1. Use a medium-firm mattress to reduce pressure on your back. Although doctors used to recommend a firm mattress for bad backs, research suggests that medium-firm mattresses are best. If your mattress is too soft, place a sheet of plywood between your mattress and box spring or place your mattress directly on the floor.
2. Try a mattress topper to keep your back in a neutral position. A foam mattress topper can add support to your back and keep your spine aligned. If you have a foam topper hanging around, place it on top of your bed so your back can remain in a neutral position.
3. Sleep on your back to alleviate strain on your spine. Although sleeping on your back may seem counterintuitive, it is the best way to reduce pain. Sleeping on your back keeps your head, neck, and spine in a neutral position. Try this position first to relieve pressure on your back.
4. Sleep on your side if lying on your back doesn’t work. Lying on your side, with your torso and legs approximately aligned, can ward off back and neck pain simultaneously while elongating your spine. Because it keeps your airways open, it can also prevent snoring. Choose this position if your sore neck does not find relief from sleeping on your back.
5. Keep your head, neck, spine, and hips aligned. Avoid curving your back as much as possible to prevent additional pain. If you sleep on your back, place one pillow at the base of your back and one underneath your knees. For side sleepers, place a pillow between your knees to keep your hips aligned.
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