(1) FIND THE RIGHT POSITION
If you sleep on your side, put the pillow between your knees and draw them up slightly toward your chest. If you like to sleep on your back, try the pillow under your knees, or roll up a small towel and place it under the small of your back.
Avoid sleeping on your stomach because it puts a lot of strain on your back. If it’s the only position you can fall asleep in, put a pillow under your stomach to take some of the pressure off your back.
(2) GET A GOOD MATTRESS
The type of mattress you need depends on your body type. A soft mattress can be good if your hips are wider than your waist because it will let your spine stay straight while you sleep. If your hips and waist already line up straight, a harder mattress might feel better because it will give you more support.
(3) GET IN AND OUT OF BED CAREFULLY
Be extra careful when you get in and out of bed. Bending forward at your waist or making quick and jerking motions can cause you more back pain.
Take your time and roll over onto one side and use your arms to push your way up. You can then swing your legs out of bed to stand up slowly. Reverse the movements when it’s time to lie down at night.
(4) EXERCISE YOUR CORE
Getting regular physical activity is a great way to improve the quality of your sleep. But doing targeted exercises to strengthen your core, the muscles in your abdomen, hips, lower back, and pelvis can also help ease back pain.
(5) TRY GENTLE YOGA STRETCHES BEFORE BED
Talk to your doctor about which poses are safe for you to practice and which ones won’t make your pain worse. It might be helpful to start off using yoga props like blocks and bolsters for added support so that you can hold poses comfortably. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/