How to Properly Sleep on Your Side

What is the Best Way to Sleep on Your Side?

The best way to properly sleep on your side is to keep your head, shoulders, hips, and knees in neutral alignment by using a supportive pillow for your neck and placing a secondary pillow between your knees to keep your hips stacked. According to Dr. Kunjal Soni, D.C., maintaining this stacked posture prevents the top hip from rolling forward, thereby reducing rotational strain on the lower back and supporting the spine’s natural curvature throughout the night.¹

You’ve probably heard our advice on the subject before: side sleeping is best for your spine. Side sleeping is widely considered one of the best positions for spinal health—but only if your body is properly aligned.

Small positioning mistakes can lead to neck stiffness, shoulder pain, or lower back discomfort (and nobody wants that).

“Proper sleep posture is just as vital to your holistic wellness as your daytime posture,” explains Dr. Kunjal Soni.

“When we sleep on our sides without adequate support between the knees or under the neck, the spine twists and joints compress for hours at a time. Empowering patients to correct these nighttime habits is often the missing piece in their journey to lasting pain relief and overall health.” – Dr. Kunjal Soni

Why Side Sleeping Is Good for Your Spine

Sleeping on your side can help maintain a more neutral spinal position compared to other sleep positions.²

• Stomach sleeping often forces your neck into rotation and strains your lower back.
• Back sleeping can make it harder to maintain the natural curve of your spine without proper support.

When done correctly, side sleeping supports your spine’s natural curves and reduces unnecessary strain on joints and muscles.

3 Keys to Proper Side Sleeping Alignment

1. Keep Your Hips Stacked

When lying on your side,it’s common for your top hip to roll forward. This can twist your spine and lead to lower back pain.

• What to do instead: Keep your hips stacked directly on top of each other. Place a pillow between your knees to reduce strain. If you’re dealing with ongoing discomfort, exploring options for lower back pain relief can help address the root cause.

2. Support Your Shoulders Properly

Yourbottom shoulder should sit directly beneath you—not pushed forward.

• Avoid: Reaching your arm too far in front of your body or collapsing into your shoulder.
• Instead: Keep your chest open and let your shoulder stay in a neutral position. If you frequently wake up with tension in your upper back or shoulders, it may be connected to posture or alignment issues, including neck pain and posture-related strain.

3. Keep Your Head and Neck Neutral

Your head position playsa major role in how your spine feels when you wake up.³

• Avoid: Tucking your chin toward your chest or sleeping in a curled “fetal” position.
• Instead: Keep your chin level and use a pillow that supports the natural curve of your neck. You can also learn more about how posture affects your spine and daily comfort to better understand why alignment matters—even while you sleep.

Common Side Sleeping Mistakes

Even small misalignments can add up over time. Watch out for:

• Twisted hips or spine
• Unsupported neck (pillow too high or too flat)
• Shoulder compression
• Sleeping too curled up

These habits can contribute to stiffness, headaches, and chronic discomfort.

Can Side Sleeping Help Back Pain?

Yes—when done correctly, side sleeping can help reduce strain on the lower back and support recovery. However, if pain persists, it’s often a sign of an underlying issue that needs to be addressed.

If you’re already dealing with discomfort, exploring non-invasive chronic back pain treatments can help you better understand your options and find lasting relief.

When to Seek Help for Sleep-Related Pain

You may benefit from professional care if you:

• Wake up with frequent back or neck pain
• Experience stiffness that doesn’t improve throughout the day
• Notice pain that interferes with sleep quality
• Have recurring posture-related discomfort

In many cases, issues like forward head posture and spinal misalignment can contribute to how your body feels both day and night. The bottom line? Sleeping on your side can support spinal health—but only if your body is properly aligned.

Frequently Asked Questions (FAQs)

What kind of pillow is best for side sleepers?

The ideal pillow for a side sleeper should be thick and firm enough to fill the gap between the ear and the mattress, keeping the neck completely parallel to the bed. Memory foam or contoured cervical pillows often provide the most consistent support.

Is it better to sleep on the right or left side?

Both sides offer spinal benefits when aligned correctly, but sleeping on the left side is frequently recommended to aid digestion and reduce acid reflux. The most important factor for your musculoskeletal health, however, is maintaining neutral alignment regardless of which side you prefer.

Can side sleeping cause shoulder pain?

It can if your mattress is too firm or if your arm is tucked awkwardly under your body. Ensuring your mattress provides adequate pressure relief and keeping your arms in a relaxed, open position can help mitigate shoulder compression.

References

1. Cary, Doug, et al. Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open vol. 9,6 (2019): e027633.
2. Desouzart, Gustavo, et al. Effects of sleeping position on back pain in physically active seniors: A controlled pilot study. Work vol. 53,2 (2015): 235-240.
3. Gordon, Susan J., et al. Pillow use: the behavior of cervical stiffness, headache and scapular/arm pain. Journal of Pain Research vol. 4 (2011): 137-145.