The back needs to recover at night from the strain of the day. This is best achieved when the spine is in a neutral position. If it is slightly curved sideways or forward/backward, that is not a problem. This does not cause any damage.
However, a twisted spine while lying down is very stressful and can cause a stiff, painful back upon getting up. This is related to the intervertebral discs: the area where many back problems originate. For more information, read the article 'Sleeping and Back Pain'.
The best sleeping position to prevent back pain
To prevent back pain, it is best to sleep with a body pillow between your knees. This keeps the back relaxed and not twisted. This not only prevents back pain but also reduces stiffness. Additionally, you turn less often, which helps you sleep better and wake up more rested.
It is fine to occasionally alternate this sleeping position with lying on your back. Not for too long, because if the head turns to the side, it can be stressful for the neck and upper back.
Sleeping on the stomach is usually not a problem for the back, but it is very stressful for the neck and should therefore be discouraged.
How much influence does the sleeping position have on back problems?
Research from UMCG (University of Groningen) and the magazine gezondNU has shown that sleeping on the side with a body pillow (Mikoala Body Pillow) has many advantages compared to sleeping on the side without a body pillow:
1. People slept better and woke up less often
2. The number of days with back pain decreased by 39%
3. The number of days with neck pain decreased by 71%
4. Stiffness in the neck and back decreased
The best body pillow for back problems
On our page about body pillows, we explain what to look for when purchasing a good body pillow. In our webshop, you will find the Mikoala Body Pillow. This pillow really helps you maintain the correct sleeping position. As a result, the body rests better and you can prevent back problems.
The pillow is available in two lengths and can be adjusted in thickness. It is delivered standard with a luxurious velour cover, and a luxurious satin cotton pillowcase is also available.
©2026, Jan Willem Elkhuizen