Ashwin Lewis
Sleeping on your stomach can have several effects on your body. While it may help with snoring and sleep apnea, it can also cause aches and pains in the morning, particularly in the back, neck, and shoulders. This is because sleeping on your stomach can cause spinal misalignment, putting stress on the back and neck, and leading to chronic pain. It can also contribute to facial wrinkles, as one side of your face is pressed into the pillow, stretching and compressing the skin. For pregnant people, sleeping on the stomach is not recommended, as it can increase the risk of premature birth, longer and more painful labor, and postpartum depression. Instead, sleeping on the left side is advised, as it improves blood flow to the fetus, uterus, and kidneys, and aids digestion.
| Characteristics | Values |
|---|---|
| Spinal alignment | Sleeping on your stomach can cause spinal misalignment, leading to back, neck, and shoulder pain. |
| Muscle tension | Compressing the spine causes the connected muscles to tighten, leading to muscle tension and decreased flexibility. |
| Joint strain | Sleeping on your stomach can strain the joints in your neck, shoulders, and back. |
| Facial wrinkles | Sleeping with your face against the pillow can contribute to facial wrinkles. |
| Pregnancy complications | Stomach sleeping during pregnancy can increase the risk of premature birth, longer and more painful labor, and postpartum depression. |
| Digestion | Sleeping on your left side aids digestion and waste elimination, reducing heartburn. |
| Interstitial waste | Sleeping on your side may help clear interstitial waste from the brain, potentially reducing the risk of neurological diseases. |
| Snoring and sleep apnea | Sleeping on your stomach can help keep your airways open, reducing snoring and sleep apnea. |
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What You'll Learn
Sleeping on your stomach can cause back pain
Stomach sleeping also increases your risk of neck pain. To breathe while sleeping on your stomach, you must turn your head to one side. This twists your neck, moving it out of alignment with the rest of your spine. Poor sleep posture can lead to additional complications such as headaches, shoulder pain, and arm pain.
According to Raymond J. Hah, MD, a spine surgeon with the USC Spine Center, sleeping on your stomach is the worst position for your spine. He states that "this position puts the most pressure on your spine's muscles and joints because it flattens the natural curve of your spine." Hah also notes that sleeping on your stomach can cause neck and upper back pain due to the forced turn of the neck.
If you experience back pain from sleeping on your stomach, you may find relief by adding a small, flat pillow under your lower belly or hips to support your spine. Alternating the way you turn your head can also help to avoid neck stiffness. However, it is generally recommended to avoid sleeping on your stomach and instead opt for side or back sleeping.
While sleeping on your stomach can cause back pain for some people, it is important to note that back pain is very person-specific. There is no medical evidence that sleeping on your stomach is inherently problematic. The best sleep position is one that supports healthy spinal alignment and takes pressure off your joints and muscles.
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It can also cause neck pain
While you sleep, your stomach muscles relax, and the digestive system slows down. Sleeping on your left side is considered beneficial as it aids digestion and waste elimination. It is also believed to reduce the risk of heartburn.
Now, when it comes to sleeping positions, the two easiest positions on the neck are sleeping on your back or on your side. Sleeping on your stomach is considered the worst sleeping position as it can cause neck pain. This is because the back is arched and the neck is turned to the side, which puts pressure on the nerves. The neck is in a neutral position when sleeping on the back or the side, but when sleeping on the stomach, the neck is forced to turn to one side or the other, and this does not allow the neck to remain in a neutral position. The neck muscles are extended for a long time, and this can lead to soreness and stiffness.
The use of pillows is also important in preventing neck pain. Using too many pillows can over-flex the neck, compressing the spine and aggravating the muscles in the area. Using too few pillows can also be an issue, causing overextension in the opposite direction. The key to good sleep posture is alignment—keeping your ears, shoulders, and hips in a straight line. It is also important to use pillows to fill in the gaps between your body and the mattress, reducing the stress on your back and neck muscles.
If you constantly wake up with neck pain, your sleep habits, including your sleep position, may be the problem. It is recommended that you sleep in a position that helps you rest, but also allows for modifications to support your neck and back.
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It may contribute to facial wrinkles
Sleeping on your stomach can have several effects on your body, including contributing to facial wrinkles. When you sleep on your stomach, your torso naturally sinks into the mattress due to its weight, causing your back to arch and your spine to move out of alignment. This can result in aches and pains in the back, neck, and shoulders. Additionally, to avoid suffocating in the pillow, you must turn your head to the side, twisting your neck out of alignment with the spine and causing neck pain and stiffness.
