- No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal horizontal plane to the spine.
- Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). It is good to sleep on your side with your knees drawn up to almost your hip level. You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause lower back strain and can also be uncomfortable for your neck.
- Select a firm mattress that does not sag or give in too much in the middle. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it may be more painful to change to a hard surface, especially at first. Try to do what's most comfortable for you.
- At the start of trying to change your sleeping position, try using a back support (lumbar support) at night to make yourself more comfortable. A rolled sheet or towel tied around your waist may be helpful.
- When standing up from the lying position, first turn on to your side, draw up both knees and swing your legs off the side of the bed using the abdominals. . Sit up by pushing yourself up with your hands. Avoid bending forward at your waist. Again use the abdominal muscles to "motor" yourself up.
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