Key takeaways:

Maintain a neutral spine while sleeping to alleviate back pain.
Utilize towels or pillows to support the spine in a neutral position.
Stabilize the spine by engaging core muscles during transitions.

Summary Objective: The goal is to provide an engaging, well-organized blog post summary that encapsulates the essential knowledge and insights from the video transcript, formatted correctly using Markdown for easy readability and practical application.

# 1. Maintain a Neutral Spine

A neutral spine has a slight curve when laying on your back.
Many painful backs are relieved by fostering a more neutral spine.
To support a neutral spine, you can use towels or pillows under the back, especially if you have larger hips or are flexion intolerant.

"A neutral spine when laying on your back is going to have a slight curve... To help support this neutral spine is strategically use some towels or pillows in this position."

# 2. Use Towels or Pillows for Support

For side sleepers, a towel roll can support the spine in a more neutral position and limit side bending.
Placing a pillow under the knees can help lock the spine and pelvis into a better position.

"For some people because for some that movement that you may get out of your pelvis when your leg drops May place an uneven force on the spine and for some people that is a trigger for their pain so for that person just placing a pillow between the knees and or supporting the spine in this position with a towel can help that side sleeper get a little bit better sleep."

# 3. Stabilize the Spine with Core Engagement

For those with instability in the spine, engaging core muscles during transitions can help limit excessive motion.
Stiffening the core can reduce twisting and micro-movements that may trigger pain.

"For that person that has pain rolling over in bed tip three is going to be stabilizing your spine by just stiffening your core slightly as As you move... This can be a really helpful trick so again guys we have three tips for today we had a towel underneath the low back for the back sleeper for the side sleeper a pillow under the knees and the low back as well to Foster that neutral spine and tip three was making sure that you maintain a little bit of stiffness within the core when you are transitioning if you're that person that gets triggered pain like that hope this allows you to finally get some painfree sleep till next time guys have a great night"

Summary for: How To Sleep WITHOUT Back Pain