HOW SLEEPING POSITIONS REDUCES YOUR BACK AND NECK PAIN

On Your Back, With The Arms Up

This position is often called “starfish position”, and it is very good for the back. It’s not important if your arms are around your pillow or not, what is important is that this position helps in preventing skin breakouts and facial wrinkles. Yet, it can cause problems with acid reflux and snoring. Having your arms up can also activate pain, because of the straining of your shoulder nerves.

if you have Acid Reflux then sleep on your side, back sleep can cause gastric contents to bubble up the esophagus because the head isn't deviated relative to the stomach.

On One Side, With The Arms at Each Side

You can protect the spine in its natural curve, if you sleep on one side with your arms down on each side. This also reduces sleep apnea, and back and neck pain. The main disadvantage is that it causes skin aging, causing wrinkles and sagging breasts.

Obstructive Sleep Apnea: Sleep on side or stomach, sleeping on your back can be dangerous potentially causing breathing interruptions from a blockage or narrowing of the airway.
FACE DOWN

If you have back pain then it's good to keep a natural position with your spine aligned as if you were standing straight may help to alleviate pain.

If you have Neck pain then sleep on your side or back, Avoid sleeping on your stomach, as turning your neck on side compresses the joints in the neck.

On The Right Side

If you’re a side-sleeper, it is very important on which side you sleep on. Sleeping on the left side can pressure your internal organs, for example the stomach, lungs and liver, and sleeping on the right side can damage the heartburn. Pregnant sleepers are typically advised by the doctors to sleep on the left side, because it can help the circulation to the fetus.

if you have shoulder pain the sleep on your back and also support your painful shoulder with a small pillow and make sure the neck is adequately supported as well, avoid sleep on the side of painful shoulder.