If you wake up stiff and sore, your sleeping position may be part of the problem. The goal is simple: keep your spine in a neutral, supported line all night.
For lower back pain
- On your back: place a pillow under your knees to reduce arch.
- On your side: put a pillow between your knees to keep hips level.
- Avoid sleeping flat on your stomach — it strains the low back and neck.
For neck pain
- Use one supportive pillow that keeps your neck level with your spine.
- Side-sleepers usually need a slightly thicker pillow than back-sleepers.
- Skip stacking two pillows — it bends the neck forward all night.
A rolled towel inside your pillowcase gives your neck extra support without buying anything new.
If pain regularly wakes you at night, get assessed — night pain is one sign worth checking with a physiotherapist.
This article is general education, not a medical diagnosis. For persistent or severe symptoms, consult a licensed physiotherapist.