U.S. Department of Health and Human Services

Health Tip: Help Prevent Back Pain During Sleep

Sleep position and the mattress matter

(HealthDay News) -- If back pain prevents you from getting a good night's sleep, your position and mattress may be to blame.

The National Sleep Foundation suggests:

  • If you're a back sleeper, place a pillow beneath your knees to ease pressure on your back. If you're a stomach sleeper, place the pillow under your belly. Side sleepers should place the pillow between the knees.
  • Invest in a new mattress. Medium to medium-firm is best for back support. If you can't buy a new one, place some plywood beneath the mattress.
  • Carefully ease in and out of bed, avoiding quick movements. Roll to your side, use your arms to push yourself up and carefully swing your legs over the side of the bed.
  • Exercise regularly, making sure to work your abdominal and back muscles.

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