If you sleep on your side, put the pillow between your knees and draw them up slightly toward your chest.
If you like to sleep on your back, try the pillow under your knees, or roll up a small towel and place it under the small of your back.
Avoid sleeping on your stomach because it puts a lot of strain on your back.
Why does my upper back hurt when I lay in bed?
If you notice back pain every morning, your sleeping posture could be the culprit. Poor sleeping positions can put pressure on your spine, causing its natural curve to flatten. This can also cause back strain and uncomfortable pressure on your joints.
How should I sleep with back pain?
Sleep on your back with a pillow under your knees
For some people, sleeping on their back may be the best position to relieve back pain: Lay flat on your back. Place a pillow underneath your knees and keep your spine neutral. The pillow is important — it works to keep that curve in your lower back.
What causes pain between the shoulder blades?
Injuries to other parts of your body, such as rotator cuff tears, spine fractures, or other injuries that cause trauma, can also lead to pain between your shoulder blades. Other causes for shoulder blade pain include: degenerative disc disease, or a herniated or bulging disc in the spine.
How should I sleep with shoulder pain?
Place the pillow in the underarm area of your painful shoulder. You’ll need a pillow under your head to keep your upper body in proper alignment. This helps keep your shoulder as comfortable as possible. Consider adding a small rolled up towel under the neck area for extra support.
How should I lay down if my upper back hurts?
Try sleeping with a pillow between or underneath your legs for extra support. If you sleep on your side, put the pillow between your knees and draw them up slightly toward your chest. If you like to sleep on your back, try the pillow under your knees, or roll up a small towel and place it under the small of your back.
Is upper back pain serious?
When Upper Back Pain Is Serious
Most cases of upper back pain are not due to a serious underlying cause, but rare cases may be caused by a progressing infection or illness, or from spinal instability that has started to affect a nerve root or even the spinal cord.