6 Sex Positions For Lower Back Pain

Any kind of pain (that isn’t part of your sex) can negatively affect your sex life, either because it hurts or you’re afraid that it’s going to hurt so you can’t relax. Nearly one-quarter of adults experience lower back pain, so you’re not alone, but that doesn’t make you feel better. However, we know that sexual arousal and orgasms are actually pretty potent pain relievers:

“There has been real evidence that the endorphin release from orgasm can help people to manage chronic pain in general. This is because endorphins block pain while enhancing the parts of our brain responsible for pleasure.” —  Logan Levkoff, Ph.D.

Oxytocin, a bonding hormone that increases when we hug and have orgasms, may also have pain-killing effects, according to a report by researchers from the University of Alabama at Birmingham.

Every body and everybody’s pain is different. If something doesn’t feel right, don’t do it! However, our staff of sex educators has curated this list of sex positions that are generally considered best for people who experience lower back pain.

1. Missionary

Missionary may be one of the best positions for many people with lower back pain. It doesn’t require stress or stretching, and spinal movement is generally low. You should feel free to use pillows or cushions for support as needed (in this or any position), because sex is better when you feel comfortable and secure in every way.

One of the reasons why we love missionary is that it works for every mood from mild to wild. It’s a very connected position with a lot of full-body contact and opportunity for face-to-face communication, which can be very romantic.

What We’re Doing

1. The receiving partner lies on their back with legs spread and knees bent. They can put a firm cushion under their lower back for support or to adjust the angle.
2. The penetrating partner lies on top of the receiving partner, facing each other.
3. The receiving partner arches their back (if they are comfortable doing so), and the penetrating partner uses their hand to guide their penis in.

2. Doggy-Style

It may seem counterintuitive because it looks like it would be physically demanding, but doggy-style actually works pretty well when it’s the receiving partner who is dealing with lower back pain.

The receiving partner can support themself on their hands and knees, which takes pressure off the lower back, and they do not have to support any of the penetrating partner’s weight. The penetrating partner can also grasp the receiving partner’s hips firmly for additional support.

What We’re Doing

1. The receiving partner positions themself on their hands and knees with legs spread. They can use a firm pillow under their hips for support.
2. The penetrating partner kneels behind the receiving partner, between their legs.
3. The receiving partner arches their back (if they are comfortable doing so), and the penetrating partner uses their hand to guide their penis in.

3. Cowgirl

The cowgirl position can work well regardless of which partner is the one with lower back pain. If it’s the penetrating partner, they can lie in a comfortable position with a pillow under their lower back for support. For the receiving partner, the penetrating partner can bend their legs and the receiving partner can lie back on them for support.

Another advantage of this position is that either partner can use a small sex toy to stimulate the receiving partner’s clitoris, and that can be more ergonomically friendly than trying to get hands in the right position.

What We’re Doing

1. The penetrating partner lies on their back on the bed. They can put a firm cushion under their lower back or their knees (or both) for support.
2. The receiving partner straddles, kneels, or squats over the penetrating partner.
3. The receiving partner lowers themselves and the penetrating partner uses their hand to guide their penis in.

4. Spooning

Many folks think that spooning is the only way for people with “bad backs” to have sex. This isn’t true, especially since many of us experience back pain differently, but it is true that it does work for a lot of couples.

And that’s a good thing because spooning is connected, cuddly sex. It’s accessible and enjoyable for a lot of different bodies with different capabilities. Either or both partners can put a small, firm pillow between their knees for support. The receiving partner can also hold a firm pillow to their chest, which also helps support the lower back.

What We’re Doing

1. The receiving partner lies on their side with their knees bent, curled in a half-moon position.
2. The penetrating partner lies on their side behind the receiving partner, facing the same direction.
3. The receiving partner lifts their top leg (can prop it up on a cushion if that feels better), and the penetrating partner uses their hand to guide their penis in.

5. Lap Dance

You might not think that dancing and lower back pain go well together, but you might be surprised when you give this a try!

If the penetrating partner needs support, they can sit in a chair with a high back and use a cushion for lumbar support. The receiving partner can lean back against the penetrating partner if they need the support (a high-backed chair will also help the penetrating partner support the receiving partner), and the penetrating partner can hold the receiving partner’s hips firmly for even more support and control.

Besides, it’s fun, especially if you add in your favorite music!

What We’re Doing

1. The penetrating partner sits in a chair or at the edge of the bed with their feet flat on the ground.
2. The receiving partner straddles the penetrating partner’s legs and backs up onto their lap (after dancing and grinding, of course!).
3. The penetrating partner uses their hand to guide their penis in.

6. Lying Doggy (Facedown)

We wrote about doggy-style above, and the lying doggy has all of the same advantages; plus, it keeps your spine in a neutral position to reduce the risk of flexion and discomfort.

The receiving partner can put a firm cushion under their hips for support (it will still help even if the penetrating partner is the one with lower back issues), which also helps achieve deep penetration.

What We’re Doing

1. The receiving partner lies face-down on the bed with legs slightly spread. They can turn their head to the side or use a small cushion to ensure that they can breathe easily.
2. The penetrating partner lies on top of the receiving partner between their legs, also face-down.
3. The receiving partner arches their back (if they are comfortable doing so), and the penetrating partner uses their hand to guide their penis in.

Maggie

Maggie Hart has written about sexual well-being and sexuality in society for quite a few years now. She is active in communities that celebrate sex for older adults.

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