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Proper Pillow Placement for Any Sleeping Position

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Have you been using your pillow all wrong?

Have you been using your pillow all wrong?

Getting the Best Night's Sleep

Do you get good sleep? Sleep is one of the most elemental human needs. Good sleep refreshes and rejuvenates the body and soul, while bad sleep can make for a miserable day, week, month, or even year.

Getting enough sleep can be difficult, and it certainly doesn't help if you can't find a comfortable position. When you wake up in the morning tired or with a cramp, what are the first words out of your mouth? Usually, "I must have slept wrong." Avoid tossing and turning (and prevent cricks in the neck!) by using proper pillow placement to align the spine and muscles for optimal relaxation.

The natural curvature of the spine is illustrated here.

The natural curvature of the spine is illustrated here.

Did your parents ever tell you to "stand up straight?" As it turns out, they were giving you bad advice. The spine, when in proper alignment, possesses a natural S-curve, which pillows should support during sleep so your muscles don't have to.

Misalignment causes your muscles to seize up, resulting in cramps that wake you up in the middle of the night or sore body parts that will bother you days after a bad night's sleep.

Proper pillow placement varies for different sleeping positions, but the principles are the same. Your body is likely used to sleeping one way, but you should still try all the positions. Pillow placement can make quite a change and you may discover a new, more comfortable way to sleep. It may feel unnatural at first, but when your body adjusts, it will thank you.

Place the pillow under the hips and/or lower stomach.

Place the pillow under the hips and/or lower stomach.

Stomach Sleeping

You may have heard that stomach sleepers shouldn't use a pillow, or, worse, that one should never sleep on their stomach in the first place. The fact is, sleeping face down is natural, and with proper pillow placement, there is nothing wrong with it at all.

Stomach sleepers should place their pillow under their hips to take the stress off of the lower back and neck. If you have a hard mattress or find it too uncomfortable to go without a cushion for your head, use a second pillow and place it under your ankles.

Place a pillow under the head and neck, and one between the knees.

Place a pillow under the head and neck, and one between the knees.

Side Sleeping

Sleeping on your side is highly recommended by chiropractors, and, if you snore, your spouse or sleeping partner. Sometimes called the fetal position, this sleeping position is the one God or Nature chose for us during our nine-month stay in the womb.

Place one or two pillows under the head and neck, depending on the thickness, to ensure that your cervical spine (see first illustration) is straight and elongated. An extra pillow between the knees opens your hips and prevents your knees from knocking together and your legs from chafing.

Another option is to buy a body pillow, which provides a pseudo partner to throw your limbs over. Best of all ... it doesn't move just when you're starting to get comfortable.

Place one pillow under your head and one beneath the knees.

Place one pillow under your head and one beneath the knees.

Back Sleeping

Sleeping on your back opens the lungs and, unfortunately, can sometimes result in the worst snoring for those prone to it. If you're not one of those–or if you sleep alone–put a pillow under your head and another under your knees to relieve pressure on your lower back.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


rohinisingh2 on August 01, 2018:

I tried a pillow and loved it so much I started making them myself: Most people who use buckwheat pillows are very enthusiastic about them.

Yesha123 on September 09, 2017:

Great Article. Getting the right pillow for under your neck makes the best possible sleep.It's helpful for me.For more info Refer the blog :

Eileen on October 25, 2014:

I can only sleep on my side, but had terrible knee and back pain. I tried a pillow between my knees, but the big one woke me up when I tried to turn over, and I lost the small pillow when I turned over.

So, I developed Sleepy Kneez, an ultra comfortable knee pillow that stays put all night, and doesn't negatively impact the kneecap. Now, I sleep like a baby!

Matthew from Florida on May 19, 2014:

Great Article. Getting the right pillow for under your neck makes the best possible sleep. I think its especially hard when you have neck pain and are trying to sleep:

rk874848 on September 26, 2013:

An ultimate guide to find the best pillow for side sleepers. We help you choose the best pillow for side sleepers through our detailed and honest reviews.

http://findbestpillowforsidesleepers.comBest pillow for side sleepers

Hullo Buckwheat Pillow on November 14, 2012:

I tried a buckwheat pillow and loved it so much I started making them myself: Most people who use buckwheat pillows are very enthusiastic about them.

Vidhya L from Chennai, India on October 29, 2012:

Thanks for the useful hub. I came here through Google and got info on what I searched for.

danielabram on August 06, 2012:

Is it better to have feather pillows, water pillows, or air pillows?

Brian Leekley from Bainbridge Island, Washington, USA on July 13, 2012:

Up, Useful, Interesting, and shared. I'll give these suggestions a try.

louromano on March 15, 2012:

owe Nie information ! It's helpful for me.

