That “go-to” sleeping position that instantly feels comfy could be the very reason for your chronic aches and pains. A chiropractor and spine specialist has identified two specific sleeping postures that, despite their popularity, can be detrimental to spinal health. The expert explained that your body’s nightly repair cycle—when it heals muscles, ligaments, and joints—is highly dependent on your posture. A poor position can sabotage this process entirely.
According to the specialist, an improper sleeping posture places uneven pressure on the spine, which can disrupt the natural alignment of your vertebrae and even strain the nerves. This is not a minor issue. The expert warned that while it might start as temporary morning stiffness, maintaining these poor postures night after night can lead to chronic back and neck pain. In the long run, it may even contribute to a significant posture imbalance.
The first position flagged for avoidance is sleeping on your stomach. This posture is particularly problematic because it forces you to keep your neck twisted to one side for extended periods just to breathe. This sustained rotation can severely strain neck muscles and compress the sensitive nerves in your cervical spine. The expert noted this position is “unnatural” and also causes the lower back to arch excessively, putting a heavy load on the lumbar region and often leading to stiffness.
The second culprit is the tightly curled “fetal” position. While curling up after a long day feels comforting, the specialist highlighted that tucking your knees tightly to your chest causes the spine to round too much. This extreme curvature over-stretches the muscles in your back, tightens your hip flexors, and even limits your ability to breathe deeply by constricting your diaphragm. This combination can, over time, decrease your flexibility and result in chronic pain, especially in the mid-back.
So, what’s the best alternative? The specialist stated that the best sleeping position is one that keeps your spine in a neutral alignment, maintaining its natural curve. This is best achieved by lying on your back with a small pillow under your knees, or on your side with a firm pillow between your legs. These positions allow your body weight to be distributed evenly, preventing strain and allowing your spine to truly rest and recover.