Are you getting the most out of your sleep, or is your nightly posture setting you up for a day of pain? A spine specialist has broken down the best and worst ways to sleep, revealing that the “comfiest” positions are often the most damaging. The expert stressed that sleep is a vital period of recovery for the spine, but a poor posture can put uneven pressure on vertebrae and nerves, actively hindering this repair process.
The specialist warned that the consequences of poor sleep posture are cumulative. What starts as waking up with a sore neck can, over many years, develop into chronic back pain, neck issues, and even a noticeable posture imbalance. The first position he advised everyone to abandon is sleeping on the stomach. Despite its initial comfort, it forces your head to be twisted to one side for hours, which can strain neck muscles and compress nerves.
The problem with stomach sleeping is twofold. Beyond the neck strain, the specialist elaborated that this “unnatural” position also causes the lower back to sink into an exaggerated arch. This places significant stress on the lumbar vertebrae and surrounding structures, often leading to lower back stiffness and pain. The expert noted that tingling in the arms is a common complaint from stomach sleepers, likely due to this nerve irritation.
The second problematic posture is the “cozy” fetal position, where the knees are tucked tightly into the chest. This position, the specialist explained, causes the spine to round too much. This over-stretches the muscles of the back, tightens the hip flexors (which are already tight for most people), and restricts the diaphragm, making deep breathing difficult. Over time, this can lead to decreased flexibility and persistent mid-back pain.
So, what is the best position? The expert stated that the goal is to maintain the spine’s natural curve. He recommends lying on your back with a small pillow under your knees, which supports the lumbar spine. The alternative is lying on your side with a firm pillow between your legs to keep your hips aligned. Both positions distribute body weight evenly, prevent strain, and are the key to waking up refreshed.