Herbie Murray
Sleeping on your stomach can have several implications for your health. While it may reduce snoring and sleep apnea, it can also cause or worsen neck, back, and joint pain. This is because the position can throw off the spine's natural alignment, increasing stress and strain on the body. As a result, you may experience poor sleep quality and discomfort. For pregnant people, sleeping on the stomach, especially in the second and third trimesters, can also cause issues with blood flow. While it may be challenging to change sleeping positions, side sleeping is widely recommended as the best way to support the spine and reduce pain.
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What You'll Learn
It can cause back pain
Sleeping on your stomach can cause back pain due to the pressure it puts on your spine. The weight of your torso causes your back to arch, which twists and flattens the natural curve of your spine, putting it out of alignment. This can lead to added stress on your lower back, which is already under strain from everyday activities.
Stomach sleeping also requires you to turn your head to the side, which can cause a stiff or sore neck. This twisted position can also lead to muscle stiffness and soreness in your neck, which can contribute to back pain. The strain on your neck and back can result in poor sleep quality and aches and pains in the morning.
Pregnant people, in particular, should avoid sleeping on their stomachs, as the weight of the baby can increase the pull on the spine. Sleeping on the left side is recommended during pregnancy as it improves blood flow to the fetus and uterus and keeps pressure off the liver and the vein that carries blood back to the heart.
If you experience back pain from sleeping on your stomach, you can try sleeping without a pillow or choosing a mattress that works well for stomach sleeping to reduce the negative effects of this sleeping position.
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It can cause neck pain
Sleeping on your stomach can cause neck pain due to the awkward positioning of your spine and neck. When sleeping on your stomach, your torso naturally sinks deeper into the mattress, and your spine is twisted at your neck and flattened in your lower back. This is because your weight is concentrated in the middle of your body, making it difficult to maintain a neutral spine position. As a result, your back might arch, stretching your spine out of alignment and causing stress and strain.
Additionally, sleeping on your stomach requires you to keep your head turned to the side, which can lead to a stiff or sore neck. This twisted position of your neck can create muscle stiffness, soreness, and discomfort. A thick pillow may also awkwardly stretch your neck backward, further exacerbating the problem.
The strain on your spine from sleeping on your stomach can also lead to pain in other areas of your body. As the spine is a pipeline for your nerves, spinal stress can cause referred pain in various locations, including the neck. This can result in a poor quality of sleep, leaving you feeling unrested in the morning.
If you are experiencing neck pain from sleeping on your stomach, you can try sleeping without a pillow or using a very soft or thin pillow to keep your neck comfortable. Changing your sleep position can be challenging, but techniques such as using pillows or blankets to prevent rolling onto your stomach can help train your body to adjust to a new position.
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It can cause shoulder pain
Sleeping on your stomach can cause shoulder pain due to the position's impact on spinal alignment and the tension it places on the shoulder joints.
When sleeping on your stomach, the weight of your torso causes your back to arch, flattening and twisting the spine's natural curve. This abnormal curvature puts stress and strain on your spine, increasing the likelihood of spinal pain. As the spine is a pipeline for your nerves, this spinal stress can cause pain throughout the body, including the shoulders.
Additionally, sleeping on your stomach requires you to turn your head to the side to avoid suffocating in your pillow. This twisted position can create muscle stiffness, soreness, and discomfort in the neck and shoulders. The tension on the shoulder joints from keeping your arms raised or tucked under the pillow can also lead to rotator cuff problems and other shoulder issues over time.
The adverse effects of stomach sleeping on spinal alignment and shoulder tension can result in shoulder pain, making it a less than ideal sleeping position. However, modifications such as using a thin pillow or no pillow at all can help mitigate these detrimental effects and reduce shoulder discomfort.
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It can cause wrinkles
Sleeping on your stomach can have several adverse effects on your body, one of which is the development of wrinkles. Sleeping with your face pressed against the bed can distort the skin on your face, causing wrinkle-forming compression and stress. This prone sleeping position can also lead to muscle stiffness, soreness, and discomfort.
The position of your neck and spine when sleeping on your stomach can contribute to wrinkle formation. When you sleep on your stomach, your torso naturally sinks deeper into the mattress due to its weight. As a result, your back might arch, stretching your spine out of its neutral alignment. This abnormal twisting and flattening of your spine's natural curve can cause muscle stiffness and soreness, which may lead to wrinkles.
Additionally, sleeping on your stomach requires you to keep your head turned to the side, which can further contribute to wrinkle formation. This twisted position of your neck can lead to a stiff or sore neck and create wrinkle-forming compression and stress on the skin. A thick pillow can also awkwardly stretch your neck backward when sleeping on your stomach, exacerbating the problem.
The strain on your spine and neck from stomach sleeping can lead to poor sleep quality and aches and pains in the morning. This can cause you to toss and turn during the night, further increasing the likelihood of wrinkle formation. Overall, the prone sleeping position is not ideal for maintaining healthy skin and can contribute to the development of wrinkles.
If you are a stomach sleeper, you can train yourself to sleep in a different position to reduce the risk of wrinkle formation. Side sleeping is widely recommended as it supports the spine's natural curve, improves spinal alignment, and reduces neck and back pain. Pregnant individuals should especially avoid sleeping on their stomachs and instead sleep on their left side to improve blood flow to the uterus and fetus.
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It is not recommended during pregnancy
Sleeping on your stomach can have several negative consequences, and it is particularly ill-advised for pregnant people. While it can reduce snoring and sleep apnea, it is taxing for the neck, back, and spine, which can lead to poor sleep and discomfort throughout the day.
Pregnant people should avoid sleeping on their stomachs, especially during the second and third trimesters when the belly expands more quickly. During this phase, sleeping on the stomach can put pressure on an important blood vessel in the abdomen, lowering blood pressure and restricting blood flow to the uterus and fetus. Sleeping on the back is also not recommended during pregnancy for the same reasons.
Healthcare providers recommend that pregnant people sleep on their left side to improve blood flow to the uterus and fetus, provide optimum oxygen levels, and keep pressure off the liver and the vein that carries blood from the legs back to the heart. Side sleeping with the knees bent slightly toward the chest, also known as the fetal position, is considered the most comfortable and restful position. It is the most common position for women, who are twice as likely as men to sleep in this way.
For those who sleep on their stomachs and are unable to get comfortable in other positions, there are techniques to help make the switch to side or back sleeping. Using firm pillows, extra blankets, or a long body pillow on either side of the body can help prevent rolling over onto the stomach. Sleeping without a pillow or with a very soft or thin pillow may also help to keep the neck comfortable.
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Frequently asked questions
Yes, sleeping on your belly can negatively affect your spine and cause discomfort during the day. It can also cause neck pain and, in some cases, contribute to the development of wrinkles.
Sleeping on your belly can cause spine, back and neck pain. It can also cause muscle stiffness, soreness and discomfort.
If you want to reduce the risks of sleeping on your belly, you can try sleeping without a pillow or choosing a mattress that works well for belly sleeping.
Sleeping on your belly can reduce snoring and diminish sleep apnea. It can also improve breathing for people with lung issues.
If you want to stop sleeping on your belly, you can try using a pillow to train your body to stay in a new position. Placing firm pillows, extra blankets, or a long body pillow on either side of your body can also help prevent you from rolling over onto your belly.
