On the front with a pillow under the stomach

This is generally considered the least healthy sleeping position — but for people who struggle to sleep any other way, placing a slim pillow beneath the stomach and hips can help improve spinal alignment.

Also, sleeping on the front may actually benefit anyone with a herniated disk or degenerative disk disease.

To get comfortable in this position:

Get into bed and carefully roll onto the stomach.

Place a slim pillow beneath the abdomen and hips.

Use a flat pillow for the head, or consider sleeping without one.

On the front with the face down

Sleeping on the front is generally unhealthy when a person turns their head to the side, twisting the spine and placing additional stress on the neck, shoulders, and back.

To avoid this, try lying face down. To do so comfortably:

Get into bed and carefully roll onto the stomach.

Place a slim pillow beneath the abdomen and hips.

Position a pillow or a rolled-up towel under the forehead to create enough breathing space between the mouth and mattress.