Keep aligned even though going: Transfer your total system as a single device when turning in mattress instead of twisting or bending on the waistline. Maintain your ears, shoulders, and hips aligned, pull in and tighten your belly, and bend your knees toward your upper body when you roll over. https://www.theorthopaedicandpainpractice.com/the-best-sleeping-positions-to-relieve-neck-pain/