If you have back problems, trying to sleep can be uncomfortable and, depending on the position, can leave you in even more pain the next morning. Certain sleeping positions can put less strain on your spine, helping you get a better night's sleep while reducing back, neck and hip pain. Most sleeping positions for back problems require strategically placed pillows.
Stomach Sleeping
Some people simply can't sleep in any position other than on their abdomens. The Mayo Clinic warns that this position can place strain on the back, particularly if you sleep with the side of your face on a pillow. To ease your back and remain sleeping on your stomach, place a pillow underneath your hips. Try removing the pillow underneath your head, if you use one.
Side Sleeping
Harvard Medical School advises that you sleep on your side with your body slightly curled to ease back pain. Choose a pillow that aligns your head and neck with your spine and a firm mattress that doesn't allow your body to droop and your spine to curve.
Elevated Legs
If you have hurt your lower back you may need to rest for a day or two before resuming normal activity. Family Doctor suggests resting your lower back by placing a pillow on a chair and resting your lower legs on it, with your knees bent at a 90 degree angle while you lay on the floor with a pillow under your head and neck. If it is impossible for you to sleep with your legs on a chair, you can place a pillow underneath your knees while in bed.
