Siziba Thando
Health and environment reporter
A common sleep position could be the hidden cause of chronic neck and back pain for many people, according to Dr. Khanita, a specialist in musculoskeletal health and owner of Araya Holistic Pain Management and Chiropractic.
In a recent statement, Dr. Khanita explained the biomechanical problem with prone sleeping—lying on one’s stomach.
“When you are laying on your stomach, a lot of the pressure goes to your spine because you naturally sink when you’re lying on your torso,” she said.
“You can’t really sleep face down so you end up twisting your neck the whole night, and it causes a lot of torsion into your spine. This later causes a lot of neck pain.”
The Mechanics of the Problem
Sleeping on the stomach forces the sleeper to rotate their head sharply to one side for hours to maintain an airway. This sustained, twisted position places uneven strain on the cervical spine (neck), joints, and muscles. Simultaneously, the natural curve of the lower spine can be exaggerated, leading to potential lower back discomfort.
“For most people, this position is the most demanding on the spine,” Dr. Khanita noted.
“The neck and back are not in a neutral position, leading to stress on ligaments and the possibility of irritating nerves over time.”
While the risks are significant, Professor Dr. Solwayo Ngwenya, Clinical Director at Mpilo Central Hospital, pointed out that the position is not entirely without merit.
“The only benefits are that it reduces snoring and helps with digestion,” he said. “But overall it is not recommended.”
While anyone sleeping regularly in this position may experience discomfort, it can be particularly problematic for individuals with pre-existing neck issues, arthritis, or those recovering from injury. Many people adopt this position unconsciously and only connect it to their morning stiffness and pain after prolonged periods.
Dr. Khanita and other sleep specialists recommend gradually training the body to sleep in a more spinal-friendly position:
· Side Sleeping: Place a pillow between your knees to align your hips and reduce lower back strain. Use a supportive pillow that keeps your neck in line with your spine.
· Back Sleeping: Consider a pillow under your knees to support the natural curve of your lower back. A cervical pillow can offer better neck support.
· For Stomach Sleepers Trying to Transition: Try hugging a body pillow while on your side. This can provide a similar sensation of pressure on the torso without the neck twist.
· Pillow Adjustment: If you must sleep on your stomach, use a very thin pillow or no pillow under your head to reduce the neck angle. Placing a flat pillow under your hips can also help minimize arching in the lower back.
Listen to Your Body
Persistent morning neck or back pain, numbness, or headaches upon waking are signals from your body that your sleep position may need adjustment. If pain continues despite changing your sleep habits, consulting a healthcare professional, such as a physical therapist or chiropractor, is advised.
“A good night’s sleep should leave you refreshed, not in pain,” Dr. Khanita concluded. “Sometimes, the simplest change to your sleep posture can make a profound difference to your daily comfort and long-term spinal health.”
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