Position 3: Sprawled With One Leg Up Sleeping like you’re trying to hug your bed—with one leg bent so the knee sticks out and the shin crosses over the other (straight) leg—isn’t benefitting you much in the way of healthful sleep. This is mainly attributed to a displacement of pressure, which may cause back problems in the future. However, putting both legs up while sleeping would pull pressure off of the pelvis—which could alleviate some of that low-back pain. For now, your best bet is to put a pillow between your legs to stop your one leg from creeping up toward your chest, as well as to take weight off the pelvis.
Position 4: Stomach While this isn’t the best position for restful sleep, there’s still hope for all you stomach sleepers. Try switching to a thinner, firmer pillow so you avoid propping your neck up too high; you can also place a thick pillow under your pelvis to decrease the arch of the lower back. These strategies will help naturally align your spine. If you find that you still wake with pain, though, you may want to consider swapping your stomach-sleeping habits for a side or back position. Having trouble falling asleep? “Do not spend too much time awake in bed. If you are not sleeping, get out of bed and do something else for a while,” says Doni Wilson, ND. Try less-stimulating activities (such as meditating or reading a book) until you feel sleepy, and avoid using electronic devices that might prompt you to stay awake.