Sleep is supposed to be a time for your body to rest, recover, and heal. But if you’re waking up with stiffness, soreness, or even sharp pain in your neck, shoulders, back, or hips, your sleeping position could be a major contributor.

At Camarata Chiropractic & Wellness, we regularly help patients address pain that is directly related to poor posture during sleep. The good news? With a few simple changes, you can support your spine better and wake up feeling refreshed instead of restricted.

The Impact of Sleeping Position on Spinal Alignment

Your spine is designed to maintain a natural S-curve when standing, sitting, and lying down. When your sleeping position compromises this alignment, your muscles, joints, and nerves are placed under unnecessary stress.

Poor alignment during sleep can lead to:

• Neck stiffness or pain

• Shoulder tightness or discomfort

• Mid-back or lower back pain

• Hip and sacroiliac joint irritation

• Numbness, tingling, or nerve tension

• Muscle tightness and poor mobility upon waking

Over time, these misalignments can contribute to chronic tension, poor sleep quality, and even long-term postural issues.

The Worst Sleeping Positions for Spinal Health

Stomach Sleeping

Stomach sleeping is one of the worst positions for spinal alignment. It forces the neck into excessive rotation and the lower back into extension, increasing stress on the cervical spine, lumbar spine, and even shoulders and hips.

Stomach sleepers often report:

• Neck pain from prolonged head rotation

• Low back pain from excessive spinal arching

• Numbness or tingling in the arms from shoulder compression

Curled Up in a Ball

Sleeping curled in a tight fetal position can flatten the natural curve of the spine and place tension on the joints of the hips and upper back. It may also contribute to poor diaphragmatic breathing and restricted oxygen flow during sleep.

Better Sleeping Positions for Spinal Health

Side Sleeping (with Proper Support)

Sleeping on your side can be healthy for your spine if done correctly. Use a firm pillow to keep your head aligned with your shoulders and place a pillow between your knees to support your hips and reduce twisting of the lower back.

Tips:

• Keep knees stacked with a pillow between them

• Avoid curling your body too tightly

• Ensure your head stays level with your spine, not tilted up or down

Back Sleeping

Sleeping on your back is generally the most neutral position for spinal alignment. However, many people benefit from placing a small pillow under the knees to support the natural lumbar curve.

Tips:

• Use a supportive but not overly high pillow under your head

• Add a pillow under the knees to take pressure off the lower back

• Avoid sleeping with arms overhead, which can strain the shoulders

How Chiropractic Care Can Help

At Camarata Chiropractic & Wellness, Dr. Sam Camarata and Dr. Brian Dickinson address posture and alignment not only during the day—but also help patients develop healthy sleep habits.

Chiropractic adjustments:

• Restore alignment to the spine and pelvis

• Reduce muscle and nerve tension caused by poor sleeping posture

• Improve mobility and flexibility

• Enhance nervous system communication for better sleep quality

We also offer soft tissue therapy, postural coaching, and personalized recommendations for sleep positions, pillows, and mattress selection based on your unique needs.

Additional Tips for Better Sleep Alignment

• Choose a medium-firm mattress that supports your spine’s natural curves

• Replace worn-out pillows that no longer offer neck support

• Avoid falling asleep on the couch or in unsupported positions

• Stretch your neck, shoulders, and hips before bed to reduce tension

• Maintain regular chiropractic care to keep your spine aligned and functioning well

Final Thoughts

Your sleeping position can either support your health or contribute to daily pain and dysfunction. If you’re waking up feeling sore or stiff, it’s time to assess how you’re sleeping and make the necessary changes to support your spine, muscles, and nervous system.

Contact Us

Camarata Chiropractic & Wellness
Main Office: 3237 Union Street, North Chili, NY 14514
Phone: 585-617-4145
Email: info@camaratachiropractic.com
Second Location: Inside Elevate 585 Fitness & Performance Center

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Health is wealth. Prioritize your posture—even while you sleep.

Schedule Your Chiropractic New Patient Visit Online Here! Give us a call today! 585-617-4145