It’s a common question: Is sleeping on your stomach bad for your back? You may have heard conflicting advice about how sleeping position affects your health and if sleeping on your stomach is bad for your back. To help you get the best rest and get the most out of your body, let’s take a closer look at what science tells us about sleeping on your stomach.
How Sleeping On Your Stomach Affects Your Back
What Does The Research Say?
When scientists talk about sleeping on your stomach, the consensus is that it is not the best sleeping position for your back and spinal health. A study published in Sleep Medicine Reviews revealed that “back sleeping is especially beneficial for patients with severe or chronic low back pain” due to the significant decrease in overall pressure and contact force between the body and the mattress, which reduces the risk of physical damage.
The Impact of Stress on Your Body
In addition to the physical effects of sleeping on your stomach, research also indicates that sleeping on your stomach can increase stress levels and emotional tension. Studies suggest that sleeping in any other position except on your back can lead to a higher heart rate and cortisol levels, which in turn can lead to a greater strain on your body and can trigger a stress response.
Effects of Restricted Airflow
When sleeping on your stomach, you can also naturally restrict air flow. This can lead to interrupted sleep cycles and an overall decrease in quality of sleep. Scientists suggest that sleeping in a unrestricted position, such as on your back, can create an improved sleep environment which can lead to improved overall wellness.
Possible Solutions for Stomach Sleepers
Alternative Sleeping Positions
If you are used to sleeping on your stomach, consider other sleeping positions that might be comfortable and a better alternative to lying on your stomach. These include sleeping on your back or side. If you choose either of these, there are a few things you can keep in mind. Use a mattress that supports your spine, as well as a pillow that is not too high. This will help keep your spine in a more neutral position.
Using Pillows for Support
Another option for those who prefer to sleep on their stomach is to use pillows for added support. Place pillows beneath your abdomen to help reduce the amount of stress placed on your spine and neck. This can also help to improve your breathing while you sleep.
Strengthening Your Core Muscles
Finally, you can also focus on strengthening your core muscles to help your body better support itself. Working on your core muscles can help you maintain healthier posture and less strain on your lower back when you have to be in a seated position or stand for extended periods of time.
People Also Ask
How long should I hold poses in yoga?
Yoga poses should generally be held for 15-30 seconds to allow your body enough time to move into the pose and become comfortable.
Do I need a yoga mat for yoga?
Yes, it is recommended to use a yoga mat for safety and comfort. However, if you do not have one, you can practice yoga on a thick towel on the floor.
Are there any special materials I need for yoga?
Depending on your level of practice, you may want to look into purchasing yoga blocks, yoga straps, and meditation cushions for comfort and safety.
What is the most recommended sleeping position?
The most recommended sleeping position is on your back with your head supported by a pillow and your knees slightly bent. This position helps your spine to stay in a neutral position, reducing stress and pain in the back and neck.
Does sleeping on your back increase snoring?
Yes, sleeping on your back can increase the risk of snoring as the soft tissue in your throat collapses and blocks the airways.
Final Words
Whether sleeping on your stomach is bad for your back depends largely on how much comfort and support your body needs and how much stress you put on your spine. Taking into account the research, the best way to get a good night’s sleep may be to focus on finding a comfortable and supported sleeping position, no matter which one it is. Strengthening your core and using extra pillows can also help. Ultimately, the most important thing is to get the rest you need.