Adapted from "Sleeping positions that reduce back pain" from Mayo Clinic here

--

Depending on your preferred sleep position, there may be some optimizations to help decrease back pain.

Side sleepers

• Use tall enough pillow to keep spine neutral
• Use pillows between legs and have legs slightly drawn towards chest

Back sleepers

• Place pillow beneath knee to support spine curvature
• Ensure neck is supported by pillow to keep spine neutral

Stomach Sleepers

• Not ideal for your back, but you can reduce strain by placing pillow under pelvis
• Optional pillow under neck if it does not strain your back