worsen symptoms. Also, pregnant women should avoid this sleep position, as a 2018 study linked it to stillbirths.
Side sleepers should use a pillow
If you’re unable to convert to sleeping on your back, side sleeping is the second-best position. This position involves lying down with your leg straight and it helps keep your spine in a neutral position. Place a pillow between your legs to reduce the stress on your back, hip and pelvis. If possible, be sure to alternate between sides each night to prevent muscle imbalance and pain.
You may be aged out of fetal position
Lying in the fetal position keeps your spine in its natural alignment. However, as you age, loss in your body’s natural elasticity could lead to tightness, stiffness and soreness.
For people with arthritis, fetal positions could worsen symptoms in the knees, hips and back. But people with herniated discs might get relief from sleeping in the fetal position.
If you sleep fetal style, be sure not to tighten up. Sleep in a loosened fetal position and place a pillow between your legs to reduce the strain on your hips.
Support your neck with the right pillow
When you sleep, be sure to support your neck with a pillow. But beware, the wrong pillow could worsen your back and neck pain.
When using a pillow, whether you prefer it soft or firm, be sure to pay attention to how it impacts your neck alignment. The key to the right pillow is having one that puts your neck in neutral alignment.
If the pillow is too high, your neck will be positioned at a high curvature. This can result in straining, which causes neck and back pain. Similarly, if your pillow is too low, the exaggeration of your cervical curvature can result in straining that causes stiffness and pain.