The Importance of Proper Sleep Positioning to Alleviate Lower Back and Hip Pain

The Importance of Proper Sleep Positioning to Alleviate Lower Back and Hip Pain

Lower back and hip pain is a common issue that affects many people, especially those who spend prolonged periods of time sitting. Poor posture habits, prolonged sitting and poor sleep can all contribute to the development of lower back and hip pain. In this blog post, we will explore the link between sleep positioning and lower back and hip pain, and discuss ways to alleviate pain for better sleep.

Getting consistently poor sleep can exacerbate a variety of issues, including lower back and hip pain. When we lack sleep, it can cause increased stress levels and increased pain sensitivity, making it more difficult to recover from your hip and/or back pain.

Depending on your condition, certain sleep positions can cause an increase in night-time pain, whereas some positions can allow you to optimize your sleep. These positions are dependent on the individual and the condition they are recovering from. The main sleep positions are on your back, on your side and on your front. It is important to experiment with different sleep positions to determine what is the best option for you.

The best way to alleviate lower back and hip pain is to find your most comfortable sleep position and align yourself in a way that best supports the natural curvature of your spine. 

When sleeping on your back, the curvature of your spine is in a neutral position and reduces pressure on your lower back and hips. Therefore, you would not need to make any adjustments when in this position.

If you are a side sleeper, you can alleviate pain by placing a pillow between your knees to keep your hips and spine in a neutral alignment. This will help to reduce the pressure on your lower back and hips and promote proper sleep positioning.

If you are a front sleeper, you may benefit from sleeping with a thin pillow underneath your tummy. This will prevent your spine from over-extending and keep it in a neutral position.

Another way to alleviate lower back and hip pain is to invest in a good mattress and pillow. A mattress that is too soft or too hard can cause extra strain to your spine leading to pain and discomfort. It is important to choose a mattress that is firm enough to provide support for your hips and lower back, but also soft enough to contour to your body.

Physical therapy: an effective treatment for lower back and hip pain

Physical therapy, or physiotherapy, is an effective treatment option for lower back and hip pain. Physiotherapists are trained to assess, diagnose, and treat musculoskeletal conditions, including lower back and hip pain. They use a variety of techniques, including exercise, manual therapy, and education, to help reduce pain and improve function.

One of the most effective techniques used by physiotherapists to treat lower back and hip pain is exercise. Exercise can help to strengthen the muscles that support the lower back and hips, improve flexibility, and increase range of motion. Physiotherapists will often prescribe specific exercises to target the muscles that are causing pain, such as the glutes, hip flexors, and core muscles. These exercises can help to improve posture, increase strength, and alleviate pain.

Manual therapy is another technique used by physiotherapists use. Manual therapy includes techniques such as mobilization, manipulation, and massage. These techniques can help to improve mobility and reduce pain by releasing tight muscles and soft tissue. Manual therapy can also help to reduce inflammation and improve circulation, which can aid in the healing process.

Physiotherapy is a holistic approach to treating hip and lower back pain, as it addresses the underlying causes of pain, rather than just treating the symptoms. Physiotherapists will work with you to develop an individualized treatment plan that addresses your specific needs and goals. They will also provide guidance and education on how to maintain good posture habits and how to prevent future injuries.

In conclusion, poor sleep can be a major contributor to lower back and hip pain. Sleeping in a position that does not support the natural curvature of your spine can put extra pressure on certain areas, leading to pain and discomfort. To alleviate lower back and hip pain, it is important to sleep in a position that works for you and to invest in a good mattress and pillow. By taking these steps, you can promote good sleep positioning and alleviate lower back and hip pain.

If you would like to fix the root cause of your pain just click the “find a clinic” button on this page to find the highest-rated physiotherapy clinic near you.

Exercises for lower back pain courtesy of Total Rehabilitation and Chiropractic Centre.


This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

It is important to pay attention to any type of pain that you experience and to seek medical attention if you are experiencing severe or persistent pain. If your hip and back pain is accompanied by any of the following symptoms, it is important to seek medical attention immediately: prolonged fever, nausea, vomiting, intense pain, swelling, or redness around the affected area. 

Possible causes of back and hip pain at the same time include sciatica, herniated or bulging discs, muscle strains, arthritis, and sacroiliac joint dysfunction.

Hip pain can be mistaken for many other conditions, such as sciatica or disc injuries. Other conditions such as shingles, ovarian cysts, kidney stones, and appendicitis can also cause pain in the hip area. It is important to seek medical attention to determine the cause of your hip pain.

About Taylor Sipos

Taylor is a physiotherapist at The Orthopaedic Therapy Clinic located in Toronto, Ontario. He treats patients with various musculoskeletal conditions using patient education, exercise therapy, manual therapy and acupuncture. His treatment philosophy involves giving his patient’s the means to self-manage their injuries. He does this through reassurance, education and health promotion. Taylor uses the same principles as a patient educator at Pain Hero. He aims to provide you with high-quality, easy to understand information to teach you about your condition and how to improve it.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

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