If you’re a stomach sleeper, a spine specialist has a blunt message for you: stop. A chiropractor and spine alignment expert has described stomach sleeping as “unnatural” and one of the most common “bad sleep positions.” He explained that while it may feel comfortable, it places significant strain on both your neck and your lower back.
The primary issue, the specialist detailed, is that the position “makes you have to twist your neck to one side for an extended period.” This prolonged rotation can severely strain neck muscles and compress the nerves that exit the cervical spine. This is a common cause of waking up with a stiff neck or tingling in the arms.
But the damage doesn’t stop at the neck. The expert added that when you lie on your stomach, “the lower back will arch in an unnatural direction, putting undue stress on the lumbar region.” This hyperextension can lead to chronic lower back pain and stiffness. The combination of neck and back strain makes this position particularly detrimental.
The specialist also warned against the tight fetal position, noting that it “rounds the spine too much,” which over-stretches back muscles and tightens hip flexors. He cautioned that both of these poor postures can lead to chronic pain and posture imbalances over time.
The ideal sleeping position, the expert concluded, is one that maintains the spine’s natural curve. He recommends lying on your back with a small pillow under your knees, or on your side with a supportive pillow between your legs. These positions evenly distribute your body weight, prevent strain, and allow your spine to truly rest.