Lay Flat On Your Bed
The first step to becoming a back sleeper is to lay flat on your back on your bed. You should place your neck and head in neutral positions and try not to twist your head. You should also refrain from moving your knees to the right or left.
You can also try to place your arms above your head in a goal post shape to see if you find this comfortable or not. Some people find this position comfortable, while others find it is hard on their shoulders. So, simply try the position for yourself and see if it works or not. Make sure your mattress is supportive, read these Purple Mattress reviews.
Elevate Your Head
You should elevate your head using a pillow. You can also try placing other pillows under your arms as it can be quite comforting and provide additional support. Using buckwheat pillows are highly recommended since they are flatter than other types of pillows and they can be fixed according to your personal preferences.
You should make sure that your head is not elevated too much or is too flat since these will negatively affect your body’s alignment.
Take A Pillow And Place Under Knees
If you’re not a back sleeper, then you may feel some pain or discomfort around your back and lower back. In order to relieve this, you should use a pillow and place it underneath your knees and this should help relieve any pain.
If you feel pressure in your lower back, then you should consider stretching before you go to bed. This is especially important if you spend most of the day sitting as you would likely have tight hip flexors and hamstrings. You can try a stretch known as the pigeon and hold the position for about a minute. This will help to reduce pain and pressure.
A Guide To Sleeping On Your Back