1. Facing Up (Supine Position) – Best for the Spine

This is generally the most neutral and supportive position when done correctly.

How to position yourself:

• Place a pillow under your thighs or knees so they are gently elevated
  → this allows your lower back to relax and reduces strain

• Your feet should naturally fall outward (not held stiff)

• Use a pillow that supports your head, neck, and upper shoulders
  → there should be no gap between your neck and the mattress

Clinical tip:
If there is a gap under the neck, the cervical spine is unsupported—this often contributes to morning stiffness and headaches.

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2. Facing Side (Side-Lying Position)

This is the most common and comfortable position for many patients.

How to position yourself:

• Place a pillow between your thighs (or knees)
  → this prevents your pelvis from rotating and protects your lower back

• Use a pillow that fully supports your head and neck
  → it should fill the space between your shoulder and the mattress

• Keep your body in a straight line (ear → shoulder → hip)

Clinical tip:
Without proper support, side sleeping can lead to one-sided neck or lower back pain, which we frequently treat in clinic.

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3. Facing Down (Prone Position) – Not Recommended

Sleeping on your stomach places significant stress on the spine.

Why we advise against it:

• Forces your neck into prolonged rotation

• Increases compression in the lower back

• Disrupts natural spinal alignment

If you must sleep this way:

• Use a thin pillow (or no pillow) under your head

• Place a thin pillow under your abdomen/pelvis
  → this helps reduce excessive lower back arching