💤 Sleep Posture & Mattress Tips for Back Pain Relief If you often wake up with a stiff or aching back, your sleep posture and mattress might be the hidden culprits. The right sleeping habits can ease your back pain, improve spinal alignment, and help you wake up refreshed. ✅ Best Sleeping Postures for Back Pain 1. Sleep on your back – This is the best position for most people with lower back pain. Place a small pillow under your knees to maintain the natural curve of your spine. 2. Side sleeping – If back sleeping feels uncomfortable, lie on your side with a pillow between your knees. This keeps your hips, pelvis, and spine aligned. 3. Avoid stomach sleeping – Sleeping on your stomach strains your neck and lower back. If you can’t change this habit, keep a thin pillow under your hips. 🛏️ Choosing the Right Mattress • Medium-firm mattress: Studies show it offers the best spinal support for most back pain sufferers. • Memory foam or latex: These materials contour to your body and reduce pressure points. • Replace every 7–8 years: Old, sagging mattresses can worsen chronic back pain. 💤 Pillow Matters Too Your pillow should support your neck’s natural curve. Side sleepers should use a thicker pillow; back sleepers, a medium one. 🌙 Additional Tips • Stretch gently before bedtime. • Maintain a regular sleep schedule. • Avoid using multiple thick pillows under your head — it can cause neck and upper back strain.