Need help banishing back pain? The right technique varies according to your preferred sleeping position.
If you sleep on your back at night:
Placing a pillow under your knees ensures that your spine is correctly aligned and helps your tendons to relax. If you need additional support, sleep with a rolled-up towel underneath your lower back to release tension.
If you want to sleep on your stomach:
Place a small pillow under your pelvis. This will help to keep your back from moving too far forward in the night.
If you prefer to sleep on your side:
Stick to the fetal position. This will take the strain off your lower back.
Try A New Mattress
Especially if you notice that your back is sore right when you wake up, your mattress is likely the culprit.
Look for a mattress that’s in between -- not too firm, and not too soft.