Sex Positions for Neck and Back Pain

As the age of our body increases, so does the number of aches and pains we suffer from. Ironically, sometimes our libido increases as we get older, creating the challenge of having an exciting sex life if you have an ailment like a bad back or hip. How does one enjoy sex if their body is in pain? Research suggests that no less than 37% of adults with low back pain experience some level of difficulty during sex. Moreover, 7% report that low back pain has significantly limited their sex lives. Furthermore, neck pain is another culprit behind painful sex. Any activity that causes you to hold your head too far back, bent to the side, or bent too far forward puts stress on the muscles and joints, thus creating neck pain. The same is true for your back muscles. Specific movements and positions can put stress on your lower back and can consequently cause sex to be less enjoyable. If you experience chronic aches and pains anywhere in your body it can be difficult to have satisfying sex. One of the most important things to remember is to take things slow and steady to ensure that everyone involved feels comfortable and is not in pain. Move-in and out of the position slowly and steadily—take your time. Mindfulness can be especially helpful for those of us who experience neck or back pain when it comes to sex. Be mindful of your body and pay attention to what feels good and what causes pain. Communicate with your partner and ensure things are going at a comfortable pace so you can effectively connect with them. If you’re someone who suffers from neck pain or back pain, it’s best to make sure you’re not going to try any position that is going to make the pain any worse. In fact, you can even try sex positions that might help with the pain. 

Sex Positions to Try for Neck and Back Pain

Missionary 

The missionary position consists of one person laying flat on their back with the other person laying on top of them. The bottom in this situation would be the individual who is experiencing neck or back pain. If you wanted to Top in the missionary position it may be difficult to the way the position causes your back to arch and you may have to take things slow and see what your body can handle.

• Problem Areas – Pain when arching your back or moving your neck upwards.
• Why this Works – If you feel pain while arching, you may be “extension-intolerant.” A study out of Waterloo University found that missionary with a pillow underneath your lower back for support was the best way to have sex. Plus, you get to be extra comfy the whole time

Doggy

The doggy position consists of one person on their stomach on all fours facing away from their partner. Their partner then positions themselves on their knees upright behind them. This position can actually work for an individual with pain in both ways depending on the source of pain. If you’re experiencing neck discomfort you may actually find it easier to be the Top in this situation, as your head can remain straight up the entire time. Moreover, being a bottom in this position may alleviate back pain as you’re able to stretch out your back muscles.

• Problem Areas – General back pain.
• Why this Works – Have you ever seen how a cat-cow stretch in yoga, or just first thing in the morning, can sort out your back? Doggy style lets you cat and cow. Plus, the same study found it’s good for people who have pain when sitting for a long period of time—aka everyone at their desks ever. The study found that on your hands rather than the collapsed forearm version was better, so bear that in mind.

Spooning

This position consists of both you and your partner laying on your side. It’s another position that can be great for the giver and the receiver in terms of painless sex. This is because you’re ultimately having sex in the best cuddling position ever! 

• Problem Areas – You feel pain when you bend over/ move your neck.
• Why this Works – This position is great because it doesn’t involve a lot of movement for either person. It’s also comfy! All you really need to do is lay down in bed and move your bodies slowly into each other, making it the perfect pain-free sex position. 

Facedown Position

This position consists of the bottom laying completely flat on their stomach with the Top having their body flat on top of the bottoms. This may sound a bit uncomfortable but with a little bit of trial and error, this position can actually be quite orgasmic. Typically, the partner who is in pain will be the bottom in this position as the individual on top has to contract their lower back muscles in order to penetrate. 

• Problem Areas – Lower back pain. 
• Why this Works – This is another position that is extra comfy and doesn’t involve a lot of movement for the bottom. Ultimately, there will be no pressure placed on the lower back ( or neck for that matter) leading to a more comfortable sexual experience. You can even try placing a pillow under your hips to further alleviate any lower back discomfort.