The 2 Sleep Positions a Spine Expert Wants You to Abandon Immediately

Your favorite way of sleeping might be the source of your chronic pain. A specialist in spine alignment has cautioned the public about two extremely common sleeping positions that can put spinal health at major risk. He stressed that the way you position your body during its nightly recovery phase is critical. A poor posture can lead to uneven pressure on vertebrae and nerves, which can sabotage the body’s natural repair process.
The specialist warned that this is not a minor issue. While you might just feel some stiffness in the morning, the cumulative effect of sleeping in a bad position for years can lead to chronic back and neck pain. It can even cause a permanent posture imbalance, which affects your overall energy and well-being. Your nightly posture deserves as much attention as your daytime sitting or standing posture.
The first, and one of the most detrimental, positions is sleeping on your stomach. The specialist explained that this forces you to twist your neck to one side for an extended period. This sustained rotation is a major source of strain for neck muscles and can compress the delicate nerves in the cervical spine. He also highlighted that this “unnatural” position causes the lower back to arch excessively, stressing the lumbar region.
The second position to abandon is the tightly curled-up fetal pose. The expert noted that while it feels “cozy” to tuck your knees right up to your chest, this position “rounds the spine too much.” This over-stretches the muscles in your back, which can lead to weakness and pain. It also tightens the hip flexors and restricts the diaphragm, limiting deep, restorative breathing and decreasing flexibility over time.
For a healthy spine, the specialist recommends a neutral position. The ideal posture is one that maintains the spine’s natural curve. He suggests lying on your back with a small pillow under your knees, or on your side with a supportive pillow between your legs. These simple adjustments can evenly distribute your body weight, prevent strain, and help you wake up pain-free.