Best Sleeping Position for IT Band Pain

My Experience: Runner + IT Band Pain + Bad Sleeping Position = Miserable

I wasn’t even planning on writing this, but I couldn’t find a good answer anywhere, so here we are… 

For the longest time, I was waking up in pain every morning. I’m a runner (or, well, someone who tries to be), and I’ve dealt with IT band pain on and off for years. But what I didn’t realize for way too long was that the way I was sleeping was actually making things worse...(flash forward to me searching the same "Best Sleeping Position for IT Band Pain" you just did)

I’d wake up with this dull ache on the outside of my thigh—sometimes it’d feel like a deep cramp, other times more like my leg was just irritated and tense. And honestly, I thought it was just part of being active. But then I started noticing a pattern: the pain was always worse after the night I spent struggling to find a good sleeping position.

So yeah, after way too many mornings feeling like I got hit by a truck, I finally started experimenting. Different sleeping positions, pillows, mattress toppers, stretches—you name it. And eventually I found something that actually worked. So I figured I'd share it in case you're going through the same thing.

What Worked for Me (And Still Does Years Later)

Here’s the one-sentence summary: sleep on your back, with a memory foam pillow under your head and another one under your knees. For me, that combo changed everything.

Memory foam is key because it keeps things aligned and supported without feeling like you’re sleeping on a rock. And putting the second pillow under your knees? Total game-changer. It takes pressure off your lower back and hips, which—surprise—is exactly where the IT band connects.

Here's some more info on the one I use:

If You're a Side Sleeper

I get it—not everyone can fall asleep on their back. Sometimes I still curl up on my side. I’ve found a pretty good setup for that too:

• Sleep on the side opposite the pain. So if your right IT band is flaring, sleep on your left.

• Stick a memory foam pillow between your knees. This keeps your hips aligned and stops your top leg from pulling everything out of whack.

• Use a good memory foam pillow under your head too—your neck matters more than you think.

Honestly, when I forget the between-the-knees pillow, I feel it the next day. Every time.

Stomach Sleepers... Doesn't seem to work well

If you’re sleeping on your stomach, that might be part of the problem. I found that position twists your hips and spine and can really tick off your IT band.

If you absolutely can't stop (hey, old habits die hard), you could try putting a pillow under one knee or hip to reduce the strain. Still not ideal—but better than nothing.

Why Memory Foam? Here's What I Found

So yeah, regular pillows? Not enough. Definitely not for me. Here’s why I now swear by memory foam:

• It actually molds to your body shape—no weird gaps or pressure points

• Keeps your spine aligned, especially when placed under your knees or between your legs

• Doesn’t flatten out like cheap poly-fill pillows do after a few weeks

• You can use it in different ways—head support, knee support, side support, whatever

And just to be clear, I'm not talking about that super soft memory foam that swallows you whole. The firmer, supportive kind is what seems to do the trick.

Other Stuff That Helped

1. A Mattress Topper (Not a Full Mattress)

My mattress was a little too firm, and I wasn’t ready to drop a thousand bucks on a new one. So I got a decent memory foam topper (like 3 inches thick), and it helped a lot. More cushioning for the hips = less pressure on the IT band.

2. Stretch Before Bed

Nothing crazy. Just 5-10 minutes of gentle stretches. My favorite is the standing IT band stretch where you cross one leg behind the other and lean sideways. It’s simple but feels amazing.

3. Ice or Heat Depending on the Day

Some nights I’ll ice my outer thigh before bed if it feels inflamed. Other nights I use a heating pad if it’s more of a tight, locked-up feeling. I just go with whatever my body seems to want.

4. Stick to the Routine

This one took me a while. Even one bad night—falling asleep on the couch, no knee pillow, etc.—and boom, pain’s back. When I stay consistent with the setup (back sleeping, memory foam under knees and head), it makes a huge difference.

Final Thoughts (Not Medical Advice, Just Real Life Advice)

I’m not a doctor or PT. Just a runner (and regular person) who was tired of being in pain. After a lot of trial and error, I landed on something that works: sleep on your back, memory foam under your head and knees. Or on your side with and move that knee pillow between your legs. That’s it. Nothing fancy.

You don’t have to overhaul your life—just start with a better pillow setup. Try it for a week. You’ll probably feel the difference. I did.

If this helps even one person wake up without that awful ache, I’ll be happy.

Sleep well 💤