It can feel nice and cozy to curl up on your side, but it’s important is to help keep your body in proper alignment. When sleeping on your side, draw your legs up slightly toward your chest, place a small pillow between your knees. Try a rolled up towel or cushion under your waist as well to help keep your spine straight in alignment. Make sure your neck is resting comfortably on your pillow and not tilted upward. Be mindful of your position and where you are holding body tension, try to visualize releasing stress and allow your body to relax..
A firm mattress and multiple firm pillows are your best bets for bedtime relief. Look to align your neck level to your spine. Be mindful to relax your body. Visualize releasing tension from your head, down through your neck, release tension in your arms and legs, then relax your ankles and toes. Not only will your body be less tense, but this exercise helps to clear your mind, too. Ahhh...
If You Sleep on Your Back
If you are sleeping on your back, try not to twist or distort your body. Lie flat on your back. Place two firm pillows under both knees, lifting them toward the hips. Try to release tension from your body. Before bed, try bathing with a lightly scented lavender soap and turn on some relaxing nature or classical music. Less stress helps reduce chronic pain. Clear your mind and let go of the stress of the day.
Of all the research done on this topic, stretching is the agreed upon action--across the board. Take a few moments to stretch out the leg, buttocks, and hip muscles. Tight muscles like the piriformis, located deep to the gluteal muscles, can compress the sciatic nerve, causing low back, buttocks, and leg pain. Stretching can relax the muscle, alleviating pressure from the nerve, to help relieve pain.
Try either taking a warm shower or bath before bed. Or try placing an ice pack (or bag of frozen peas) on the lower back 20 minutes before bedtime. Adding one or both to your nighttime routine may help out considerably.