2 MIN READ

MARCH 2025

3 sleeping positions that ease pain

When you don’t get enough sleep, your body feels pain more intensely and takes longer to heal. Finding a comfortable sleep position can be challenging. Here are three to try.

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A pillow in the right place can make all the difference

Back sleeping

Many people find that sleeping on their back is the best position to relieve discomfort. When you’re on your back, your weight is evenly distributed throughout your body. 

• Lie on your back.
• Place a pillow under your knees. This keeps your knees and hips in a loose, mid-range position. 

For your head pillow: Choose one that feels comfortable to you. You’ll want to keep your neck straight, which you can do with a thin style or memory foam pillow.

Stomach sleeping

If you like sleeping on your stomach: 

• Place a pillow under your pelvis and lower belly.
• Make sure your feet are comfortable. You can try letting them hang over the edge of your bed, or place a pillow below your shins.

If you like sleeping on your stomach but find the pillow uncomfortable, try sleeping on your side while holding a body pillow. This gives your back more support. 

For your head pillow: You may decide to skip a head pillow or choose one that’s a bit flatter. 

Side sleeping

If you’re a side sleeper or want to try side sleeping:

• Allow the right or left side of your body, including your shoulder, to make contact with your mattress. 
• Place a pillow or rolled-up towel (about the size of your fist) between your knees to support your hips and back.
• If there’s a gap between your waist and the mattress, add another small pillow or rolled-up towel.

For your head pillow: Rest your head on a firm, rather than soft, pillow.

Try not to sleep on the same side every time or in the same position. Changing positions relieves pressure on certain parts of your body for pain-free sleep. 

Check out these sleep resources.