Sleep Position and Spinal Health: Are You Supporting Your Body at Night?

We spend about one-third of our lives asleep—but many of us don't realise that how we sleep can directly impact how we feel during the day.

How Sleep Position Affects Your Spine

When you're sleeping, your spine should ideally be in a neutral position—aligned, supported, and relaxed. If your posture is compromised during sleep, your spine and surrounding muscles may remain strained for hours, leading to:

• Morning stiffness

• Neck or lower back pain

• Headaches

• Interrupted sleep and poor recovery

Common Sleep Positions (and Their Risks)

• Back sleeping (with a pillow under your knees) is generally best for spinal alignment.

• Side sleeping with a pillow between the knees can also support spinal curves and reduce hip pressure.

• Stomach sleeping puts strain on the neck and lower back—especially when the head is turned to one side.

Many people unconsciously adopt poor positions out of habit or discomfort. Supportive pillows and mattresses can make a big difference.

Tips for Better Sleep Support

• Choose a pillow that supports your neck’s natural curve

• Keep hips aligned with a cushion or body pillow

• Avoid using too many pillows or a very soft mattress that sags

Creating good sleep habits can significantly reduce morning aches and improve daily energy levels.

Reference: 4. Gordon SJ, Grimmer KA. Sleep posture, age, gender and spinal symptoms, Spine, 2001.