We spend about a third of our lives sleeping, yet many people overlook how their sleep position impacts spinal health.
Poor posture during sleep can lead to back pain, neck stiffness, and long-term issues with alignment.
Here’s how common sleep positions affect your spine and how to improve them.
Back Sleeping – Great for Alignment
Sleeping on your back helps keep your spine in a neutral position, which can prevent or ease back and neck pain.
- Pros: Promotes spinal alignment, reduces joint pressure.
- Cons: Can worsen snoring or sleep apnea.
- Tip: Use a supportive pillow and place a small pillow under your knees to ease lower back tension.
Side Sleeping – Popular and Spine-Friendly
Side sleeping is the most common position and is generally good for spinal health—especially when done with the right support.
- Pros: Reduces snoring, suitable during pregnancy, relieves acid reflux.
- Cons: Can cause shoulder or hip discomfort if not aligned.
- Tip: Use a pillow between your knees and ensure your neck is supported to maintain straight spinal alignment.
Stomach Sleeping – Least Recommended
Sleeping on your stomach puts stress on the neck and lower back due to unnatural rotation and arching.
- Pros: May help reduce snoring.
- Cons: Can lead to neck pain, tightness, and spinal strain.
- Tip: If you prefer this position, use a very flat pillow and place one under your pelvis to reduce back strain.
Sleep is when your body repairs and regenerates. The position you sleep in should support this process, not hinder it. Making small changes—like adjusting your pillow height, mattress firmness, or leg support, can help maintain spinal alignment and prevent discomfort.
If you’re waking up sore, stiff, or experiencing ongoing discomfort, our allied health professionals at Canterbury Health Hub can assess your posture and provide hands-on treatment and advice tailored to your needs.