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Everyone has their own sleeping position that feels immediately comfortable. But here’s the problem: Not all comfortable sleeping positions are healthy for your spine. Be it your posture or spinal alignment, all come under major risk.
Also read: Orthopedic surgeon shares 5 tips to protect spine if you have a desk job: Don’t sit cross-legged, get up every 45 minutes
To understand which sleeping positions one should avoid, HT Lifestyle contacted Dr. Rajneesh Kant, chiropractor, osteopathic and spine alignment specialist at Back to Nature Spine Clinic. He advised that a person should take care of his sleeping position, otherwise the spinal cord has to bear the brunt of it.
“The way you sleep determines how well your spine rests and heals. Your body repairs muscles, ligaments and joints while you sleep, but if your sleeping posture puts uneven pressure on the spine, it can upset the natural alignment of your vertebrae and put pressure on your nerves,” the chiropractor described the value of sleep and how it is essential for the rest and recovery of your spine.
Additionally, if one continues to sleep in a poor posture for a long period of time, Dr. Kant warned that this can lead not only to temporary stiffness in the morning, but in the long run, chronic back and neck pain and even posture imbalances.
Which sleeping positions should be avoided?
1. Sleeping on stomach
The first posture that Dr. Kant identified was sleeping on the stomach. He cautioned that despite initial comfort, it puts too much strain on the neck muscles.
“One of the most common poor sleeping positions is sleeping on the stomach. It may seem comfortable at first, but it forces you to turn your neck to one side for a long period of time,” he said. “This can put pressure on the neck muscles and compress the nerves that run down the cervical spine.”
Why is this seemingly comfortable situation bad? According to Dr. Kant, this situation in itself is ‘unnatural’. Explaining why this may not be natural, the chiropractor said, “If you sleep on your stomach, the lower back will bend in an unnatural direction, placing unnecessary stress on the lumbar region. Many people who sleep in this position develop stiffness in the neck and lower back, or even tingling in the arms due to nerve irritation.,
2. Sleeping with your head down
After a long day, lying in bed feels extremely comfortable, but Dr. Kant said that the fetal position can put pressure on your back, which can lead to spine-related problems later on.
,Many people hug their knees tightly to their chest thinking that this is comfortable, but such a position causes the spine to become too rounded,” said the chiropractor, citing a rounded spine as one of the major risks.
Turns out, when you’re tightly wrapped, other body functions and organs are under pressure, too. Dr. Kant warns, “This limits deep breathing, tightens the hip flexors, and over-stretches the back muscles. This can lead to decreased flexibility over time and long-term pain in the mid back.”
What is the best sleeping position?
So what is the best sleeping position? What is the marker that tells you that your sleeping position is correct? According to Dr. Kant, the best sleep position is one that maintains the natural curve of the spine, keeping it properly aligned throughout the night.
,The best sleeping position is one that maintains the natural curve of the spine, either lying on your back with a small pillow under your knees or lying on your side with a supportive pillow between your legs,” he explains.
Now that your spine is aligned, according to the chiropractor, your body weight is no longer concentrated in one spot like the shoulders, hips or lower back; Instead, it is spread evenly. This prevents any kind of tension or compression. You’ll likely wake up refreshed and feel less pain.
Dr. Kant further reiterated the importance of maintaining healthy sleep. This is as important as sitting or standing posture during the day. Good sleeping position is also responsible for energy levels and overall well-being.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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