Sleeping on your side (with arms on the sides or with legs bent)
Sleep on your side with your legs drawn up slightly toward your chest and a pillow between your legs. Use a full-length body pillow if you prefer.
This position can help keep your skips level and reduce any pain you might have there.
Also , this position may be particularly helpful if you have osteoarthritis in the spine, spinal stenosis — a narrowing in the spine — or hip pain.
Sleeping on your back (with arms by the side or with arms by the head)
If you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.
This position may be helpful if you have low back pain.
Sleeping on your abdomen
It is generally not good for your back to sleep on your stomach, but if you need to for some specific reason, then it will help reduce back strain if you put a pillow under your pelvis and abdomen . Use a pillow under your head if it doesn’t place too much strain on your back. If it does cause strain, try sleeping without a pillow under your head.
This position may be helpful if you have degenerative disease or a herniated disk in the central portion of your spine.
Tips for the best positions for lying down or sleeping:
– Try to maintain the curve in your back (such as lying on your back with a pillow under your knees or a lumbar roll under your lower back, or on your side with your knees slightly bent).
– Do not sleep on your side with your knees drawn up to your chest.
– Avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.
– Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress.
– Try a back support to help you feel more comfortable. Try tying a rolled sheet or towel around your waist.
So….. Enjoy your sleep !