The Best Sleeping Positions If You Have Scoliosis

Scoliosis does not, as a general rule of thumb, make life easier. Sleeping is certainly no exception.

But there are ways to do it and save your back:

S is for scoliosis sleep

With scoliosis, sleeping on your back gives the most even pressure distribution along your spine; you can make it more comfortable by placing a cushion under your knees if you like. Further, a butterfly-shaped pillow (designed for side-sleeping) can be wrapped around your neck to stop your head dropping sideways, creating a more supported feeling,

If you prefer to side-sleep (which is generally considered best for brain health, and sleeping on one’s right side is specifically best for heart health), then use a head cushion that keeps your head aligned with your spine, since scoliosis makes pressure distribution asymmetrical when you lie on your side.

Assuming you have only one scoliosis curve, then you’ll have a concave (to which the spine turns) and a convex side (away from which the spine turns):

• Lying on your convex side lets gravity drag your curve into the mattress and increase pressure
• Lying on your concave side draws your spine into a more supported position

If sleeping on your concave side is uncomfortable too, you can put a rolled towel or similarly-shaped cushion under your waist to lift it and improve alignment.

But what if you have an S-curve? First, identify the driving curve (thoracic or lumbar) using an X-ray or other means of diagnosis, or just the direction of your hip shift (hips shift away from the dominant curve), and aim to sleep on the concave side of your dominant curve:

• Thoracic-dominant example: with a major right thoracic curve, you would sleep on your left (concave) side and support your lumbar curve with a rolled blanket; avoid supporting your thoracic curve because it puts pressure on your ribs
• Lumbar-dominant example: if your lumbar curve is bigger, sleep on the concave side of your lumbar curve (as in the video example: sleep on your right side)
• Double-major curves: when thoracic and lumbar Cobb angles are similar, go by the lumbar curve because your thoracic region is protected by your ribcage while your lumbar region sinks more deeply into the mattress

If in doubt, of course go with what feels comfortable for you, and ideally coordinate with your doctor and/or physiotherapist.

For more on all of this plus some very helpful visual demonstrations, enjoy:

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Want to learn more?

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Sleeping Positions & Your Heart & Brain

Take care!