Getting a good night’s sleep is essential for health and wellbeing—but for millions of people living with back pain, restful sleep can feel like an impossible dream. The position you sleep in could be the key to easing discomfort and waking up refreshed. According to Jordan Sudberg, a well-respected and expert in pain management, your sleeping posture matters more than you think.
As someone who has spent years helping individuals improve their physical health and quality of life, Jordan Sudberg emphasizes the importance of aligning the spine and supporting the body through intentional sleep habits. In this post, we’ll explore his expert insights on the best sleeping positions for managing back pain and enhancing recovery.
Why Sleeping Position Matters
Back pain affects the spine, muscles, and nerves—systems that are all sensitive to pressure and misalignment. A poor sleeping position can exacerbate these issues, leading to tight muscles, pinched nerves, and morning stiffness. Jordan Sudberg notes that supportive sleep posture plays a vital role in spinal health and pain management.
“The spine is designed to maintain a natural curve,” says Sudberg. “When we sleep in ways that disrupt that curvature, it puts strain on muscles and joints. Choosing the right position is critical for healing and long-term comfort.”
Jordan Sudberg’s Top Sleeping Positions for Back Pain
1. Sleeping on Your Back with a Pillow Under the Knees
For most people with back pain, sleeping on the back is highly recommended—especially when paired with a supportive pillow under the knees. This position keeps your spine in a neutral alignment and prevents lower back strain.
“Placing a pillow under the knees helps reduce pressure on the lumbar spine,” Sudberg explains. “It’s a simple adjustment that promotes circulation and eases tension.”
2. Side Sleeping with a Pillow Between the Knees
Side sleeping is the next best option and can be made even more effective with the addition of a pillow between the knees. This setup reduces rotation in the hips and maintains the spine’s alignment.
“Side sleeping is natural for many people,” says Sudberg. “But without knee support, it can twist the lower spine. The pillow helps maintain symmetry, which is especially important for people with sciatica or herniated discs.”
3. Fetal Position for Herniated Discs
The fetal position—curling your body slightly on your side—can provide relief for people suffering from herniated discs. This posture opens up the spaces between vertebrae and can reduce nerve pressure.
Sudberg notes, however, that this position isn’t ideal for everyone. “If you’re dealing with generalized back pain or arthritis, the curled posture may aggravate stiffness. Know your condition, and adjust accordingly.”
Sleeping Positions to Avoid
Jordan Sudberg warns against sleeping on your stomach, especially without proper pillow support. This position forces the neck into an awkward angle and flattens the natural curve of the spine, often worsening back pain.
“Stomach sleeping is the most problematic for spinal health,” he says. “If you can’t break the habit, try placing a thin pillow under your pelvis to reduce strain.”
Additional Sleep Tips from Jordan Sudberg
- Invest in a quality mattress and pillow: Medium-firm mattresses generally offer the best support. Avoid overly soft surfaces that let the spine sag.
- Maintain a consistent sleep schedule: Quality rest helps the body repair and reduces inflammation.
- Stretch before bed: Gentle stretches can relax tight muscles and prepare your body for rest.
Final Thoughts: Small Adjustments, Big Relief
Living with back pain doesn’t mean you have to settle for restless nights. By taking a cue from Jordan Sudberg’s expert advice, you can make small but impactful changes to your sleep habits and wake up feeling more comfortable.
Sudberg’s approach reminds us that pain management isn’t just about what happens during the day—it’s about making intentional, health-conscious choices 24/7, including while we sleep.
For anyone struggling to find relief, start with your sleep posture. It might just be the missing piece in your journey to pain-free living.