It is common for adults to sleep flat on their backs facing the ceiling. This position is in fact popular among children too. Not only is it a relaxing position, it promotes good sleep by and large.
However, the most common mistake here too lies in using only a head pillow while laying flat out on the back. This posture puts more pressure on the back unknowingly because the natural curve created gets no support besides at the head region.
It is therefore advisable and important to provide support at the middle region of the back where the back curves as also at the back of the knee area to support the lower back and joints.
This will help maintain a straight line and support the back, thereby minimizing the chance of any back or neck pain later.
Another way is to use a better mattress or ensembles ones that are specially built for patients with bad backs. These mattresses have natural curves that allow you to support the curve of your back as you sleep. A lot of elderly people or those with back problems either use this option or attach other thinner mattresses to their normal bed to provide better support while sleeping.
Sleeping on stomach will give you experiences a lot of strain, this is why you will notice that it hurts when you change positions again.
These corrected postures or tips will help you improve any back or neck pain you may be suffering from.