Side Sleepers: Lie on your side in the fetal position and put a pillow between your legs. Use one or two pillows under your head and neck to ensure that your neck is straight. Make sure that your head is not pointing towards the bed or the ceiling.
Back Sleepers: Place a pillow under your knees to help maintain the normal curve of your lower back. Support your head with a pillow. You can also use a small pillow or a rolled-up towel under your neck to provide proper neck support while you sleep. This pillow for your neck should not be so thick that it lifts the head up too high, or so thin that the head tilts back.
Stomach Sleepers: This is the worst sleeping position because it can strain your neck and lower back. But if you must, minimize the strain on your lower back by placing a pillow under your hips and lower abdomen. You can use a pillow under your head if it does not place too much strain on your back.
If you have adjusted your sleeping posture and continue to wake up sore and stiff, you may want to change your mattress. Mattress firmness is an individual preference. Good luck with adjusting your sleeping posture and/or sleeping surface to get a good night’s rest.