Chronic Back Pain? Your Sleep Position Could Be the Culprit, Says Specialist

If you’re battling chronic back pain, your sleeping habits might be a key part of the problem. A chiropractor and spine alignment specialist has identified two very common sleeping positions that can lead to long-term issues. The expert explained that the way you sleep determines how well your spine rests and recovers. A poor posture can put uneven pressure on vertebrae and nerves, disrupting this vital process.
The specialist warned that the consequences can be severe. “If one continues to sleep in poor posture for longer periods,” he stated, “it may… result in chronic back and neck pain and even a posture imbalance.” This is not just about temporary morning stiffness; it’s about cumulative damage that affects your health, energy levels, and overall well-being.
The first position to be avoided 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. Furthermore, it causes the lower back to arch excessively, putting undue stress on the lumbar region and contributing to lower back pain.
The second risky posture is the tight fetal position. The expert noted that many people “tuck their knees tightly to their chest, thinking it’s cozy.” However, this rounds the spine too much. This C-shape over-stretches the back muscles, tightens the hip flexors, and restricts deep breathing. Over time, this can lead to decreased flexibility and chronic mid-back pain.
The best sleeping position, according to the specialist, is one that maintains the spine’s natural, neutral curve. He recommends lying on your back with a small pillow under your knees to support the lower back, or on your side with a supportive pillow between your legs to align the hips. These positions distribute weight evenly, prevent strain, and allow you to wake up refreshed.