Can’t Sleep Through the Pain? Sleep Positions That Actually Help

You lie down at night hoping to rest, but instead, you're tossing and turning—unable to find a position that doesn’t make your back, neck, or shoulder throb. At Garden State Pain & Orthopedics, we frequently hear patients say the same thing: “I can’t sleep through the pain.”

Chronic pain and poor sleep often go hand in hand. When your body can’t relax due to discomfort, your quality of rest suffers, which in turn increases your sensitivity to pain. The good news? Small changes to your sleep position and support setup can make a big difference.

How Pain Affects Sleep

When you're dealing with orthopedic pain—whether it's from arthritis, a herniated disc, sciatica, or even an old injury—lying still for hours can actually aggravate the condition. Joints stiffen, muscles tense up, and nerves become compressed. That’s why finding the right position matters more than most people realize.

Poor sleep posture can lead to:

• Increased inflammation and stiffness

• Worsening back and neck pain

• Nerve impingement (like numbness or tingling)

• Shoulder or hip pressure

• Frequent waking throughout the night

Let’s explore how to position yourself for better rest—based on your specific pain issues.

Best Sleep Positions for Common Pain Conditions

1. Lower Back Pain: Try Sleeping on Your Side with a Pillow Between Your Knees

Side-sleeping helps take pressure off the lumbar spine. Placing a firm pillow between your knees keeps your hips aligned, reducing strain on your lower back. If you prefer to sleep on your back, place a pillow under your knees to maintain the spine’s natural curve.

2. Neck Pain: Support Starts with the Right Pillow

A cervical pillow (one that supports the natural curve of your neck) is ideal. Avoid sleeping on your stomach—it forces your head to one side, straining the neck muscles. Back or side sleeping is better, with your head level with your spine.

3. Sciatica: Side Sleep with a Pillow for Hip Support

If you suffer from sciatic nerve pain, try lying on the unaffected side. A pillow between your knees—and even a small pillow under your waist—can help keep your spine in neutral alignment and reduce nerve compression.

4. Shoulder Pain: Avoid Sleeping on the Affected Side

Sleeping on the painful shoulder can worsen inflammation and impingement. Instead, sleep on your back or the opposite side, and hug a pillow to support the painful arm. A body pillow can also offer comfort and stability.

5. Hip or Joint Pain: Use Extra Padding

A mattress topper or memory foam layer can reduce pressure on your hips and joints. Side sleepers should keep knees slightly bent with a pillow between them to reduce joint strain.

Other Tips to Improve Sleep When You’re in Pain

• Invest in a supportive mattress. Medium-firm mattresses typically provide the best support for pain sufferers.

• Stick to a consistent sleep schedule. Routine helps regulate your body’s natural sleep-wake cycle.

• Use heat or ice before bed. A heating pad or cold compress can relax tight muscles or reduce inflammation.

• Do gentle stretches. A short nighttime stretching routine can help loosen up tight areas and ease you into sleep.

When to See a Specialist

If pain continues to disrupt your sleep more than a few nights a week, it’s time to speak to a medical provider. Poor sleep can amplify pain perception and slow down healing. At Garden State Pain & Orthopedics, our team specializes in diagnosing the root causes of pain and developing targeted treatment plans to help you sleep—and live—more comfortably.

Visit One of Our Five Convenient New Jersey Locations:

• Clifton, NJ

• Hazlet, NJ

• West Orange, NJ

• Edison, NJ

• Jersey City, NJ

Don’t let pain steal your rest. Schedule an appointment today and let us help you get back to sleeping through the night—pain-free.