The key to a restorative, pain-free night of sleep is achieving a “neutral spine,” according to a specialist in chiropractic care. He explained that the “best sleeping posture is one that maintains the spine’s natural curve.” To achieve this, he warned against two very common positions that do the exact opposite, leading to pain and stiffness.
The specialist emphasized that sleep is when your body should be repairing itself. A poor posture disrupts this by putting uneven pressure on vertebrae and nerves. He cautioned that this can lead to chronic back and neck pain and even a lasting posture imbalance if not corrected. Your nightly posture is just as critical as your daytime one.
The first position that breaks a neutral spine is stomach sleeping. The expert described this as “unnatural” because it forces the neck into a prolonged twist and causes the lower back to arch excessively. This puts significant stress on both the cervical and lumbar regions of the spine.
The second position to avoid is the tight fetal position. The expert noted that while it “feels super comfortable,” 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, all of which work against a healthy, neutral spine.
To achieve that ideal neutral spine, the specialist recommends two positions. The first is lying on your back with a small pillow under your knees to support the lower back. The second is lying on your side with a supportive pillow between your legs to keep the hips and spine aligned. These positions distribute weight evenly, prevent strain, and allow you to wake up refreshed.