A specialist in spine alignment has offered a clear dos and don’ts list for sleeping, identifying two common positions that can harm your spine and two that can help it. The expert explained that your nightly posture is a critical factor in your overall health. Sleep is when your body is meant to recover, but a bad position can lead to uneven pressure on vertebrae and nerves, causing pain and stiffness.
The expert warned that the stakes are high. Continuing to sleep in a poor posture can escalate from minor morning stiffness to chronic back and neck pain, and even a lasting posture imbalance. Your sleep position can either help your body repair or actively work against it.
The first “Don’t” is sleeping on your stomach. The specialist described this position as “unnatural” because it forces you to twist your neck to one side for hours, which can strain muscles and compress nerves. It also causes the lower back to arch excessively, putting stress on the lumbar region. This combination is a recipe for neck and lower back pain.
The second “Don’t” is the tight fetal position. The expert noted that while it feels “cozy,” tucking your knees tightly to your chest “rounds the spine too much.” This over-stretches your back muscles, tightens your hip flexors, and restricts deep breathing, which can lead to decreased flexibility and chronic mid-back pain.
The “Dos” are the positions that maintain the spine’s natural curve. The specialist 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 body weight, prevent strain, and allow your spine to rest in a neutral, healthy alignment.