Sleeping on Your Stomach and Back Pain: What You Should Know

If you wake up with back pain and realize you’ve been sleeping on your stomach, you’re not alone. While it may feel comfortable at first, this position often puts strain on your lower back and neck.

Why Stomach Sleeping Causes Back Pain

• Spinal extension. Lying face-down causes the lower back to arch, creating extra pressure on the spine.

• Neck strain. To breathe, you turn your head to the side, which can irritate neck joints and muscles.

• Core disengagement. Sleeping on your stomach weakens natural support from abdominal muscles, letting the spine sag.

Tips to Reduce Pain if You Sleep on Your Stomach

• Place a thin pillow (or no pillow) under your head to avoid excess neck strain.

• Use a small pillow under your hips or pelvis to reduce pressure on the lower back.

• Choose a medium-firm mattress to keep your spine supported.

• Try transitioning to side or back sleeping, which are generally healthier for spinal alignment.

The Chiropractic Perspective
While adjustments can relieve pain caused by stomach sleeping, the long-term fix often comes from improving sleep posture. Chiropractors can guide you on pillow placement, mattress support, and strategies to retrain your body into healthier sleep positions.

“Sleeping on your stomach forces the spine into positions it wasn’t built for. Even small changes, like a pillow under the hips, can make a big difference in reducing pain.” — Dr. Mike Khodorkovsky

FAQs

Is sleeping on your stomach bad for your back?
Yes, it often increases strain on the lower back and neck.

Why does my lower back hurt when I sleep on my stomach?
Because the spine arches unnaturally, stressing joints and muscles.

Can I fix back pain without changing my sleep position?
You can reduce it with pillow support and chiropractic care, but switching positions is best.

What’s the best sleep position for back pain?
Sleeping on your back or side with proper pillow and mattress support.

Can chiropractic care help with pain from stomach sleeping?
Yes. Adjustments relieve tension and improve spinal alignment, making it easier to transition into healthier sleep habits.