woman sleeping on a bed with a body-length pillow

Sleeping Like a Baby: Discover the Best Positions for Easing Sore Bodies

A good night’s sleep is essential for overall well-being, but when you’re dealing with a sore body, finding the right sleeping position becomes crucial. Whether it’s from a strenuous workout, a long day at the office, or simply the wear and tear of daily life, aches and pains can disrupt your sleep and leave you feeling groggy in the morning. In this blog post, we’ll explore the best sleeping positions to alleviate soreness and help you wake up feeling refreshed.

1. The Back Sleeper’s Paradise

Back sleeping is often recommended by healthcare professionals as it helps maintain a neutral spine position, reducing strain on your neck and back. To enhance this position’s effectiveness in relieving soreness, consider placing a pillow under your knees to support the natural curve of your lower back. This slight elevation can alleviate pressure on your lumbar spine and promote better alignment.

If you’re dealing with shoulder pain, try sleeping with your arms by your sides rather than overhead. Placing a small pillow under each arm can prevent discomfort and allow your shoulders to relax. Back sleeping is particularly beneficial for those with back pain, as it evenly distributes your weight and minimizes pressure points.

2. Side Sleeping for Hip and Shoulder Relief

For many people, side sleeping is the preferred position, but it’s crucial to maintain proper alignment to avoid exacerbating soreness. If you’re dealing with hip pain, try sleeping with a pillow between your knees. This helps align your hips and reduces strain on the joints. Additionally, placing a pillow under your head to keep your spine straight can prevent neck pain.

If shoulder pain is your main concern, consider sleeping on your non-dominant side with a pillow tucked between your arm and chest. This keeps your shoulder in a natural position and prevents compression. Experiment with different pillow sizes to find the right support for your body, ensuring that your head and neck remain in a neutral position.

3. The Fetal Position: A Comfortable Option with Caveats

The fetal position is a popular choice for many sleepers, providing a sense of comfort and security. To adopt this position while minimizing strain, curl up on your side with your knees drawn toward your chest. Place a pillow between your knees to maintain proper spinal alignment and reduce pressure on your hips.

However, it’s essential to be mindful of the potential drawbacks of the fetal position. If you curl too tightly, you may restrict your diaphragm, making breathing more challenging. Additionally, tucking your head too far down can strain your neck. To mitigate these issues, try to keep your body slightly elongated and avoid tucking your chin too close to your chest.

4. The Pillow Fortress: Elevate and Support

Pillows aren’t just for your head—they can be strategic tools in alleviating soreness. Creating a pillow fortress can provide additional support and help maintain proper alignment throughout the night. Elevate your legs slightly by placing a pillow under your knees, or support your lumbar curve with a small pillow at the base of your spine.

If you suffer from acid reflux or heartburn, consider elevating your upper body with a wedge-shaped pillow. This can prevent stomach acid from flowing back into your esophagus, providing relief and promoting a more restful sleep.

5. The Reclined Position: Ideal for Breathing and Acid Reflux

For those who find traditional flat sleeping uncomfortable, a slightly inclined position might be the solution. Elevate your upper body with an adjustable bed, or use a wedge pillow to achieve a gentle incline. This can be particularly beneficial for people dealing with snoring, sleep apnea, or acid reflux.

Keep in mind that while the reclined position can offer relief for certain conditions, it may not be suitable for everyone. Consult with a healthcare professional to determine whether this sleeping position is appropriate for your specific needs.


When it comes to easing a sore body, the right sleeping position can make a world of difference. Experiment with different positions and pillow arrangements to find what works best for you. Remember, maintaining proper spinal alignment is key to reducing pain and promoting restful sleep.

In addition to adopting suitable sleeping positions, consider investing in a supportive mattress and pillows to further enhance your sleep quality. If soreness persists, consult with a healthcare professional to address any underlying issues and receive personalized advice on optimizing your sleep environment. With the right combination of sleep positions and support, you’ll be on your way to waking up feeling rejuvenated and ready to tackle the day.