Head and Neck Support: Use a comfortable pillow that supports your neck and head properly. The pillow should not be too high or too low.
Back Support: Place a thin pillow or rolled-up towel under your lower back to maintain the natural curve of your spine.
Leg Position: Place a pillow under your knees. This reduces pressure on your lower back.
2. Lying on Your Side (Side Position)
Head and Neck Support: Use a pillow that keeps your neck straight and doesn’t put pressure on your shoulders.
Back Support: Bend your knees slightly to maintain the alignment of your spine.
Pillow Between Knees: Place a pillow between your knees. This supports your hips and spine, reducing lower back pain.
3. Lying on Your Stomach (Prone Position)
Head and Neck Support: It’s better to avoid this position as it can put pressure on your neck and back. If you prefer lying on your stomach, use a very thin pillow or no pillow at all under your head.
Pillow Under Abdomen: Place a thin pillow under your abdomen. This reduces stress on your lower back.
4. Lying During Pregnancy
Lying on Your Left Side: For pregnant women, lying on the left side is best as it improves blood flow and provides more nutrients to the baby.
Pillow Between Knees: Place a pillow between your knees and under your abdomen to reduce pressure on your back and hips.
5. Choosing Mattresses and Pillows
Supportive Mattress: Choose a supportive mattress that properly supports your spine. Avoid mattresses that are too firm or too soft.
Right Pillow: Select a pillow with the right height and firmness according to your sleeping position.
6. General Tips
Change Positions: Change your sleeping position frequently during the night to avoid putting too much pressure on any one part of your body.
Comfortable Environment: Create a comfortable and quiet environment that promotes good sleep.
