Poor posture can result in back pain, which may subsequently lead to further postural issues. Additionally, sleeping in an incorrect position for an extended duration can negatively impact the spine. In an interview, Dr. Lakshay Bhaktiani, head of physiotherapy at PSRI Hospital, stated, “If you wake up in pain or notice that your discomfort intensifies in the morning, your sleeping posture could be the culprit.” The physiotherapist elaborated on common mistakes made during sleep that can adversely affect spinal health.

Common sleeping errors that can impact the spine:

Least favourable sleeping position:

The most detrimental sleeping position for your spine is lying on your stomach. This position flattens the natural curvature of the spine and causes abnormal flexion, leading to increased tension. Sleeping on your stomach makes it challenging to maintain a neutral spine, resulting in misalignment throughout the night. Rather than relaxing, the structures supporting your spine become rigid and strained.

Poor neck-spine alignment:

The type of pillow you use significantly influences your sleeping posture. A supportive pillow helps maintain proper alignment of the neck (cervical spine) and alleviates pressure points. Conversely, sleeping on an inadequate pillow or stacking multiple pillows can disrupt the alignment between your spine and neck, potentially causing neck and back pain.

Inadequate mattress support:

A mattress that lacks proper support for the spine can place additional stress on spinal tissues. Medium-firm mattresses are ideal for back sleepers, while softer mattresses provide cushioning for the shoulders and hips for side sleepers.

Best sleeping positions for spinal health:

Back sleeping:

Sleeping on your back is considered the optimal position for maintaining spinal health, particularly for those experiencing back pain. This position allows the spine to remain in a neutral alignment and ensures even weight distribution. Individuals suffering from lower back discomfort may benefit from placing an additional pillow under their knees to alleviate pressure and tension in the lower back muscles.

Side sleeping:

If back sleeping is not feasible for you, the next best alternative is to sleep on your side. It is important to keep your legs extended to support a neutral spine alignment. Choose a suitable pillow to prevent neck strain in this position. For those with spinal conditions, adhering to spine-friendly sleeping practices becomes even more essential.

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