Sleep Smart: Maintain Healthy Posture While You Rest 1 Back Sleeping Common Mistakes Sleeping flat without support can strain the spine and cause discomfort. No pillow under the knees Excessive arch in the lower back Increased lower back pain 2 Correct Back Sleeping Posture Support the body to maintain natural alignment. Place a small pillow under your knees Use a supportive neck pillow Keep the spine straight and tension-free 3 Side Sleeping Common Mistakes Poor positioning can twist the spine and compress joints. Shoulder bearing too much weight Twisted spine alignment Hip and lower back pain 4 Correct Side Sleeping Posture Balance support across the neck, shoulders, and hips. Place a pillow between the knees Use a firm pillow for neck and shoulder support Keep the spine naturally aligned Consistent posture-friendly sleep helps prevent pain, improve rest quality, and promote long-term spinal health.