Back sleeping is usually best, though side sleeping can be a good alternative with the right pillow support.

Scoliosis can make it tricky to find a comfortable sleeping position. In general, sleeping on your back is considered best, since it helps keep your spine aligned and reduces uneven pressure.

Side sleeping can work well too, especially if you add pillow support. Stomach sleeping, though, is usually discouraged because it can strain your neck and lower back.

Of course, the best sleep position for you will depend on your anatomy and personal preferences. Experimenting with different positions and small adjustments — like pillow placement — can be helpful.

Most doctors and physical therapists consider back sleeping the healthiest position for scoliosis, according to the CLEAR Scoliosis Institute.

Lying on your back helps evenly distribute weight, keeping your spine in a more neutral position and preventing one side of your body from carrying extra strain.

To maximize comfort:

  • Use a medium-firm mattress that offers both support and cushioning.
  • Place a small pillow under your knees to relieve pressure on your lower back.
  • Choose a medium height or cervical pillow under your head to avoid pushing your neck forward.

If you’re adjusting to back sleeping for the first time, try adding a rolled towel or small pillow under your lower back to support your spine’s natural curve.

Side sleeping is also common among people with scoliosis. While it can cause uneven pressure on the spine, modifying the position makes it more supportive.

To make side sleeping more comfortable:

  • Place a pillow between your knees to keep your hips level.
  • Hug a body pillow to reduce twisting in your upper spine and shoulders.
  • Choose a supportive mattress — too soft, and your body may sink unevenly; too firm, and your shoulders or hips may ache.

Some people prefer side sleeping because it feels more natural, reduces snoring, or helps with digestion. If you find it easier to relax on your side, using pillows strategically can help protect your spine.

Sleeping on your stomach is usually discouraged if you have scoliosis, according to ScoliSMART.

This position tends to:

  • Twist your neck to one side for hours at a time.
  • Flatten the spine’s natural curves.
  • Increase strain on your lower back.

If you find it difficult to sleep in other positions, you might decide to stick with stomach sleeping.

In that case, try these adjustments:

  • Place a thin pillow under your pelvis to ease lower back strain.
  • Use a very flat pillow (or no pillow at all) under your head to reduce neck twisting.
  • Limit the amount of time you spend in this position, alternating with side or back sleeping.

Many people with scoliosis have difficulty sleeping. This can affect energy levels and, in some cases, worsen the symptoms associated with scoliosis.

While a comfortable sleeping position can help, you might also want to consider other adjustments to your sleep routine:

  • Mattress choice: Medium-firm mattresses usually provide the best mix of support and pressure relief for lower back pain.
  • Mattress toppers: If you can’t replace your mattress and need extra support, a firm mattress topper might help.
  • Pillow type: The right pillow can help you sleep more comfortably.
  • Other sleeping products: Body pillows, wedge pillows, or lumbar rolls can help align your spine.
  • Stretching before bed: Gentle scoliosis-friendly stretches can reduce muscle tension and stiffness.

It’s also a good idea to practice healthy sleep hygiene habits to enhance your overall sleep quality.

If your scoliosis is severe, you may want to ask your doctor whether custom braces or sleep supports could make your nights more restful.

Scoliosis can make restful sleep harder, but finding the right position can help reduce discomfort.

Back sleeping is often best, though side sleeping can be a solid alternative with appropriate support. Stomach sleeping isn’t recommended, but small modifications can make it more comfortable if it’s your only option.

Everyone’s scoliosis is different, so it may take some trial and error to figure out what feels best. If pain or lack of sleep continues despite trying different setups, talk with a healthcare professional for personalized advice.