn’t just about position—it’s also about relaxation. Magnesium is a key mineral that supports muscle relaxation and regulates melatonin, the hormone responsible for sleep-wake cycles.
Sleep smarter: Add magnesium-rich foods (like leafy greens, almonds, or pumpkin seeds) to your meals, or talk to your chiropractor about supplementation.
For many of our patients with chronic musculoskeletal pain, magnesium helps promote deeper, more restorative sleep—essential for healing.
Our ChiroVirginia Perspective
We’ve seen firsthand how small changes in sleep habits can lead to big improvements in comfort and healing. At ChiroVirginia, we look at your full wellness picture—from spinal health to sleep quality—and tailor solutions to your unique needs.
If you’re struggling with back pain or poor sleep, let’s work together to create a plan that restores your rest and your health.
Want to Sleep Better Tonight?
We’re here to help. Book an appointment today and learn more about how chiropractic care, posture guidance, and personalized wellness strategies can support a healthier, more restful you.
Serving Richmond Virginia Metroplex – Short Pump-Glen Allen Area.
Call us at 804-929-8789 or visit www.chirovirginia.com
The content on this page—including text, graphics, images, and other materials—is provided for general informational purposes only. Its aim is to enhance public awareness and understanding of various health-related topics, such as chiropractic care, exercise, and nutrition. This information is not intended as a replacement for professional medical advice, diagnosis, or treatment. Always consult your chiropractor, physician, or another qualified healthcare provider with any questions about a medical condition or treatment plan. Do not ignore or delay seeking professional medical advice because of something you have read on this page.
