We all have a “go-to” sleeping position, but a spine expert warns that this instinctive choice could be detrimental to our health. A chiropractor and spine alignment specialist explained that the way you sleep is just as important as your daytime posture. Sleep is a critical time for the body to repair, but a poor posture can put uneven pressure on the spine, disrupting its alignment and straining nerves.
The specialist emphasized the long-term consequences. He warned that if you continue to sleep in a poor posture, it can lead to more than just morning stiffness. It can result in chronic back and neck pain and even a posture imbalance. Your body needs to be in a neutral position to effectively repair muscles, ligaments, and joints overnight.
The expert identified sleeping on your stomach as one of the worst offenders. This position, he explained, is “unnatural” and forces you to twist your neck to one side for hours. This sustained rotation can strain neck muscles and compress nerves in the cervical spine, leading to stiffness or tingling in the arms. It also causes the lower back to arch, stressing the lumbar region.
The second problematic posture is the tight fetal position. While curling up “feels super comfortable,” the specialist noted that tucking your knees tightly to your chest rounds the spine too much. This over-stretches the back muscles, tightens the hip flexors, and restricts deep breathing. This combination can, over time, decrease flexibility and lead to chronic mid-back pain.
The best way to sleep, according to the specialist, is to maintain the spine’s natural curve. He recommends lying on your back with a small pillow under your knees to support the lower back, or on your side with a supportive pillow between your legs. These positions distribute your body weight evenly, prevent strain, and are the key to waking up refreshed and pain-free.
