A specialist in spine alignment has broken down the best and worst ways to sleep, emphasizing that the goal is to “maintain the spine’s natural curve.” A chiropractor explained that your sleeping posture is critical for your body’s nightly repair process, and the wrong position can lead to chronic pain.
The specialist warned that the long-term effects of bad sleeping habits are serious. He stated that continued poor posture at night can lead to chronic back and neck pain and even create a lasting posture imbalance. Your energy levels and overall well-being are directly tied to how well your spine rests.
The first “worst” position is stomach sleeping. The specialist explained that this “unnatural” posture forces you to twist your neck to one side, which strains muscles and compresses nerves. It also causes the lower back to arch excessively, stressing the lumbar region.
The second “worst” position is the tight fetal pose. 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, which can lead to decreased flexibility and chronic mid-back pain.
The “best” positions, according to the specialist, are those that maintain alignment. 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 distribute weight evenly, prevent strain, and allow your spine to truly rest.