Sleeping Positions You MUST Avoid...
Key insights: 60-second read
- There's no single "perfect" sleeping position - what works for one person may cause issues for another, depending on their unique mechanics.
- Morning pain is rarely about your sleeping position alone - it's often the result of what you did the day before, combined with your sleeping posture.
- The "next day soreness" analogy explains it - just like post-workout soreness, morning pain is the reveal, not the cause.
- Local + telehealth support available - personalised physio assessment in Port Macquarie or via video consult.
"Which sleeping positions should I avoid?"
This is a question I get asked a lot as a Physiotherapist. Usually, this is with an eye to preventing or relieving aches and pains, but it's an important question for most people.
Intuitively, we often wake with neck or back pain and immediately look to our sleeping positions for clues. Is sleeping on your stomach bad for you? Is sleeping on your back bad for your back? Is side sleeping bad for your shoulders?
Thankfully, in a perfect world, there is a distinct answer to these questions. In this video, I use my clinical experience to explain which sleeping positions you must avoid and why. Interestingly, the answer may not be the one you expect!
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Video: Which Sleeping Positions to Avoid
Which Sleeping Positions Should You Avoid?
The surprising answer is: it depends. There's no single "bad" sleeping position that applies to everyone. What causes neck pain in one person might be perfectly comfortable for another. The key is understanding your own body and what it needs.
That said, there are some general principles:
- Stomach sleeping can be problematic for many people because it requires turning your head to one side for extended periods, which can strain the neck.
- Fetal position (curled up tightly) can restrict breathing and put stress on your hips and back.
- Sleeping with your arm under your pillow or head can compress nerves and restrict blood flow.
But even these aren't universal rules. Some people sleep on their stomachs their whole lives without issue. The real question isn't "what position should I avoid?" but rather "what does my body need to wake up feeling refreshed?"
The Next Day Soreness Analogy
Think about how your body feels after an intense workout. You don't feel sore immediately - the soreness shows up the next day, or even two days later. This is called delayed onset muscle soreness (DOMS), and it's a normal response to challenging your muscles.
Morning pain works the same way. The soreness you feel when you wake up isn't caused by your sleeping position alone. It's the result of what you did the day before - the long hours sitting at a desk, the awkward lifting, the poor posture - combined with the position you held overnight.
Your sleeping position is the final piece of the puzzle, not the whole picture. If you had perfect posture all day, your sleeping position would matter much less. Conversely, if you've stressed your body all day, even a "good" sleeping position might not prevent morning soreness.
Summary
Rather than obsessing over finding the "perfect" sleeping position, consider this broader perspective:
- Pay attention to your daytime posture and movement habits.
- If you wake with pain, look at what you did the day before, not just how you slept.
- Experiment with different sleeping positions and pillow heights to find what works for you.
- If you consistently wake with pain, consider a professional assessment to identify underlying issues.
The goal isn't to find one position to avoid, but to understand your body well enough to give it what it needs.
Helpful Equipment For This Video
- 🎾 YWN Lacrosse Ball - for mobilising stiff neck and back joints
** Please note the above is an Affiliate Link from which I may earn a small commission upon purchase at no added expense to you.
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- Grant
Frequently Asked Questions
Is sleeping on your stomach always bad?
Not always, but it can be problematic for many people. Stomach sleeping requires turning your head to one side for hours, which can strain the neck. If you sleep on your stomach and wake without pain, it may work for you. If you have neck issues, experimenting with other positions might help.
What's the best pillow for side sleepers?
The best pillow for side sleepers is one that keeps your spine in a neutral alignment. Your pillow should fill the gap between your head and the mattress, keeping your neck straight rather than bent up or down. The exact height depends on your body and mattress firmness.
How can I stop waking up with neck pain?
Start by looking at your daytime posture, not just your sleeping position. If you spend hours with poor posture during the day, even a perfect sleeping position may not prevent morning pain. Also, ensure your pillow supports your neck appropriately, and consider gentle neck mobility work before bed.
One key insight
"Morning pain is rarely about your sleeping position alone. It's the result of what you did the day before, combined with how you slept. If you had perfect posture all day, your sleeping position would matter much less."
Struggling With Morning Neck or Back Pain?
If you'd like help uncovering the underlying cause of your pain, consider booking an online Telehealth consultation with Grant. Learn more about our physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help with any persistent issue, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
