Correct sleep position to reduce back pain Some evidence suggests that sleeping on your side may cause muscle imbalance and pain. If you are used to sleeping on your side, tuck your legs slightly up and over your chest and place a pillow (as shown below) between your knees to keep your hips, pelvis and spine aligned. The pillow needs to extend to the neck to form a stable support for the cervical spine. If you are used to sleeping prone ….. Then place a pillow on your abdomen to reduce the pressure on your back. If you feel comfortable putting a pillow on your head, if you feel pressure on your head, then try to remove the pillow.