Putting something soft such as a pillow under the knees is relaxing and it softens the spine a bit.
Sleeping rolled up towel under neck.
You can have the head unelevated or use a flat pillow.
The neck should feel comfortable and supported but also like it s getting a little stretched out.
If you are sleeping on your back slide a pillow or a rolled up towel under your legs to better support your back.
Place two rubber bands around the towel to keep it rolled up and then place it behind your back when sitting to help support your lumbar spine.
If you re a side sleeper sleep with a pillow sandwiched between your legs to help align your neck.
Whichever way you prefer remember that supporting your spine neck and shoulders is imperative.
Place a rolled towel between your pillowcase and pillow.
You should feel a slight pressure on the back of your neck when you lie on your back.
But the real benefit of sleeping with a rolled up towel under your neck.
If you prefer to sleep on the side draw your legs closer to your chest and place a pillow full body pillow works well here between your knees.
To make your own lumbar roll simply obtain a bath towel.
If you sleep on your side position the towel so it fills the natural empty space between your neck and the pillow.
Lying there for 10 minutes a day with the towel roll softly cushioning the back of your neck you are reshaping the top portion of your spine back into its natural position.
A pillow made out of foam can give your head and neck more support as you recover.
Now place the rolled up towel under the neck.
5 use a pillow between or under your legs for added comfort.
I found that the thinner end of my memory foam pillow can be substituted for a rolled up towel.
If you sleep on your back position the towel underneath your neck when you lay your head on the pillow.
This makeshift pillow really supports your neck as you shift throughout the night.
If you choose to sleep on your stomach place a rolled up towel under your lower abdomen and pelvis.
When you place your head on your pillow the rolled up towel should support your neck.
Tuck a rolled towel inside your pillowcase before you sleep.
You can also try placing a pillow under your knees if you sleep on your back which will help align your spine and neck and reduce pain.
Fold the towel twice lengthwise and then roll it up.
