Best Sleep Positions

Best and Worst Sleep Positions for Chronic Pain Relief

Sleep posture plays a powerful role in how the body heals and manages pain. The infographic above highlights the best and worst sleep positions for common chronic pain conditions, including neck pain, shoulder pain, low back pain, TMJ/jaw pain, headaches, and hip pain. When the spine and joints are properly supported during sleep, tissues can relax, inflammation may decrease, and morning stiffness is often reduced.

For neck pain, side or back sleeping with proper pillow support helps maintain the natural cervical curve, while stomach sleeping places excessive strain on the neck.

Shoulder pain is best managed by sleeping on the back or a modified side position with pillows supporting the shoulder and arm.

Those with low back pain often benefit from back sleeping with pillows under the knees to reduce lumbar arching.

Sleep position also affects TMJ, jaw tension, and headaches. Back sleeping with arms at the sides and a TMJ-friendly pillow minimizes strain on the jaw and neck, while sleeping with arms overhead or on the stomach can worsen symptoms.

For hip pain, side sleeping with a pillow between the knees helps keep the hips aligned and reduces joint stress.

Making small adjustments to sleep posture — such as adding pillows for support — can significantly improve pain levels, sleep quality, and overall recovery. When paired with therapies like massage, mobility work, and nervous system regulation, healthy sleep positioning becomes a powerful tool for long-term pain management.