Is Sleeping on Your Stomach Bad for Back and Neck Pain?
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Hinge Health member’s question:
"Is sleeping on my stomach bad for my back or neck?”
Hinge Health physical therapist Laura Plankis’s answer:
As a physical therapist, I often hear this question — and my short answer is no: sleeping on your stomach is not inherently bad. There’s no single “correct” way to sleep. What matters most is finding a position that allows you to rest comfortably and wake up without pain.
That said, stomach sleeping can contribute to back and neck discomfort for some people. Here’s what you should know and how to adjust your sleep setup if needed.
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Nuestros expertos de Hinge Health
Claudia Canales, PT, DPT
Does Sleeping on Your Stomach Cause Pain?
Sleeping on your stomach doesn’t automatically lead to pain or injury. But if it causes your back or neck to stay in a position that you’re not used to, you might wake up in discomfort.
For example, lying on your stomach naturally increases the curve in your lower back. If you don’t regularly move into this posture throughout the day, your back may ache simply because it’s not accustomed to that position. Similarly, turning your head to the side for hours at a time — something you have to do to breathe while stomach sleeping — can lead to neck stiffness if your body isn’t used to that range of motion. Same goes for your shoulders if you sleep with your arms overhead.
How to Make Stomach Sleeping More Comfortable
If you prefer sleeping on your stomach, small adjustments can help you avoid pain. Here’s what I recommend:
Place a pillow under your pelvis to reduce arching in your lower back.
Place a pillow under your shins to help distribute pressure across your body more evenly.
Consider ditching your head pillow if it forces your neck into an uncomfortable position.
Check your mattress. There’s no “best” mattress for preventing pain, but if your mattress is too soft or too firm, it may impact your comfort. An older mattress that no longer supports your body well can contribute to discomfort regardless of your sleep position.
If You Want to Transition to a Different Sleep Position
Here are some tips if stomach sleeping is causing you persistent discomfort and you want to transition to a different position.
For side sleeping: Try hugging a pillow against your chest for the comfort of front-body contact. Place a pillow between your knees to reduce back discomfort.
For back sleeping: If lying flat on your back feels unnatural, start by positioning yourself at a slight angle with a pillow behind you. Placing a pillow under your knees can also help reduce strain on your lower back.
How Movement Helps
Regardless of your sleep position, moving more throughout the day can help reduce discomfort at night. Simple mobility exercises like pelvic tilts, cat cow, chin tucks, head tilts, and wall angels can support your body’s adaptability and promote better sleep. These exercises can also be really restorative and calming, making them a good addition to your bedtime routine.
My Main Takeaway
At the end of the day, the best sleep position is the one that allows you to rest well. If stomach sleeping works for you, there’s no need to change it — just make small tweaks as needed to keep your body comfortable.
Got joint or muscle pain? Hinge Health provides each member with their own physical therapist, health coach, and personalized exercise program so you can reduce your pain with a plan that’s tailored for your needs, goals, and ability. Learn more about Hinge Health’s digital physical therapy program and see if you're eligible. (There’s $0 cost to you because it’s covered by employers or benefit plans.)
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Cary, D., Briffa, K., & McKenna, L. (2019). Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open, 9(6). doi:10.1136/bmjopen-2018-027633
Caggiari, G., Talesa, G. R., Toro, G., Jannelli, E., Monteleone, G., & Puddu, L. (2021). What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature. Journal of Orthopaedics and Traumatology, 22(1). doi:10.1186/s10195-021-00616-5
Foley, L. (2020, March 17). When Should You Replace Your Mattress? Sleep Foundation. Retrieved from https://www.sleepfoundation.org/mattress-information/when-should-you-replace-your-mattress