☛ Instead of a normal pillow, get a contoured pillow. A contoured pillow has one thick side and another thinner side. The thick side comes under your neck and supports its curves.
☛ Sleep on your side. Sleeping on side is the best position but that too has a particular way. You must sleep on the back side of your shoulder without putting pressure on your shoulder or stomach.
☛ Another position for sleeping is on your back with your knees bent. Bent knees ensure there isn’t mu h pressure on your spine and you can even keep a pillow under your knees to help take the pressure off of the back.
☛ When you wake up never crunch up. Crunching up will unnecessarily stretch your back causing it to hurt. So instead shift to your side where the edge of the bed is, then pushing yourself up with your elbow, slide your legs down and get up.