What sleeping positions should I avoid if I have neck and back pain?

Sleeping on the stomach is a bad position for the neck because it is forced into severe rotation for prolonged periods of time. So, if you sleep on your stomach, stop! This is probably the worst position for your neck and back.

Sleeping on your back can also be bad -- especially with a thick pillow under your head. The pillow essentially holds the head in a forward position and allows the muscles attaching from the neck to the base of the skull to remain short. This reinforces the forward-head position when you are standing and creates a vicious cycle wherein the head is not permitted to return to an ideal position.