Place a pillow according to your sleep position (under the stomach for stomach sleepers, under the knees for back sleepers, between the legs for side sleepers) to ease back strain and keep the spine aligned.

noli's read

These recommendations line up almost word-for-word with Mayo Clinic's guidance for sleep-related low back pain (pillow between the legs when side-sleeping, under the knees when back-sleeping). A recent systematic review on sleep posture and low back pain confirms that supine and well-supported side-lying positions are linked to lower pain prevalence, unlike the prone position, which loads the lumbar region more. A meta-analysis on pillow design also confirms an effect on cervical alignment and waking symptoms. This is practical, risk-free advice that lines up well with current physiotherapy guidance — though the benefit shows up mostly for people who already deal with back or neck pain.

the sources

No named source held this one up — that absence is part of the verdict.