By: Dr Ruslan Pashchenko
Updated:December 22, 2024

Three Harmful Sleeping Positions to Avoid

Getting a good night’s sleep is essential for your health, but some sleeping positions can do more harm than good. Below are three common positions that can negatively affect your body and tips on how to avoid them.

1. Sleeping on Your Side Without Proper Support

Many people sleep on their side, but doing so without adequate support can cause problems. When you rest your head on a pillow without aligning your neck and spine, it can lead to neck strain. Additionally, the lumbar spine may sag toward the mattress, causing tension in the lower back.

Tip: Use a firm pillow to keep your head and neck aligned with your spine. Place another pillow between your knees to reduce strain on your hips and lower back.

2. Sleeping on Your Back with an Improper Pillow

While sleeping on your back is often recommended, using the wrong pillow can cause your head to tilt forward, straining the neck and lower back. Overextended legs can also stress the knees and joints.

Tip: Choose a pillow that keeps your head in a neutral position. Placing a pillow under your knees can help maintain the natural curve of your lower spine.

3. Sleeping on Your Stomach

Sleeping on your stomach puts excessive pressure on your neck and lower back. This position often causes the spine to overextend, leading to discomfort or pain over time.

Tip: If you prefer this position, use a thin pillow or no pillow under your head to minimize neck strain. Consider training yourself to sleep on your side or back for long-term comfort.

Final Thoughts

Your sleeping position plays a crucial role in your overall health. Making small adjustments to your posture and choosing the right pillow can significantly reduce pain and improve your sleep quality. Pay attention to how you feel upon waking and make changes as needed to support your body during rest.