How to Sleep on Your Back: 5 Tips for Back Sleepers

Compared to sleeping on your side or stomach, sleeping on your back is a less compressed position, which can have a variety of benefits. Sleeping on your back can help with spine alignment, relieve sinus buildup, and reduce the frequency of tension headaches. Stomach sleepers may be more likely to suffer from back pain or neck pain; back sleeping can help alleviate these symptoms because it keeps your neck and spine in a neutral position. For those affected by heartburn or acid reflux, sleeping on your back with adequate head elevation can help alleviate some of the symptoms.

If you have obstructive sleep apnea, sleeping on your back is probably not advisable since back sleeping can make the symptoms of sleep apnea worse. Back sleeping can make snoring louder, which can cause tension resulting in lower back pain. Seek medical advice if you have any similar sleep disorders to find the best sleep position. Pregnant women in their third trimester should avoid sleeping on their backs as it can reduce optimal blood flow to the fetus. Side sleeping is preferred in this case.

Consider implementing these steps to get more comfortable sleeping on your back.

1. 1. Make sure your mattress is supportive. If you are uncomfortable sleeping on your back, the reason could be related to the condition or shape of your mattress. A memory foam mattress or mattress topper can help you sleep face-up since these can support the natural curve of your spine. Your spine is more likely to stay aligned all night if the mattress you use is firm enough.
2. 2. Use the right pillow. Memory foam pillows have similar benefits to firmer or memory foam mattresses, and some pillows are even custom-made for back sleepers, side sleepers, or people trying to train themselves to sleep on their backs. The best pillow for back sleepers is one that’s supportive and roughly three to five inches thick.
3. 3. Place a pillow under your knees. A small pillow or a wedge pillow placed underneath your knees can help reduce pressure on the spine at night. You can also place a small, firm pillow under your lower back to achieve additional spinal comfort and support.
4. 4. Use pillows to prevent rolling during sleep. If you are a habitual side sleeper trying to switch to back sleeping, try placing pillows or other cushioning on either side of your hips or sides. This can help train your body to remain on your back throughout the night.
5. 5. Stretch before bed. Stretching before bed—with emphasis on stretches targeting your back, neck, and legs—can help improve circulation and relaxation in these areas while resting. In general, stretching the low back before bed is one of the best sleep habits you can learn.

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