Lie on your back with a pillow under your knees
Lie on your side with a pillow between your knees
Keep your spine in a neutral position
Use a firm mattress or supportive surface
Avoid lying flat on your stomach
Change positions slowly and carefully
Use a small rolled towel under your lower back if it feels comfortable
Keep your hips and shoulders aligned
Relax your legs and lower back muscles
Get up by rolling to your side first