It’s possible to teach yourself to become a back sleeper with a bit of work, and it takes roughly 21 days to form a habit. Here are some tips to start back sleeping: Use a medium or medium-firm mattress suited for back sleeping. Spread out your arms and legs to improve circulation. Elevate your upper body using a wedge pillow to reduce pressure and maintain your position. Place a small pillow or rolled-up towel under your knees to minimize lower back pain. Create a pillow barrier on both sides of your body to prevent rolling over. It may feel a bit awkward when you initially start sleeping on your back, but this is normal. However, if back sleeping is uncomfortable to the point where you cannot sleep, it’s okay to stop and try again another night. You might also try side sleeping, which is another healthy sleeping position.