“Compresses Nerves” and “Strains Muscles”: The Truth About Stomach Sleeping

A spine alignment specialist has gone into detail about why sleeping on your stomach is one of the worst things you can do for your body. He explained that this position “compresses nerves” and “strains muscles,” leading to a host of problems. Sleep is supposed to be for recovery, but this position actively causes strain.
The expert cautioned that the primary issue is that stomach sleeping “makes you have to twist your neck to one side for an extended period.” This prolonged rotation can strain the muscles in your neck and, more seriously, compress the nerves that run down your cervical spine. This is why many stomach sleepers wake up with a stiff neck or tingling in their arms.
The specialist also highlighted the “unnatural” arch this position creates in the lower back. This hyperextension puts undue stress on the lumbar region, contributing to chronic lower back pain and stiffness. “Many people who sleep in such a position develop stiffness in the neck and lower back,” he stated.
The expert also warned against the tight fetal position, noting that it “rounds the spine too much.” This over-stretches back muscles, tightens hip flexors, and restricts deep breathing, leading to its own set of problems like mid-back pain.
To protect your spine, the specialist recommends a neutral sleeping posture. The goal is to maintain the spine’s natural curve. This is best achieved by lying on your back with a small pillow under your knees, or on your side with a supportive pillow between your legs. These positions distribute weight evenly and prevent strain.