Getting a full night’s rest can feel impossible when lower back pain is part of the picture. For many older Australians, discomfort through the night or stiffness in the morning has become a frustrating part of daily life. Poor sleep can make everything harder, from getting out of bed to staying active.
The way you sleep plays a big role in how your back feels. Finding the best sleeping position for lower back pain can relieve pressure on the spine, reduce inflammation and muscle tension, and improve overall sleep quality. Alongside this, the right bed setup can support your body’s natural alignment and help you wake up feeling better.
This guide outlines common causes of lower back pain at night, which sleep positions help most, and how adjustable beds can provide tailored support and long-term comfort.
Common Causes of Lower Back Pain at Night
Lower back pain is one of the most common complaints among older Australians. While it can be caused by medical conditions, everyday factors often play just as big a role, especially when it comes to how you sleep.
Here are some of the most common contributors to back pain during the night:
- Age-related changes: As we age, the spinal discs naturally lose flexibility and cushioning. This can lead to stiffness, inflammation, and general discomfort, particularly when lying still for long periods.
- Poor spinal alignment: Sleeping in positions that twist or strain the spine places uneven pressure on the lower back. Over time, this can lead to chronic pain or flare-ups during the night.
- Unsupportive mattresses: A mattress that is too soft or too firm may not offer the support your body needs. This can cause your spine to curve unnaturally and your muscles to work overtime to keep you stable.
- Limited movement during sleep: Staying in the same position for hours can reduce circulation and increase tension in the lower back, especially if your body is not well supported.
Understanding these root causes is the first step toward better sleep and pain relief. The next step is knowing how your sleeping position can help—or make things worse.
How Sleeping Positions Affect Lower Back Pain
The position you sleep in plays a major role in how your spine is supported overnight. Some positions keep your back aligned and relaxed, while others can twist your spine or place pressure on the lower vertebrae.
Here’s how the main sleep positions affect your back:
- Back sleeping: Can be helpful when the knees are slightly elevated. This supports the spine’s natural curve and reduces lower back strain.
- Side sleeping: One of the best options, especially with a pillow between the knees to keep hips aligned.
- Fetal position: A looser version can ease pressure on joints, but curling too tightly may strain the lower back.
- Stomach sleeping: This is the most likely to cause pain. It flattens the spine’s natural curve and puts pressure on the neck and lower back. This is definitely the worst sleeping position for lower back pain.
Some small tweaks can make a big difference in how your back feels by morning.
Best Sleeping Positions for Back Pain
If you’re currently experiencing lower back pain and not sleeping on your side or back, it may be time to reconsider your position. Stomach sleeping often worsens discomfort by forcing the spine into an unnatural angle. We really discourage sleeping in this position.
The best sleeping position for lower back pain is on your side with a pillow between your knees. This helps keep the spine, hips, and pelvis aligned, easing pressure on the lower back.
If side sleeping doesn’t feel comfortable or sustainable, lying on your back with your knees slightly elevated is a strong second option. This position supports the spine’s natural curve and can help reduce overnight tension.
Switching to one of these positions can provide noticeable lower back pain relief over time, especially when combined with a supportive sleep surface that adapts to your body’s needs.
How Adjustable Beds Can Help with Lower Back Pain
If you’re already sleeping on your side or back but still waking with lower back pain, your mattress could easily be the culprit. A mattress that doesn’t provide enough support or that sags in places can throw your spine out of alignment, no matter how good your sleeping position is.
Adjustable beds give you the power to customise your sleep position for maximum comfort and spinal support. By allowing you to elevate your head, feet, or both, these beds help maintain the natural curve of your spine while reducing pressure on sensitive areas.
For lower back pain, raising your knees slightly can ease tension by promoting better alignment and posture between your hips and pelvis. Elevating your upper body can also improve circulation and reduce muscle stiffness.
Split king and queen adjustable beds are especially useful if you share your bed, since each person can adjust their side independently without disturbing the other.
Many models, including Letto’s range, also offer features like zero gravity positioning and gentle massage options. These functions help relax muscles and encourage deeper, more restorative sleep.
Sleep Wellness Tips for Lower Back Pain
- Use a body pillow to keepyour hips and spine aligned
- Incorporate gentle exercise into your daily routine for strength
- Prioritise health care and consult professionals if pain persists
- Stretch before bed to relax muscles
- Stick to a regular sleep routine for better rest
Letto’s Solution to the Best Sleeping Position for Lower Back Pain
Lower back pain can seriously disrupt your rest and daily life. Finding the right sleeping position combined with supportive bedding is key to easing discomfort and improving recovery overnight.
Side sleeping or back sleeping will be your best position for sleep to reduce back pain, and adjustable beds that let you customise elevation and support can reduce pressure and help your spine stay aligned all night long.
With features designed for comfort and pain relief, Letto adjustable beds offer a practical way to upgrade your sleep setup and wake up feeling refreshed and free from pain. Explore Letto adjustable beds today or request your free buyer’s guide to find your perfect fit.