MarilynW on January 27, 2012:

Maddie I have been sleeping with a pillow under my knees for years and even in my sleep now as I turn to the side position my pillow just seems to move with me between my knees. I also have a problem which has surfaced in the past 6 months with a dull aching in the top of my ankle when my toes point so I have been sleeping with a pillow at the bottom of the bed to keep my feet/ankles in a natural standing position. Strange one but it helps.

Tosin on January 21, 2012:

Nice one,i am a stomach sleeper n ma back really hurts.i use one pillow gettin another one now.c u in the mornin..chao

Maddie Ruud (author) from Oakland, CA on January 09, 2012:

Hi Rajiv,

That doesn't sound like a problem of sleeping position. Try doing something calming before bed, and doing some meditations as you fall asleep to try to stay relaxed.

rajiv chenavila on January 09, 2012:

I am having trouble sleeping properly. I have used several types of beds, pillows etc. I start with sleeping on my back and then toss from side to side troughout the nights. Most morining I get up more tired than ever. Any suggestions how to improve my sleep?

Tony, Feltham, Middlesex, UK. on December 13, 2011:

Awesome hub page. I sleep on my tummy and I've suffered with back pain for many years. I will try these tips. Thanks for the great advice.

Kara on November 02, 2011:

I sleep on my stomach, too.

My doctor told me to put a body pillow under me to see if it tricks my body into thinking im on my stomach.

It seems to work, but once I fall asleep I move around and when I wake up the pillow is on the floor, Im on my stomach and my back hurts again :/

joe on November 02, 2011:

great advise!

kyra warialani on October 08, 2011:

what if i sleep without a pillow???

greenshellmussel on September 21, 2011:

Thank You, I'm a stomach sleeper and I always thought it was something wrong with me. Now I know the proper way to use my pillow. I've been tossing and turning recently so hopefully this will help.

Thanks Again Maddie.

Karlie Philpott on September 20, 2011:

I sleep on my back and tried putting a pillow under my knees as suggested for extra support. At first it was hard getting use to, but I have found that it really helps. Thanks!

Susan Holland from Southwest Missouri on September 20, 2011:

Great hub! I have sleep disorders and am constantly looking for the perfect pillow. I am a side sleeper so it can't be too soft or too firm. Your hub provides great information. :-)

yvette on September 16, 2011:

thanks for this article. but my real problem now is my sleeping position, i don't even know if i'm a stomach sleeper or a side sleeper. im having trouble sleeping lately.

Monzonr on July 25, 2011:

I'm 6'4" I have a big frame and I find sleeping on my stomach the only way I can fall asleep. I find in the morning that my lower back seems to hurt when I wake up. I have tried the pillow under the hips but find it very hard to get used to...

The Bucket Lister on May 21, 2011:

Would you recommend a body pillow over simply putting a pillow between your knees for side sleepers?

Garth on April 26, 2011:

I know that my pains came from my stomach sleeping habit, but it was to hard to break. So I bought a body pillow and it keeps me on my side.

stacey C on April 05, 2011:

wow!!! now i can sleep on my stomach more comfortably....

RichERich1175 on February 21, 2011:

Very informative stuff. I am a back sleeper that has sleep apnea, so it is fascinating, reading about the proper pillow placement. Thank you muchly!

Jano on February 07, 2011:

Still could not found right position of pillow. :(

jimtheauthor on January 16, 2011:

I like the simple pictures on pillow placement, the stomach sleeper setup, would have not thought of that one.

T on December 06, 2010:

interesting my toddler pulls her knees up under her when she sleeps on her stomach.... similar to the pillow position. I find watching what she naturally does provides excellent examples of proper posture.

John B Badd from Saint Louis, MO on November 23, 2010:

Great advice, I will try this very soon.

AutumnLockwood from Northern California on November 21, 2010:

I'm a stomach sleeper. Thanks for the tips. This hub is really informative.

gr82bme from USA on November 12, 2010:

Thank you for the tips. I never sleep right through. Now I can try some of your tips

Judy on October 25, 2010:

I have found that it depends on your own body; I sleep the best on my stomach with my left arm straight and below my stomach / body which supports the idea of a pillow below to support your body. This is the only way it seems for me to sleep well and not wake up with a neck ache. So, I just think it depends on your body type. So glad to hear it is okay to sleep on one's stomach, thank you.

Silva Hayes from Spicewood, Texas on October 23, 2010:

Nice informative hub.

chzlinttonie on October 03, 2010:

Great hub. I think i need to try all the sleep positions.

