Patient Education

Sleep Positions for Back, Neck, Shoulder and Hip Comfort

The way you position your body during sleep can affect pressure and discomfort in your back, neck, shoulders, hips and knees. These tips use pillows and simple positioning changes to help support more neutral alignment while you rest.

If you sleep on your back, placing pillows under your legs may help decrease pressure and discomfort in your back, hips and knees. If you sleep on your side, placing a pillow between your knees may help support better alignment of your back, hip and knee.

For shoulder or neck discomfort, pillow placement can also help support the arm, elbow and neck in a more comfortable position.

Sleeping on your back

When lying on your back, use pillows to help support your legs, arms and neck as needed.

Person lying on their back with pillows placed underneath the legs for support.

Back sleeping support tips

  • Place 1 to 2 pillows underneath your legs to decrease pressure and discomfort in your back, hips and knees.
  • To reduce shoulder pain, place 1 pillow underneath your elbow with your hand resting on your stomach.
  • If you are experiencing neck discomfort, place a towel roll inside your pillow sheet to allow for neutral alignment of your spine. Alternatively, you may roll up the bottom of the pillow to support your neck.

Side sleeping

If you sleep on your side, pillows can help support your knees, head, neck and shoulder.

Person lying on their side with a pillow between the knees for hip and back alignment.

Side sleeping support tips

  • Place 1 pillow between your knees to support better alignment of your back, hip and knee.
  • Make sure enough pillows are supporting your head to maintain a neutral position, so your head is not tilted up or down.
  • You may consider placing a towel roll underneath your neck to keep good alignment. Alternatively, you may roll up the bottom of the pillow to support your neck.
  • To reduce stress on your shoulder, hug a pillow and place it between your arm and torso with your arm fully rested on the pillow. Make sure your elbow is placed slightly in front of your shoulder.
  • If direct pressure on your hip or shoulder is painful, place a pillow or wedge next to your back and turn slightly onto your back to better distribute weight and relieve pressure.

Stomach sleeping

If you sleep on your stomach, using a body pillow or several pillows may help support your body and neck position.

Stomach sleeping support tips

  • Place a body pillow, or line up a few pillows, next to you. Then roll over onto the pillows, placing your leg and arm over the top.
  • Make sure enough pillows are supporting your neck to maintain your head in a neutral position, so your head is not tilted up or down.

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