The Sleep-Spine Connection: Why Your Posture at Night Matters

There is a powerful connection between your sleep and your spinal health, and a chiropractor is urging people to pay attention to it. A specialist in spine alignment explained that your posture at night is “as important as sitting or standing posture during the day.” He identified two common positions that disrupt this connection and lead to pain.
The specialist explained that sleep is when your body repairs muscles, ligaments, and joints. A poor sleeping posture can put uneven pressure on the spine, misaligning vertebrae and straining nerves. This prevents the body from properly healing and can lead to chronic back and neck pain, and even a lasting posture imbalance.
The first position to be avoided is sleeping on your stomach. The expert described this as “unnatural” because it forces you to twist your neck to one side, which strains muscles and compresses nerves. It also causes the lower back to arch excessively, putting stress on the lumbar region.
The second position to avoid is the tight fetal position. The specialist noted that while it feels “cozy,” tucking your knees tightly to your chest “rounds the spine too much.” This C-shape 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 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 and prevent strain.