Sleep is so crucial to health that if you get less than six hours a day, you’re at an increased risk for serious health problems, including diabetes and heart disease. For instance, regularly sleeping less than five hours a night more than doubles the risk of diabetes, and boosts heart attack risk by 45%.
Musculoskeletal pain is a common cause of disrupted sleep, and your sleep position contributes to backache, shoulder pain, or neck pain. Our Cascade Orthopedics & Sports Medicine Center team sees every day how the correct sleep position can ease pain, protect healing tissues, and support long-term joint health.
Adjustments at night can make a real difference in how you feel during the day. Read more to learn about the best positions for easing discomfort on these common pressure points.
If back pain keeps you tossing and turning at night, try sleeping on your back with a pillow under your knees for more support. This position keeps your spine in a neutral, natural curve, relaxing your lower back muscles.
Research published in the June 2025 Musculoskeletal Care journal supports this sleeping position as the most favorable for an aching back, with a systematic review finding that sleeping on your back supports proper spinal alignment and reduces low back pain.
If you’re a dedicated side sleeper, place a pillow between your knees. This position keeps your hips level and reduces stress on the lower spine. Avoid sleeping on your stomach because it forces your back into an extended position that strains muscles and joints.
Patients dealing with chronic back issues, arthritis, or injuries often notice immediate relief once they switch to one of these supported positions. Better alignment at night helps reduce inflammation and prevent morning flare-ups.
The wrong sleeping position can be a pain in the neck. Underlying conditions that contribute to neck pain include strained muscles, arthritis, or nerve irritation. To reduce neck pain, a neutral head position is key. Choose a pillow that fills the space between your neck and the mattress without pushing your head forward or letting it sink too far back.
When you sleep on your back, keep your chin level, not tilted upward. When you sleep on your side, your nose should line up with the center of your body. If you wake up with headaches, tingling, or stiffness, your pillow may be part of the problem. Supporting your neck can ease pressure on irritated nerves and improve your rest.
Shoulder pain is one of the most common issues we treat at Cascade Orthopedics & Sports Medicine Center. Rotator cuff injuries, tendonitis, arthritis, or instability often get worse when you sleep directly on the affected side.
Instead, sleep on your back with your arms resting comfortably at your sides. If back sleeping is difficult, lie on the opposite side and hug a pillow to keep your sore shoulder slightly forward and supported, which relieves pressure on the irritated tissues and allows blood to flow freely through the joint.
If your pain is sharp, limits your movement, or prevents you from raising your arm, our team can evaluate the root cause and create a personalized treatment plan that fits your goals.
The correct sleep position protects joints, eases muscle tension, and helps you move through your day more comfortably. If pain continues to disrupt your sleep or daily routine, the Cascade Orthopedics & Sports Medicine Center team is ready to help. We offer advanced diagnostic tools, evidence-based treatments, and a compassionate approach to care.
Reach out and contact our office or book an appointment online with us today. A better night's rest starts with the correct support.