Now, onto how sleeping on your stomach may contribute to facial wrinkles. When you sleep on your stomach, one side of your face is pressed into the pillow, stretching, pulling, and compressing your skin. This distortion of the skin is caused by the force of gravity, which presses your face against the pillow, and the movement of your body throughout the night. As a result, your skin is stretched, compressed, and pulled in various directions, leading to the formation of wrinkles.
The wrinkles formed during sleep are known as "sleep wrinkles" or "sleep lines." They tend to appear on the forehead, lips, and cheeks and are perpendicular to wrinkles caused by facial expressions. While sleep wrinkles in younger individuals are temporary and disappear after waking, they can become more persistent with age as the skin loses elasticity.
To minimize the formation of sleep wrinkles, you can try to sleep on your back, which reduces the risk of skin distortion and the development of sleep wrinkles. However, sleeping on your side is also associated with increased facial wrinkles due to the pressure and friction on the skin. To mitigate this, you can use a silk or satin pillowcase, which reduces friction and allows the skin to glide, minimizing skin chafing and tugging. Additionally, specialty pillows designed to reduce mechanical stress during sleep can help prevent skin deformations and slow down wrinkle formation.
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Pregnant people should avoid it
Sleeping on your stomach can have several effects on your body. While it may reduce snoring, it can also create strain in your neck and back, leading to aches and pains. Sleeping on your stomach can also contribute to facial wrinkles.
Pregnant people should avoid sleeping on their stomachs, especially in the later stages of pregnancy. While it is generally considered safe in the early stages, as the pregnancy progresses, sleeping on the stomach can become uncomfortable and impractical due to the growing uterus. Additionally, lying on the stomach can put pressure on the baby and internal organs, potentially affecting blood flow. Healthcare providers recommend pregnant individuals sleep on their left side, as it keeps pressure off the liver and improves blood flow to the fetus, uterus, and kidneys. This position also helps prevent swelling in the legs and feet.
To ensure a comfortable sleeping position during pregnancy, pregnant people can use pregnancy pillows or regular pillows to support their belly, back, and knees. Elevating the upper body slightly with pillows can also help prevent acid reflux, a common issue during pregnancy. It is important for pregnant people to get enough restful sleep, as it supports their immune system, improves mood, and reduces the risk of complications.
While sleeping on the stomach is generally safe in the early stages of pregnancy, healthcare professionals recommend consulting with a doctor or healthcare provider for personalized advice, as individual circumstances may vary.
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It can cause stiffness and soreness
Sleeping on your stomach can cause stiffness and soreness in various parts of the body. This is due to the strain that sleeping in this position puts on your joints and muscles.
When you sleep on your stomach, you must turn your head to the side to breathe. This twisting motion strains the neck muscles and contributes to spinal misalignment, leading to pain and stiffness. Chiropractor Andrew Bang, DC, explains that "stretching your neck muscle for that long creates soreness." The prolonged twisting can also irritate the cervical spine and surrounding tissues, increasing the risk of chronic neck pain over time.
Stomach sleeping also puts added stress on your lower back, shoulders, and spine. As your torso sinks into the mattress, your back may arch, stretching your spine out of neutral alignment. This can cause muscle strain and discomfort, especially in the lower back. Gbolohan Okubadejo, MD, a spinal and orthopedic surgeon, notes that stomach sleeping "can strain the joints and muscles in your neck, shoulders, and back."
Additionally, sleeping on your stomach can lead to a tingling sensation in your arm due to constricted blood flow and compressed nerves. This is caused by the extension and compression of the spine, which can affect the nerves in the surrounding area.
To alleviate stiffness and soreness caused by stomach sleeping, it is recommended to switch to side or back sleeping. These positions provide better support for spinal alignment and can help reduce aches and pains. Using pillows as a form of support can assist in transitioning to a new sleep position.
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Frequently asked questions
Sleeping on your stomach can cause aches and pains in your back, neck, and shoulders. This is because the position can cause spinal misalignment and strain muscles. It can also lead to stiffness, chronic pain, and a limited range of motion.
Sleeping on your left side can aid digestion and waste elimination. It can also help clear interstitial waste from the brain, which may reduce the risk of neurological diseases. Sleeping on your right side has been linked to increased cases of heartburn.
Sleeping on your back enables your spine to remain neutral, reducing tension. This position is considered optimal for spinal alignment.
