When you have joint pain, getting a good night’s sleep can feel like a real challenge. The pain can make it hard to find a comfortable spot, and sometimes no matter how you move, nothing seems to help. But the way you sleep actually makes a big difference. The right sleeping position can take pressure off your joints, help your body relax, and even reduce how much pain you feel the next day. This article will explain the best ways to sleep if you have joint pain, and why these positions work, using advice from doctors and sleep experts.
If you have joint pain, especially in your hips, knees, or lower back, sleeping on your back is often the best choice. When you lie flat on your back, your spine stays in a neutral position, which means it’s not twisted or bent in a way that could make your pain worse. This is especially helpful if you have arthritis or other joint problems, because it keeps your joints aligned and reduces stress on them [5]. To make this position even better, try putting a pillow under your knees. This helps support your lower back and keeps your spine in a comfortable curve, which can relieve pressure on your joints [3]. Some people also find it helpful to put a small pillow under their arms, especially if they have shoulder pain, because it keeps the arm from hanging down and pulling on the joint [9].
Sleeping on your side is another good option for people with joint pain. Many people find this position more comfortable, especially if they have hip or knee pain. When you sleep on your side, it’s important to keep your hips stacked, which means your top hip should be directly above your bottom hip. This helps keep your spine straight and your joints in line. To make this position even better, place a firm pillow between your knees. This helps keep your hips and spine aligned, and it can reduce pressure on your lower back and hips [1]. Some people also like to curl up a little, like in the fetal position, which can help if you have a herniated disc or other spine issues. Curling up opens up the space between your vertebrae, which can relieve pressure on your discs and reduce pain [1].
If you sleep on your side, it’s also a good idea to use a pillow that supports your head and neck. Your head should be in line with your spine, not tilted up or down, because this can cause neck pain and make joint pain worse. If you have shoulder pain, try to avoid sleeping on the side that hurts, because this can put extra pressure on the joint and make the pain worse [7].
Sleeping on your stomach is usually not recommended for people with joint pain. When you lie on your stomach, your spine is twisted, and your neck is turned to one side, which can put extra pressure on your joints and make pain worse. This position can also make it harder for your body to relax, which can make it harder to fall asleep and stay asleep [7]. If you are used to sleeping on your stomach and find it hard to change, try putting a thin pillow under your hips to help keep your spine in a better position. But most experts agree that it’s better to try to switch to sleeping on your back or side if you have joint pain [7].
If you have knee pain, especially after surgery or if you have arthritis, sleeping on your back or side is usually the best choice. Many surgeons recommend avoiding sleeping on your stomach after knee replacement surgery, because this can put extra strain on your knee and slow down healing [11]. If you sleep on your back, try putting a pillow under your knee to help support it and keep it in a comfortable position. If you sleep on your side, make sure to keep your knees aligned and use a pillow between them to reduce pressure on your joints [11].
If you have shoulder pain, sleeping on your back or side can help, but it’s important to avoid putting too much pressure on the painful shoulder. If you sleep on your side, try to sleep on the side that doesn’t hurt, and use a pillow to support your arm and keep it from hanging down. If you sleep on your back, try putting a small pillow under your arm to help keep it in a comfortable position [9].
The type of mattress you use can also make a big difference. A medium-firm mattress is usually the best choice for people with joint pain, because it provides enough support to keep your spine and joints in line, but it’s also soft enough to be comfortable [5]. Some people find that a mattress that feels “hugged gently” is the most comfortable, because it supports your body without putting too much pressure on your joints [5]. If you have trouble staying cool at night, look for a mattress that doesn’t trap heat, because being too warm can make joint pain worse [5].
It’s also important to give yourself time to adjust to a new sleeping position. If you’ve been sleeping in one way for a long time, it can take a few weeks to get used to a new position. Try making small changes at first, like adding a pillow or adjusting your mattress, and give yourself time to get comfortable. Most people find that their pain gets better after a few weeks of sleeping in a better position [1].
If you have any warning signs like numbness in both legs, problems with your bladder or bowels, or fever with back pain, it’s important to see a doctor right away, because these could be signs of a more serious problem [1].
In short, the best sleeping position for joint pain is usually on your back or side, with pillows to support your spine and joints. Avoid sleeping on your stomach, and use a medium-firm mattress for the best support. Give yourself time to adjust to a new position, and talk to your doctor if you have any concerns.
[1] Amerisleep. Best Sleeping Positions for Lower Back Pain.
[3] PhysioWorks. Best Sleeping Positions for Back and Neck Health.
[5] National Council on Aging. Best Mattresses for Arthritis 2025.
[7] Spine-health. The Best Sleeping Position for Your Back Pain.
[9] Blua. Osteoarthritis: How to sleep better with joint pain.
[11] Joint Replacement Center Scottsdale. 7 Tips for Sleeping Better After a Knee Replacement.
