Do I need a referral?

No — you can book directly. Osteopaths are primary healthcare practitioners in Australia, so there's no need for a GP referral.

Can I claim on private health?

Yes. If you have Extras cover with osteo included, we can process your rebate on the spot via HICAPS. Bring your card and we'll sort it.

How many sessions will I need?

You'll leave your first session with an honest estimate. Most people need 3–6 focused sessions — not endless appointments. If you need more, we'll tell you why.

Osteopathy is gentle, evidence-based, and tailored to your body. Steven is AHPRA-registered and will never do anything you're not comfortable with.

What's the difference between osteo, physio, and chiro?

There's significant overlap. Osteopathy takes a whole-body view, blending manual therapy with movement and strength. We'll explain what we think you need — and happily refer elsewhere if we're not the right fit.

Something comfortable you can move in — think gym gear. You stay fully clothed during assessment and treatment.

Can you treat me if I'm pregnant?

Yes. Osteo is commonly used during pregnancy for low back, pelvic, and postural pain. We use pregnancy-safe positions and techniques.

Spine

Best sleeping positions for back and neck pain

10 July 2026·4 min read

Person easing lower back stiffness after sleep — sleeping position back pain osteopath Berwick

Photo by Conscious Design on Unsplash

If you wake up stiffer than you went to bed, your sleeping position is worth a look. No position fixes back or neck pain on its own, but the right setup takes eight hours of unhelpful load off irritated joints and muscles every single night, which is a bigger dose of relief than any stretch you'll do during the day. Here's what actually helps for the best sleeping position for back and neck pain.

Side sleeping: the reliable default

For most people with lower back pain, side sleeping works best, with one addition that most people skip: a pillow between the knees. Without it, the top leg drops forward and rotates the pelvis and lower spine all night. A firm pillow between knees and ankles keeps the hips stacked and the spine neutral. If you get hip pain lying on your side, the pillow helps that too, and switching sides periodically spreads the load.

Back sleeping: good for the spine, needs the right pillows

Sleeping on your back distributes weight evenly and keeps the spine close to neutral, making it a good option for both back and neck pain. Two adjustments matter: a pillow under the knees to soften the pull on the lower back, and a low pillow under the head. A thick pillow pushes the head forward for hours, which is a common driver of morning neck pain and headaches.

Stomach sleeping: the one to move away from

Lying face-down forces your neck into full rotation for hours and flattens the lower back into extension. If you have neck pain, stomach sleeping is probably feeding it. Breaking the habit is hard because position changes happen unconsciously, but there's a practical trick: start on your side hugging a body pillow, which gives the front of your body the contact stomach sleepers are seeking. Long-time stomach sleepers rarely convert overnight, and partial progress still helps.

Getting pillow height right

The rule is simple: your neck should stay in line with the rest of your spine. Side sleepers need a thicker pillow that fills the gap between shoulder and ear. Back sleepers need a lower one. The wrong height in either direction shows up as neck stiffness and headaches in the morning. If your pillow is old enough that it folds flat or you punch it into shape every night, it's not supporting anything.

What morning stiffness is telling you

A few minutes of morning stiffness that eases as you move is normal. Stiffness that lasts past your shower, pain that wakes you during the night, or numbness and tingling in your arms on waking suggests something more than position, usually joints or muscles that are irritated enough that no position feels good. That's treatable. Fixing the pillow setup helps, but if you're rearranging pillows every night and still waking sore, it's the underlying irritation that needs addressing.

Dealing with this condition?

Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.

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Steven Eskaf

AHPRA-registered osteopath and founder of RISE Sports & Spinal in Berwick. Steven specialises in sports injuries, spinal pain, and movement-based rehabilitation.