Spine Specialist Reveals: The 2 “Comfortable” Sleep Positions That Are Wrecking Your Back

We all have a favorite sleeping position, the one we instinctively curl into for comfort. However, a spine alignment specialist has issued a stark warning that some of the coziest postures are actively harming our spinal health. What feels comfortable for a few minutes can lead to a night of misalignment, setting the stage for long-term problems. The way you sleep dictates how well your spine rests and recovers overnight, and choosing the wrong position can undo all the rest you’re trying to get.
The specialist explained that nighttime is when the body is supposed to repair muscles, joints, and ligaments. But if your sleeping posture puts uneven or unnatural pressure on the spine, it can disrupt the natural alignment of your vertebrae. This pressure can also strain the surrounding nerves, which is why you might wake up feeling stiff or sore instead of refreshed. The expert cautions that this isn’t just about a temporary ache; it’s a cumulative problem.
The first position to be flagged is sleeping on your stomach. While it might feel relaxing at first, the chiropractor warned it’s one of the most detrimental positions for your spine. The primary issue is that it forces you to twist your neck to one side, holding it in a rotated position for hours. This prolonged twist can strain the delicate muscles in your neck and, more seriously, compress the nerves that exit the cervical spine, potentially leading to pain or tingling that radiates down your arms.
The damage from stomach sleeping doesn’t stop at the neck. This “unnatural” posture also causes the lower back to arch excessively, placing significant stress on the lumbar region. This hyperextension can lead to chronic lower back pain and stiffness. The second problematic position is sleeping tightly curled up in a fetal position. While it feels safe and cozy, this posture causes the spine to round too much, over-stretching back muscles and tightening hip flexors. It also restricts deep breathing by compressing the diaphragm.
So, what is the best way to sleep? According to the specialist, the goal is to maintain the spine’s natural curve. This is best achieved by lying on your back with a small pillow tucked under your knees to support the lower back, or by lying on your side with a supportive pillow placed between your legs. These positions spread your body weight evenly, preventing strain on any single point like the hips or shoulders, allowing you to wake up refreshed and pain-free.