An apparatus for alleviating lower back pain while sleeping on a front side portion of one's body comprising: a pillow cover having a width generally equal to a width of the body, said pillow cover having an elongate opening therealong for insertion of a pillow insert and opposite lateral side straps extending therefrom for encircling the waist of the user; and, a pillow insert having a central portion and similar lateral side portions. A method for alleviating lower back pain while sleeping on a front side portion of one's body comprising the following steps: a) providing a pillow cover having a width generally equal to a width of the body, said pillow cover having an elongate opening therealong for insertion of a pillow insert and opposite lateral side straps extending therefrom for encircling the waist of the user; and, b) positioning a pillow insert having a central portion and similar lateral side portions within the pillow cover; and, c) strapping the pillow cover containing the pillow insert around one's waist positioning said insert on one's front side. When the user the user rolls from on his side onto his front he is supported on the apparatus and thereby the vertebrae in his lower spine are more separated to alleviate spinal cord compression and pain.
