Best Sleep Positions for Lower Back and Shoulder Pain

2 weeks, 2 days ago Injury Prevention & Management
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RestlessSleeper Guest
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Mar 30, 2026 22:14

I always wake up with a stiff back or a sore shoulder and I am convinced it is because of how I sleep. I am looking for the best sleep positions for lower back and shoulder pain. I am a side sleeper but I often end up on my stomach which I know is bad for my neck and back.

I have heard that sleeping on your back with a pillow under your knees is the best for spinal alignment. I am also trying to figure out how to position my arms so I am not putting too much pressure on my rotator cuff while I am on my side. I am in the US and I am looking for any tips on pillows or mattress toppers that might help.

Have any of you changed your sleep habits to fix your gym pains? I am curious if you found that a specific type of pillow made a difference. I want to wake up feeling recovered instead of feeling like I have been in a car wreck every morning. I would appreciate any advice on how to get better rest!

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