Evie Summers
Sleeping on your stomach, also known as stomach sleeping, is a common sleeping position. It involves lying face down with your torso sinking into the mattress, which can cause the back to arch and the spine to move out of alignment. While it may have some benefits, such as reducing snoring and sleep apnea, it is generally associated with several drawbacks, including increased strain on the neck, back, and shoulders, which can lead to pain and discomfort. It is recommended that pregnant individuals avoid sleeping on their stomachs and instead sleep on their left sides to improve blood flow and provide optimum oxygen levels for both the pregnant person and the fetus.
| Characteristics | Values |
|---|---|
| Effect on Spine | Sleeping on your stomach can put a strain on your spine, causing back pain. |
| Effect on Neck | Sleeping on your stomach can cause neck pain and potentially a herniated disk. |
| Effect on Skin | Stomach sleeping can cause wrinkle-forming compression and stress on the skin. |
| Effect on Sleep Quality | Sleeping on your stomach can cause discomfort and poor sleep quality. |
| Effect on Shoulder | Sleeping on your stomach can cause shoulder pain and rotator cuff issues. |
| Effect on Pregnancy | Pregnant people are advised to sleep on their left side to improve blood flow to the fetus, uterus, and kidneys. |
| Effect on Snoring | Sleeping on your stomach can reduce snoring and diminish sleep apnea. |
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What You'll Learn
It can cause back pain and spinal issues
Sleeping on your stomach can cause back pain and spinal issues. This is because the position places a strain on your back and spine. The weight of your torso causes your back to arch, stretching your spine out of alignment and putting it under stress. This can lead to aches and pains, and if you already experience back pain, sleeping on your stomach may worsen it.
Stomach sleeping can also increase your risk of neck pain. Your head must turn to one side when sleeping on your stomach, twisting your neck and moving it out of alignment with the rest of your spine. This can cause neck problems to develop over time, such as a herniated disk, where the gel between your vertebrae bulges out and irritates the nerves.
Sleeping on your stomach can also lead to muscle tension and decreased flexibility, making you more prone to injuries. The spine's natural curves are essential for maintaining mobility, stability, flexibility, and strength in everyday activities. When these curves are “flattened” and compressed, it can cause discomfort and stiffness.
To avoid back pain and spinal issues, healthcare providers recommend sleeping on your side or back. A few well-placed pillows can help prevent you from turning onto your stomach during the night. Over time, you can train your body to remain in a side or back position and potentially wake up feeling better.
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It can cause neck pain
Sleeping on your stomach, or in a prone position, can cause neck pain. This is because your head and spine are misaligned, and your neck is twisted. This can lead to a herniated disk, which is when there is a rupture of the gelatinous disk between your vertebrae, causing nerve irritation and pain.
Over time, this sleeping position can also cause neck problems to develop, such as rotator cuff issues, as your arm is likely tucked under your pillow, keeping tension on your shoulder joint. This tension can build up over a typical night's sleep, resulting in aches and pains in the morning.
Additionally, sleeping on your stomach can cause your back to arch, placing further stress on your spine and increasing the likelihood of back pain. This, in turn, can also lead to neck pain, as the spine is a pipeline for your nerves.
To prevent neck pain, it is recommended to sleep on your side or back, keeping your spine straight and supported. A few well-placed pillows can help you stay off your stomach and train your body to sleep in a healthier position.
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It can cause shoulder pain
Sleeping on your stomach can cause shoulder pain. This is because most people naturally raise their arms while sleeping on their stomach, perhaps even tucking one or both arms under the pillow. This positioning keeps tension on the shoulder joint, which can eventually lead to rotator cuff problems or other shoulder issues.
When you sleep on your stomach, your torso naturally sinks deeper into the mattress because of its weight. As a result, your back might arch, stretching your spine out of neutral alignment. When your spine is not aligned, you experience stress and strain, which may lead to aches and pains upon waking.
Sleeping on your stomach can also put extra stress on your back, neck, and shoulders. This tension can add up over seven or eight hours, leaving you feeling sore and stiff in the morning.
