The positions you sleep in impact how well you're rested, and how well your back is supported at night.
While sleeping on the right mattress is extremely important for comfort, postural alignment and whole body support, your sleep position plays a large part in the quality of your sleep and the health of your back. Here are a few tips you can follow to get better back support, no matter what your preferred sleeping position is.
Sleeping on your front
When you sleep on your stomach your back flexes unnaturally and this strains the ligaments around your spine, making it difficult to maintain a neutral sleeping position. If this is the only way you can sleep comfortably, try placing a pillow underneath your chest to help reduce the strain on your back.
Sleeping on your side
When sleeping on your side, your body may twist so that your legs can rest side-by-side on the mattress, straining your spine. Instead, lie on your side and slightly bend your knees, stacking your hips in a straight line. Place a firm pillow between your knees so your legs are propped about hip-width apart. Sleeping with extra padding takes practice and it may feel unnatural at first. Your body will thank you later, as the pain you experience in the night will drastically reduce.
Sleeping on your back
To sleep on your back, focus on keeping your spine in a neutral line with the right pillow support. Place a pillow under your knees to reduce strain through the lower back and help maintain its natural curve, then choose a medium-height pillow for your head and neck so your chin stays level rather than tipping up or down.
If you need extra comfort, add a small cushion or rolled towel under the lower back for light support, and consider placing pillows at your sides to make rolling over less likely so you can stay settled in a well-aligned position.
All positions
Regardless of your preferred position, when you're lying in your bed your body should lie flat with continuous support and have full contact with the mattress surface. If there are gaps between your body and the surface of your mattress, you're not getting the full support that you need.