That morning stiffness you feel might be a red flag for a much bigger problem. A spine specialist warns that a bad sleeping position, if continued, can lead to “chronic back and neck pain and even a posture imbalance.” He stressed that what feels like temporary discomfort can be a sign of cumulative, long-term damage.
The expert, a chiropractor and spine alignment specialist, explained that sleep is a time for repair. But a poor posture—one that puts uneven pressure on the spine—disrupts this process, straining nerves and misaligning vertebrae night after night. Your body is forced to cope with this strain instead of healing from the day’s activities.
He identified stomach sleeping as a major culprit. It’s an “unnatural” position that forces a prolonged neck twist (straining muscles, compressing nerves) and an excessive lower back arch (stressing the lumbar spine). This combination is a common source of stiffness in both the neck and lower back.
He also warned against the “cozy” tight fetal position. This posture “rounds the spine too much,” which over-stretches back muscles, tightens hip flexors, and restricts the diaphragm, limiting deep breathing. This can lead to decreased flexibility and chronic mid-back pain.
To prevent this long-term damage, the specialist recommends postures that maintain the spine’s natural curve. The best options are sleeping 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 keep the hips aligned. These positions allow for even weight distribution and true spinal rest.