If you are experiencing shoulder pain from sleeping on your stomach, you can try moving into a superior position. All you need is a small pillow that you can nest between your shoulder blades while sleeping on your back. Sleeping on your back is considered the best position for your back and neck.
If you are unable to sleep on your back, you can train yourself to sleep on your side. To do this, you will need the right mattress that supports the pose of lying flat, a good pillow to get adequate support for your neck, and maybe some extra pillows under your knees and/or lower back.
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It can worsen snoring and sleep apnea
Sleeping on your stomach can have several negative impacts on your health, and one of the most significant drawbacks is its potential to worsen snoring and sleep apnea. While it may seem that sleeping on your stomach helps to keep your airway open and reduces snoring and sleep apnea, this position also places a considerable strain on your spine, back, and neck.
When you sleep on your stomach, the weight distribution of your body causes your torso to sink deeper into the mattress, resulting in an arched back. This position takes your spine out of its natural alignment, leading to stress and strain. The spine acts as a pipeline for your nerves, so spinal stress can cause pain throughout your body, including your back, neck, and shoulders. Additionally, sleeping on your stomach requires you to turn your head to the side to breathe, twisting your neck and further misaligning your spine.
Over time, this improper alignment can lead to chronic neck problems, such as a herniated disk, where the gelatinous disk between your vertebrae ruptures and irritates the nerves. The tension and strain on your neck and back can build up over a full night's sleep, leaving you feeling sore and uncomfortable in the morning. This pain can disrupt your sleep, causing you to wake up multiple times and resulting in poor sleep quality.
Furthermore, while sleeping on your stomach may initially seem to reduce snoring and sleep apnea, side sleeping is considered a better alternative. Side sleeping helps prevent the airway from collapsing and reduces snoring without placing strain on your spine and neck. It also provides additional benefits, such as relieving heartburn and back pain. Back sleeping, on the other hand, can increase the risk of snoring and sleep apnea by allowing the tongue to fall back into the throat.
In conclusion, while stomach sleeping may provide temporary relief from snoring and sleep apnea, it is not a sustainable solution due to its negative impact on spinal alignment and the resulting pain and discomfort. Side sleeping is recommended as a healthier alternative that provides similar benefits without the detrimental effects associated with stomach sleeping.
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It is not recommended for pregnant people
Sleeping on your stomach can have several drawbacks, and it is particularly ill-advised for pregnant people.
Pregnant people should avoid sleeping on their stomachs, especially in the later stages of pregnancy. This is because the extra weight around the middle increases the pull on the spine, which can cause spinal stress and strain. Sleeping on the stomach can also reduce the space available for the baby, whereas sleeping on the side gives the baby more room. Research suggests that sleeping on the left side is optimal for pregnant people as it keeps pressure off the liver and the vein that carries blood from the legs back to the heart, while also improving blood flow to the foetus, uterus, and kidneys. It also provides the best oxygen levels for the baby.
In addition to the risks for pregnant people, sleeping on your stomach can have several other negative consequences. It can cause neck pain and problems, including a herniated disk, due to the neck being twisted out of alignment with the spine. It can also lead to back pain, shoulder pain, headaches, and arm pain. Stomach sleeping can also increase the risk of wrinkles due to the pressure on the skin.
Overall, sleeping on the side or back is considered a healthier alternative to sleeping on the stomach, as it offers more health benefits and less discomfort.
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Frequently asked questions
Sleeping on your stomach can reduce snoring and diminish sleep apnea, but it can also put a strain on your back, neck, and shoulders. This can lead to poor sleep and discomfort.
Chiropractors and physical therapists recommend sleeping on your side or back instead of your stomach. To help you stay on your side, you can try hugging a long body pillow or pregnancy pillow and placing it between your knees. You can also try placing a few pillows around you to prevent you from turning onto your stomach during the night.
Sleeping on your stomach can increase your risk of neck pain and back pain, and it can also contribute to facial wrinkles. It can also make you more injury-prone, as your muscles are constantly tight from being compressed throughout the night.
