1. The more supportive the mattress, the better. This means firm, but not hard. If your bed is too hard, use a memory foam mattress topper.
2. Sleep in the foetal position on your side. Put a pillow between your knees to take the pressure off your lower back and prevent your pelvis from rotating. Your head should be in line with the rest of your body ie not higher or lower.
3. If you sleep on your back, place a pillow underneath your knees – it will take the strain off your lower back..
4. A supportive pillow under your neck is vital to maintain the normal cervical curve.
Sleep on your stomach! Significant strain will be placed on your neck and lower back!
The best way to get out of bed is to turn onto your side, and then sit up sideways, using your arm to help you.