I don't really like to sleep I just want to lay my head on the bed.

Audrey Selig from Oklahoma City, Oklahoma on September 09, 2010:

Great hub. I need to sleep better and also be more ergonomic on the computer. I have sleep apnea so really need help with sleep position. I guess I am a sloucher. I will follow your hubs and follow you.

Daniel J. Neumann from Harrisburg, Pa on July 24, 2010:

Great hub. Chiropracters seem to agree with your conclusions as well.

skeeter on July 06, 2010:

I sleep on my side, and no matter what kind of pillow I use under head, or between legs...I ALWAYS wake up with neck pain. any suggestions? ( I have had 4 back surgeries in the past few years,have sleep apnea, so never get a good nights sleep.)

adorababy from Syracuse, NY on July 04, 2010:

I could not agree more with you on this post. Having a good night sleep can really spell the difference to make or break your day or even worst your week.

Eugene on June 21, 2010:

Good info on pillow placement. I've never knew such position can affect sleeping. I have a tealeaf pillow which release smell that makes people relax and feeling sleepy.

KKalmes from Chicago, Illinois on June 17, 2010:

Hello Maddie, how timely to read your hub, I sleep on my side and back and I just started using a 2nd pillow to sleep because my hips and back were giving me so much pain. The pillow has made a world of difference.

Pure Chiropractic from Nanaimo on June 11, 2010:

Awesome hub! I wish more people were aware of proper sleeping positions. It would save a lot of pain. I usually recomment that people sleep in the side laying position exactly as laid out above. But some people are unable (arthritic hip, uncomfortable, habit, etc.) so it's good that alternatives are laid out.

Thanks again!

Selvam, Sivagangai on March 22, 2010:

My problem is with my upper limbs. I don't know the comfortable position for my arms. I sleep either sideways or facing up. When sleeping facing up, I tend to stretch my hands behind my head and soon find that uncomfortable. No matter how I place my hands, I find it uncomfortable after sometime. I wish I could remove my hands when I go to bed, and put them back on when I am up.

Winson on March 13, 2010:

Is there a 101 ways of sleeping positions? I can't even know how my sleeping positions after I fall on sleep and snoring. Well, have to show to my wife and ask her to monitor my sleeping posture from now onwards.

Andy Johnston on January 18, 2010:

Interesting hub. A chiropractor suggested to me once to place a pillow between my knees to eliminate my back pain from sleeping. I hadn't seen the use of a pillow under the tummy for stomach sleepers. Interesting.

pacificmonk on January 15, 2010:

This is a truly informative and well-written article. Thank you for the great information!

bhwrites on January 09, 2010:

Good hub. Sleeping position is very important.

Sarah and Donnie from Destin FL on November 18, 2009:

Nice hub.. very useful

Nixie on October 03, 2009:

Any sleeping position seems to work for me, but I always seem to sleep better when I have my Teddy Bear to hold on to or at least a big, fluffy pillow.

jamesmspacey from Hobart, Australia on August 03, 2009:

That's really interesting. I'm a dyed in the wool stomach sleeper, but always wake up on my side! I'm going to give some of these tips a try!!

Phoibos on July 26, 2009:

Oh, by sleeping these ways, it will help you gain a proper standing postion right or they called ("striaght back")? not really straight but looks you are standing straight.

david stillwagon on July 24, 2009:

Good hub and informative hub! I just joined hubpages and this is my first comment

samanthagardner from Palm Beach Gardens, FL on July 24, 2009:

Thank you for the tips.

yerr on May 26, 2009:


iwannasex on May 21, 2009:

..thats very nice.... thank you...

Laughing Mom on March 19, 2009:

I'd be adjusting my pillows all night!!!! I can't sleep in any one position for more than a few minutes. Of course, maybe if I just had the pillow right.......

I'll have to try it out.

Andromeda10 from Chicago on March 15, 2009:

Haha I only snore when I'm visiting a friend or my in-laws are over.

Anamika S Jain from Mumbai - Maharashtra, India on December 24, 2008:

Very informative Hub! I am more of a back sleeper. And for ages i have been using one pillow under my head and one beneath my knees without even knowing that is the correct way of sleeping.

Jeffrey Watters from Frankford, DE on November 01, 2008:

Very good article and let's not forget the material in the pillow can also affect your sleep as well.

success08 on July 23, 2008:

Thanks for creating this info. I'm always looking for tips on pillows and how to get the best sleep. This was very useful.

Christine Blowes

koncling from Nice Winding Room on July 15, 2008:

I don't know there alot of positions using pillows....


