If you’ve strained your muscles by heavy lifting, gardening, or spring cleaning, you will feel better after some rest. However, there are times when the back pain does not go away even after resting. Some may have chronic low back pain caused by a previous injury, arthritis, or any structural problems in the spine. Correcting the posture, using physical therapy, and sleeping in the correct position on the right mattress can bring some relief.

Doctors recommend the following sleeping positions for relief from low back pain.

1. Side sleeping
Sleep on your sides, allowing your shoulder to touch the mattress along with the left or right side of your body. Avoid sleeping on the same side through the night. Shift whenever you can.

Side sleepers should choose a mattress that can contour to your body’s shape and bring relief to the pressure points.

Top mattresses for side sleepers with low back pain are Dream cloud mattress, Helix mattress, Satvaa classic, among others.

2. Fetal position
Fetal position is ideal for those who have had disc injuries that have resulted in lower back pain. Lay on your back, roll over to the left or right side and tuck your knees to your chest. Curling helps open up the discs, helping them to relax and reduce pain.

Look for a mattress that will support the gap between the body and mattress and one that can support your weight evenly. The layers should be thick and allow pressure relief.

Top mattresses for fetal position sleepers are Helix Midnight, Leesa Hybrid, and Winkbed.

3. Sleeping on the stomach
Sleeping on the stomach is best suited for people who have low back pain caused by a degenerative disc problem. This position gives you the best remedy for back pain by relieving the stress in between discs.

Choose a bed that can support the stress on the back and spine when you sleep on your stomach. Your mattress should not sink in the middle.

Top mattresses for stomach sleepers with low back pain are Helix Dawn, Nectar mattress, and Tuf.t & Needle Mint.

4. Back sleeper
If sleeping on your back helps your back pain, remember to keep your spine neutral and place two pillows under your knees. It can help to maintain the curve of your back and help reduce pain.

Since they are most likely to sleep on the back throughout the night, spine alignment is the key factor while choosing a mattress. The mattress should also support the hips, should not sag, and have the right firmness. If you are of average weight, choose from a medium to a medium-firm mattress. Choose a soft mattress if you are a lightweight person, and a firm will be right if you are on the heavier side.

Top mattresses for back sleepers who have back pain include Saatva Classic, Zoma Mattress, and Winkbed.