You may not often think about your spine while you lie in bed, but your sleep posture is a critical factor in whether or not you experience back pain in the morning. Certain sleep positions can prevent the stress that can harm a sensitive back, so when it’s time to turn in for the night, try to sleep in these positions if you can. For back sleepers: The key always is to keep your spine in neutral position, and for back sleepers, this can mean putting a pillow both at the neck and knees. For the neck pillow, it’s important to not keep it positioned at the head and neck and not let it go down to the shoulders, as this can put the spine in an awkward position. The pillow at your knees is intended to maintain the natural curve of your lower back as you sleep.
https://healthybedstore.com/blogs/blog/pillows-mattresses-and-more-top-tips-to-ease-back-pain-while-sleeping
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