Back Safety: Sleeping Positions

If you lie on your back

Ask your healthcare provider how firm your mattress should be.

• Find a position that keeps your back aligned and comfortable.

• Fill gaps between your body and the mattress with pillows.

• Never sleep on your back without bending your legs.

• Never sleep on your stomach.

If you lie on your side

• Bend your knees.

• Place a pillow between your knees to reduce strain on your hips and spine.

• Sleep on a firm surface.

Turning in bed

• If you change positions, you will need to move your pillows. This can become so natural that you hardly wake up.

• When you turn in bed, move your whole body as one unit.

• Tighten your stomach muscles. Bend your knees slightly toward your chest.

• Roll to one side, keeping your ears, shoulders, and hips in line. Keep a pillow between your legs.

• Be careful not to bend or twist at the waist.