That nightly pose can reduce your back and neck pain. Here is the scoop.

    Flat on Your Back - THE BEST

    This position reduces the pressures in your back and within the disc spaces. It also maintains your head, neck and lower back in a neutral position. Placing a pillow under your knees (allowing your hips and knees to be slightly bent) will reduce pressure on your sciatic nerve while maintaining the normal curve of your lower back. The bad news is, sleeping flat on your back increases snoring.

    A small pillow under your head is ideal, one that maintains your neck straight and not propped above your chest.

    Sleep on Your Side - SECOND BEST

    All things considered, this is the ideal sleep position. It is great for back and neck pain, and reduces snoring and sleep apnea issues. Placing a small pillow in between your legs is perfect. Sleeping in the fetal position with your hips significantly flexed is not recommened. The fetal position can exacerbate the symptoms of herniated discs and sciatica.

    Face-down Position - THE WORST

    This forces your lower back into an extended position, which increases low back pain. Also, this positions places your neck to either side for hours, causing neck stiffness and pain. If you must sleep on your stomach, place a pillow in front of your pelvis to maintain the lower back arch while using a small/flat head pillow.