Overview

• Back sleeping with a pillow under the knees helps maintain natural lumbar curvature and reduces spinal pressure, promoting recovery and pain relief.
• Side sleeping, particularly in a fetal position with a pillow between the knees, benefits individuals with spinal stenosis, herniated discs, and sleep apnoea by improving alignment and airway openness.
• Stomach sleeping is strongly discouraged as it causes lumbar hyperextension, cervical strain, and increases the risk of chronic back pain.
• Experts stress the importance of ergonomic pillows and medium-firm mattresses to support neutral spine alignment and alleviate nocturnal musculoskeletal tension.
• Pregnant individuals are advised to sleep on their side to improve blood and oxygen flow to the baby, ensuring safety for both mother and child.