Spine Specialist’s Warning: That “Comfy” Sleep Position May Cause Chronic Pain

We all have a go-to sleeping position, the one that feels most comfortable and helps us drift off. However, a spine alignment specialist has issued a significant warning: what feels “comfy” is not always healthy for your spine. The expert explained that your posture during sleep is just as critical as your sitting or standing posture during the day. Sleep is the body’s primary time for recovery and repair, but a poor position can actively work against this, causing strain instead of relief.
The specialist emphasized that when you sleep in a misaligned position, you place uneven pressure on your spine. This can disrupt the natural alignment of your vertebrae and put strain on the delicate nerves that exit the spinal column. While this might only feel like minor morning stiffness at first, the expert cautions that this is a cumulative problem. Over time, this nightly strain can lead to chronic back and neck pain and even contribute to a lasting posture imbalance.
The first position to be strongly avoided is sleeping on your stomach. The chiropractor described this as one of the “most common bad sleep positions.” The primary reason is that it forces you to twist your neck to one side, holding it in a rotated position for hours. This can severely strain your neck muscles and compress nerves, which is why many stomach sleepers report stiffness or tingling in their arms.
The damage from stomach sleeping doesn’t stop at the neck. The specialist added that this “unnatural” posture also causes the lower back to arch excessively, placing significant stress on the lumbar region. The second problematic position is the tightly curled-up fetal pose. While it feels cozy, the expert noted that tucking your knees tightly to your chest “rounds the spine too much,” over-stretching back muscles, tightening hip flexors, and even limiting deep breathing.
The best way to protect your spine, according to the specialist, is to adopt a position that maintains its 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 distribute your body weight evenly, prevent strain, and allow your spine to truly rest and recover.