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Do me a favor. Lay down on the floor next to your couch or your bed, and put your feet up on it. Notice anything?

With luck, you might find your lower back doesn’t hurt in this position. This makes it the best sleeping position for lower back pain and sciatica.

The caveat? Most people can’t sleep overnight like this. That being said, it’s a great way to nap, and napping can support your overall sleep recovery.

Former Navy SEAL commander Jocko Willink uses this technique in his 8-minute power naps. Some prefer 20 minutes, and others may nap for 45 or more. A word of warning though, letting yourself nap for longer than this can leave you feeling drowsy.

Regardless, if this position allows you to get quality shut-eye without pain, you can use it to support your body’s recovery process alongside working towards improving your overnight sleep.

I understand that some people aren’t back-sleepers. If you sleep on your side, you can put the pillow between your knees to put your spine in neutral position. In this position, the sciatic nerve may be less pressured.

I don’t recommend sleeping on your stomach if you have lower back pain. This position flattens the spine’s natural curve. So to counter it, the best option is to add a pillow under your abdomen.

A quick tip: Aim for 8 hours of sleep per night for optimal recovery. In times of pain, this may mean spending another hour or more in bed. This will be easier if you’ve properly exhausted yourself during the day