*To alleviate back pain, sleeping positions play a crucial role in reducing pressure on the spine and promoting restorative rest.
According to The New York Post, experts advise avoiding stomach sleeping, as it flattens the spine’s natural curve, strains muscles and joints, and can worsen upper back pain by forcing the neck to twist. It may also cause facial puffiness due to prolonged contact with the pillow. For those who sleep on their stomach, placing a pillow under the hips and lower abdomen can help.
“Stomach sleeping is just unhealthy. You’re compressing your chest, and if you’re a person who cares about vanity, you are smushing your face up against the pillow,” Dr. Darien Sutton, a board-certified emergency medicine physician and a medical correspondent for ABC News, said recently on “Good Morning America.” “You might look older when you wake up if you’re sleeping on your stomach.”
Back sleeping is considered ideal for spinal alignment, especially when supported by a pillow under the knees and neck. However, this position may not suit everyone, particularly pregnant women or individuals with sleep apnea, as it can reduce blood circulation or obstruct the airway.
Side sleeping is the second-best option for managing back pain, particularly when legs are kept straight and a pillow is placed between them to maintain spinal alignment. The fetal position, however, may cause uneven weight distribution and discomfort. Proper posture during sleep is key to reducing pain and ensuring better recovery.
“It requires some choreography to make sure that you’re sleeping right and you’re eliminating back pain,” said Sutton.
Learn more about how you can prevent sleep-related back pain in the clip below.
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