Is sleeping on your stomach good for your spine?
When it comes to getting a good night’s sleep, many people don’t consider the long-term effects of their sleeping position on their spine. While sleeping on your stomach can be comfortable in the short-term, it may very well be doing more harm in the long run. In this article, we will dive deeper into the pros and cons of stomach sleeping and how it affects the spine and how to improve your sleep posture.
What Posture is Best for Spinal Health?
Suboptimal posture, such as sleeping on your stomach, can cause a misalignment of your spine’s natural curves. This can lead to long-term problems such as disc compression and nerve impingement. On the other hand, sleeping in a more ergonomically correct position, such as on your back or side, can help reduce disc compression in the lower spine. Therefore, it is always best to sleep in a posture that mantains your spine’s natural curves.
How Does Sleeping on Your Stomach Affect Spine Alignment?
When people sleep on their stomachs, it causes their spine to arch excessively throughout the night, which can lead to neck and back pain. The pressure put on the lower back also increases significantly, which can lead to disc problems. In addition, the pressure created by lying on one’s stomach can cause numbness and tingling in the arms and legs, as well as a general feeling of stiffness in the morning.
Pros and Cons of Stomach Sleeping
Stomach sleeping provides those who experience snoring or symptoms of sleep apnea with the benefit of better air flow. Additionally, some people find it more comfortable to sleep in this position. On the other hand, if you have spinal problems or disc degeneration, it is not advised to sleep on your stomach due to increased pain and pressure in the spine.
How to Improve Your Sleep Posture
If lying on your back isn’t comfortable, you can attempt to improve your posture while sleeping on your side. One way to do this is by placing a pillow underneath the side of your hip that’s facing downward while lying on your stomach (or opposite side if lying on your back or side). This helps support the curve in your lumbar spine, which can alleviate pressure on the disc. In addition, you should use a low-loft pillow that will keep your head from turning too far to one side.
Tips for Better Sleep Positioning
If you want to sleep on your stomach without risking the pain that can come with it, try placing a pillow beneath both knees. This will help keep your spine in a neutral alignment which reduces the risk of compressing your discs or putting pressure on your lower back. Additionally, you should make sure to sleep with your head neither too flat nor too far elevated, as this could also put a strain on your neck.
Can sleeping on your stomach cause back pain?
Sleeping on your stomach for an extended period of time can cause temporary back pain followed by more chronic back pain over time. The constant strain this posture puts on the lower back has been found to cause chronic disc problems and nerve impingement in some people. Additionally, it can cause neck pain due to the Atlas (C1) vertebrae being forced into an awkward position. Therefore, it is generally advised that people avoid this sleeping posture or else risk long-term back pain.
Alternatives to Stomach Sleeping
The best alternative to stomach sleeping is to either sleep on your back or on your side. Both postures maintain better alignment of the spinal column than stomach sleeping and have been found to reduce low back pain. For those who find back or side sleeping uncomfortable, using fewer pillows or a softer mattress may help alleviate neck or back pain.
Is Sleeping on Your Side More Beneficial?
Sleeping on your side is generally more beneficial than sleeping on your back for those with disc problems since it does not place extra pressure on the vertebrae. However, there are some drawbacks to this position, as well. Side sleeping causes the head to turn one way and stay there for an extended period of time. This can lead to neck pain due to muscle strain and can also cause numbness and tingling in one of the arms.
What Type of Pillow is Best for Stomach Sleepers?
The type of pillow that’s best for stomach sleepers depends on the individual’s weight and height. Those who are lighter and/or shorter need something that provides firmness without being too thick or hard. Those who are heavier or taller may need a firmer pillow that provides more support. Those with neck or shoulder problems should avoid using large pillows and instead opt for something more specifically tailored for their unique needs.
Overall, sleeping on your stomach is not advised by most doctors due to its potential for causing long-term spinal problems. However, if you do decide to stomach sleep it is best to keep your spine neutral by using extra pillows under your knees and hips and using a low-loft pillow that won’t force your head too far off center. Additionally, alternate between sleeping on your back or side to reduce your risk of developing neck or back pain.
