Sleep on your side with a pillow between your knees
Sleep on your back with a pillow under your knees
Use a medium-firm mattress
Keep your spine in a neutral position
Avoid sleeping on your stomach
Use a supportive pillow that keeps your neck aligned
Place a small rolled towel under your lower back if needed
Stretch gently before bed
Apply heat or ice before sleeping if it helps
Get out of bed slowly and carefully
Change positions if pain increases
Maintain a regular sleep schedule
Avoid heavy meals, alcohol, and caffeine before bed
Seek medical care if pain is severe, persistent, or worsening