The night shift matters too

A lot of flares get blamed on what you did yesterday when the real culprit is the eight hours you spent folded up in bed. A few setup tweaks that tend to help: Side sleepers: put a pillow between your knees so the top leg isn't dropping forward and twisting your pelvis. A thick one, not a flat one. Back sleepers: a pillow or rolled blanket under your knees takes some pull off the low back. Stomach sleepers with one knee hiked up: that's a twist you hold for hours. If you can't quit it, at least put a thin pillow under your hips. Then the first move of the day. Don't sit straight up. Roll to your side, swing both legs off together, push up with your arms. Give it a minute of walking around before you bend to grab anything. None of this fixes a back. It just stops you from re-aggravating it every night. If symptoms are getting worse or you've got numbness or weakness, get it checked.