A spine specialist has identified two very common sleeping positions as “major risks” for your spinal health. A chiropractor and spine alignment expert explained that the way you sleep determines how well your spine rests and recovers. A poor posture can turn eight hours of rest into eight hours of strain, leading to long-term problems.
The specialist emphasized that the consequences of poor sleep posture are cumulative. He warned that this nightly strain can lead to chronic back and neck pain and even a lasting posture imbalance. Your body needs to be in a neutral position to effectively repair muscles, ligaments, and joints overnight.
The first “major risk” is sleeping on your stomach. The specialist cautioned that this “unnatural” posture forces you to twist your neck to one side for hours. This sustained rotation strains neck muscles and can compress nerves in the cervical spine. It also causes the lower back to arch excessively, putting undue stress on the lumbar region.
The second “major risk” is the tight fetal position. The expert noted that while it “feels super comfortable,” 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.
To avoid these risks, the specialist recommends a position that maintains the spine’s natural curve. The best options are lying on your back with a small pillow under your knees, or on your side with a supportive pillow between your legs. These positions distribute weight evenly, prevent strain, and allow for a truly restorative night’s sleep.