Sleeping on your stomach is also not ideal, as it forces the neck into a twisted position, creating uneven pressure on the cervical spine and potentially leading to discomfort. However, this is not a one-size-fits-all recommendation. For people with lower back pain, sleeping on the back or stomach may be more suitable, as these positions do not strain the lower back.
Similarly, for people with neck and shoulder issues, or those recovering from minor back surgery, sleeping on the side may be a better option. Pan recommends that side sleepers place a pillow between their thighs. When the legs are pressed together in the side-sleeping position, the knees touch, which forces the hip joints to rotate inward and puts extra pressure on the hips.
Additionally, resting against the headboard with a pillow or cushion to look at your phone before bed, or lying on the couch with your head propped on the armrest—especially when the neck is bent at more than a 45-degree angle—are poor postures that can lead to neck and shoulder pain, and even disc compression. Therefore, lying on your back remains the best sleeping position for spinal health. However, some people simply do not prefer sleeping on their back.
The inability to lie flat often suggests tightness in the shoulder and back muscles, Pan explained. When these muscles are tense, the neck may feel unsupported, and the lower back can arch, preventing proper alignment with the mattress and making it hard to fully relax. As a result, .