Die'Dre' from The Great Pacific Northwest on July 10, 2008:

I am a restless sleeper. I think it's time to invest in a few good pillows. Thanks for the illustrations for various positions.

Kate Swanson from Sydney on July 03, 2008:

Amber, the problem with tempurpedic pillows is they mould to where you put your head - so if you lie down in a bad position, you're more likely to stay there. I have an old neck injury and found a tempurpedic pillow, even though it was specially moulded, made it worse. I now use an ordinary latex pillow and find it great.

Amber Arendsen from Solana Beach, Ca on June 12, 2008:

does the material of the pillow affect how well you are properly aligned, for instance in the head and neck area? I have used tempurpedic pillows, but they don't keep there shape. But cheap regular pillows, don't seem to do it for my head neck area either....... I would ne a fetal position sleeper, with an occasional back sleep. maybe it is the 3 year old hogging my bed and pushing me off the edge, that prevents a comfortable nights sleep.

Joanie Ruppel from Texas on May 01, 2008:

This is the sort of information that is becoming more important as I grow older. It seems that I am becoming more attached to one pillow, and things like sleeping in a hotel room are torture without the old standby.

MarcNorris from Canada on April 30, 2008:

I didn't realize that you would use a pillow if you were sleeping on your stomach, but I will have to try it out.

Is there any magic place to place a pillow to stop snoring?

ArtCantHurtU on April 27, 2008:

Hmmmmmm, I am already sleepy

great post- I really liked the diagrams and the different types of sleepers, thank you for this hub

2patricias from Sussex by the Sea on April 01, 2008:

Now all I need to know is how to sleep on my back (bliss!) and NOT snore. Unless everybody else is away, I always try to stay on my side.

DJ Funktual from One Nation Under a Groove on April 01, 2008:

WHAT USEFUL INFO! I'm gonna try your suggestions and I'll get back to you.

2patricias from Sussex by the Sea on March 20, 2008:

Thanks Maddie, I will mention this hub to clients who have difficulty sleeping,

WeddingConsultant from DC Metro Area on March 12, 2008:

Maddie, great hub on sleeping/pillow positions. Being 6'4" I've always struggled to keep my back in good shape and sleeping incorrectly in the past has really lessened that effort. This hub will help me sleep in a more constructive manner.

Lela Bryan from Alameda, CA on February 27, 2008:

I am so glad to know that sleeping on my stomach is ok. I always sleep on my stomach and my brother in law, who is a chiropractor says that only snakes sleep on their stomachs.... oh well.... guess what I am....I think it is time to go to bed....zzzzzz

Michelle Simtoco from Cebu, Philippines on February 19, 2008:

Hi Maddie, great info on this hub. I am putting this link in my hub about getting a good nights sleep. :-) Thanks so much.

aprilkerr from UK on February 12, 2008:

Although I don't have back problems myself I still think it's good to prevent pain in the first place. My Dad has had to suffer from back pain for years so trying out these techniques sounds like solid advice. I tend to sleep in my front so will try sleeping with a pillow as indicated in the diagram.

The Phantom Blot on February 02, 2008:

Thanks for the hub, I have a memory foam myself, but I'm not sure if its doing me good, bad, or the same. I guess that makes it no better than the others.

vishnu on December 18, 2007:

i have been sleeping in an uncomfortable bed,,,,. i always wake up in the middle of the night,..,.,

MrMarmalade from Sydney on November 30, 2007:

Great news and most of it new to me. will be trying it.

I enjoy fours of sleep per night

Thank you

VickeyK on November 22, 2007:

Haven't dared to sleep on my stomach for years (lower back pain results). I'll try the pillow technique--thanks!

Maddie Ruud (author) from Oakland, CA on July 03, 2007:


I'm not sure what you mean. Pillow placement under the hips/lower stomach is designed to align your spine, and therefore increase circulation and facilitate uninhibited communication between your brain and different parts of the body. Sleep is, after all, primarily for restoration, neurally, physically, and psychologically.

cdosrun on July 03, 2007:

wouldn't placing a pillow in that area (for stomach sleepers) have effects on parts of the body?

cgull8m from North Carolina on June 06, 2007:

Thanks for the lovely blog, very informative, useful. I am going to bookmark it. Thanks a lot.

Lela Davidson from Bentonville, Arkansas on June 06, 2007:

I LOVE my buckwheat pillow. You just squish it around until it's in the perfect position and it stays like that. Great neck support for back or side sleeping.

gaussmarkov on June 05, 2007:

interesting ... i did not know that stomach sleepers had a special pillow position. i thought it was just bad for your back to sleep on your stomach. i guess that pillow fixes that.