{"id":26003,"date":"2022-05-17T00:00:00","date_gmt":"2022-05-17T00:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/how-to-sleep-on-your-back\/"},"modified":"2025-07-16T09:47:26","modified_gmt":"2025-07-16T13:47:26","slug":"how-to-sleep-on-your-back","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/how-to-sleep-on-your-back\/","title":{"rendered":"5 Easy Tips to Train Yourself to Sleep on Your Back"},"content":{"rendered":"\n

Most experts agree that back sleeping is the best position for your body to sleep in. The thing is, only about 8% of people<\/a> are actually back sleepers. [1]<\/sup><\/p>\n\n\n\n

Although side sleeping<\/a> is the most common sleep position (and is a good option if you have acid reflux<\/a> or sleep apnea<\/a>), it does come with some downsides. Namely, side sleeping can put pressure on your hips, shoulders, and neck and cause back pain<\/a>.<\/p>\n\n\n\n

Stomach sleeping<\/a>, meanwhile, is something most experts just don\u2019t recommend at all. Stomach sleepers have to keep their head turned to be able to breathe. The 90-degree rotation of your head can put additional stress on the joints, ligaments, tendons, muscles, and nerves in your neck and upper thoracic spine. [2]<\/sup><\/p>\n\n\n\n

If you\u2019re a side or stomach sleeper who deals with pain and discomfort at night, then you may want to consider making the switch to\u00a0back sleeping<\/a>.<\/p>\n\n\n\n

Here, learn all about the benefits of back sleeping\u2014plus, find out how to sleep on your back if it\u2019s not something you\u2019re in the habit of doing.<\/p>\n\n\n\n

How to train yourself to sleep on your back in 5 easy steps<\/strong><\/h2>\n\n\n\n

It’s not always easy to change your sleep position or train yourself to feel comfortable sleeping in that new position. But it’s worth giving it a try, especially if you find yourself often waking up with back and neck pain in the morning.<\/p>\n\n\n\n

There are lots of health benefits to sleeping on your back as this position works with the natural curve of the spine. When the natural curve is supported during sleep, neck and back pain can become much more manageable.<\/p>\n\n\n\n

To ease the transition, there are a few things you can do to make the transition easier. Try the following tips to train yourself to sleep on your back<\/a> so you can start experiencing a good night\u2019s sleep.<\/p>\n\n\n\n

1. Choose the right mattress<\/strong><\/h3>\n\n\n\n

A medium-firm mattress<\/a> is the best choice for back sleepers. Anything too soft may cause you to sink into the bed, while anything too firm may put pressure on your shoulders and back. [3, 4]<\/sup><\/p>\n\n\n\n

2. Find a supportive pillow<\/strong><\/h3>\n\n\n\n

Beyond your mattress, the right pillow is also key. A commonly recommended pillow for back sleepers<\/a> is a thinner to medium-thick pillow. This will help keep your head, neck, and spine properly aligned.<\/p>\n\n\n\n

A thicker pillow may create undue stress surrounding the muscles of the neck, often resulting in waking up with stiffness in the neck.<\/p>\n\n\n\n

3. Address your back pain<\/strong><\/h3>\n\n\n\n

To better unload the lower back and decrease feelings of pressure and stiffness, try elevating your knees on top of a pillow 4-6 inches in height. This helps maintain alignment of the hips, in turn reducing low back pain discomfort.<\/p>\n\n\n\n

Below are some safe exercises that can be incorporated to reduce tightness and stiffness of the lower back region. These can provide benefits when used before bed and even upon waking in the morning. As always, seek clearance from your healthcare practitioner to ensure you\u2019re healthy enough for physical activity. [4]<\/sup><\/p>\n\n\n\n

\"spine<\/figure>\n\n\n\n

4. Know that it\u2019s OK to move around<\/strong><\/h3>\n\n\n\n

Movement during sleep is natural, so if you start out your night in the proper sleeping position, that\u2019s considered a great start.<\/p>\n\n\n\n

If you end up on your side, remember that a pillow in between the knees and changing from one to two pillows under the head is recommended.<\/p>\n\n\n\n

These simple tips can ensure spinal comfort regardless of what sleeping position you end up in.<\/p>\n\n\n\n

5. Be patient<\/strong><\/h3>\n\n\n\n

Transitioning from stomach or side to back sleeping won\u2019t happen overnight. Each of the tweaks you make may take weeks to get used to.<\/p>\n\n\n\n

There may also be a period of trial and error where you figure out what works best for you. But if you give yourself time to get used to your new sleep position, you\u2019ll eventually be rewarded with healthier sleep.<\/p>\n\n\n\n

Benefits of sleeping on your back<\/strong><\/h2>\n\n\n\n

Back sleeping is ideal because it both keeps your head and spine in alignment, eliminating the pressure that contributes to aches and pains and allows your back muscles to relax.<\/p>\n\n\n\n

This position is also excellent for people who complain of back pain and tightness. For people with acid reflux and heartburn, this position works well because it keeps your head above your airway. [6]<\/sup> <\/sup>However, to have your head elevated correctly, you need the right pillow or adjustable bed<\/a>.<\/p>\n\n\n\n

Sleeping on your back helps prevent acne by keeping your face away from your pillowcase. Additionally, back sleepers are less prone to sleep wrinkles. [5]<\/sup> Stomach and side sleepers often wake up with creases on the side of the face they lie on. These creases can cause wrinkles on your face over time. <\/sup>[7] <\/sup>(Here\u2019s why you should sleep on your back if you have a new ear piercing<\/a>.)<\/p>\n\n\n\n

Who should avoid back sleeping <\/strong><\/h2>\n\n\n\n

While back sleeping is generally considered a healthy sleep position, there are certain groups of people who should avoid it. If you have any of the following, you may want to avoid sleeping on your back: <\/p>\n\n\n\n