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Pillow Support for Low Back Pain is designed to help you find a more comfortable sleeping position that supports the low back, hips, pelvis, and spine.
Your sleeping position can either help your back rest or keep your muscles working all night.
The goal is not to force a perfect sleep position.
The goal is to support your body so the low back can soften, decompress, and recover while you sleep.
Low back pain can be influenced by sleep position, pillow placement, mattress support, hip position, muscle tension, and how long the spine stays in one position overnight.
Using pillows strategically may help reduce strain on the low back by supporting the hips, knees, pelvis, and natural curve of the spine.
Mayo Clinic recommends placing a pillow under the knees when sleeping on the back because it may help relax the back muscles and maintain the lower back’s natural curve. Cleveland Clinic also notes that a small pillow under the knees may help take pressure off the back.
If you sleep on your back, place a pillow under your knees.
This can help slightly bend the hips and knees, which may reduce tension through the low back, hips, hamstrings, and pelvis.
Helpful tips:
Use one pillow or a bolster under both knees.
Let the knees bend comfortably.
Keep the feet relaxed.
Keep the neck supported.
Avoid forcing the low back flat.
If needed, try a small rolled towel under the waist for gentle support.