Discs are loaded most by sitting, then standing, then lying down — so sleep should be the easy part. When it is not, the position is usually the reason.
On your back, knees supported
Lie on your back with a pillow under your knees. This flattens the lumbar curve slightly and takes tension off the posterior disc wall. For most bulges this is the most comfortable position.
On your side with a pillow between the knees
Side lying is fine provided the top leg is supported so the pelvis does not rotate. A pillow between the knees does that. Without it the pelvis twists all night and the low back pays for it.
Not on your stomach
Stomach sleeping forces the neck into rotation for hours and extends the lumbar spine. It is the position most likely to make you worse.
Getting in and out of bed
Roll onto your side, drop your legs over the edge, and push up with your arms — do not sit straight up from flat. That single change spares a great deal of morning pain.
These are general suggestions, not a prescription. If any movement sharply increases pain, causes numbness, or sends pain down a limb, stop and get assessed. Advice that suits a disc problem can be exactly wrong for spinal stenosis, which is why a diagnosis comes first.
If pain is not settling, or you are not sure which of these applies to you, get a diagnosis first. Call (314) 310-5577 or request an appointment.
Common questions
Firm or soft mattress?
Medium-firm suits most people. Very soft allows the hips to sag into flexion; very firm creates pressure points at the shoulder and hip in side lying.
Why is the pain worst in the morning?
Discs take on fluid overnight and are at their most pressurised on waking. Give yourself twenty minutes of gentle movement before demanding anything of your back.
Hurt in an accident? Start here.
You do not need a lawyer, a police report or a referral to be seen. Bring your symptoms and we will work out the rest.
Monday–Friday, 8:00 a.m. – 4:00 p.m. Same-day appointments are often available for new accident and injury patients.