Slide show: Proper sleeping positions

Avoid waking up stiff and sore in the morning. By making simple changes in your sleeping position, you can take strain off your back, avoid aggravating a backache or both. Choose a position that feels most comfortable to you, and select a mattress, reclining chair or adjustable bed that supports you.

Sleep on your side with your legs drawn up slightly toward your chest and a pillow between your legs. Use a full-length body pillow if you prefer.

This position may be helpful, in particular, for those who have osteoarthritis in the spine, spinal stenosis — a narrowing in the spine — or hip pain.

If you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.

This position may be helpful for those with low back pain.

Sleeping on your abdomen can be hard on your back. If you can't sleep any other way, reduce the strain by placing a pillow under your pelvis and lower abdomen. Use a pillow under your head if it doesn't place too much strain on your back. If it does cause strain, try sleeping without a pillow under your head.

This position may be helpful for those with degenerative disc disease or those with a herniated disc in the central portion of the spine.

What you sleep on can also impact how comfortably you sleep. If adjusting your sleeping position doesn't help reduce pain, try adjusting your sleeping surface. Mattress firmness is an individual choice. Consider trying out a firm mattress before purchase. However, you may find back pain is reduced with a softer mattress.

Those with bursitis in the hips may find that a foam mattress pad reduces pain. And sleeping in an adjustable bed or reclining chair that keeps the head and knees up may help with low back pain.