Sleeping in These 4 Positions Will Soon “Des.troy” Your Spine: Many People Like Them Because They Feel Comfortable

Sleep is when the body rests and recovers, but if you sleep in these four positions, it’s like putting your spine through torture.

After a long, tiring day, everyone looks forward to sinking into bed, choosing the most comfortable position, and drifting off. However, that instant comfort can be a hidden “trap” that gradually damages your spine. Experts warn that many cases of morning back pain and stiff neck aren’t due to aging, but rather to prolonged poor sleeping posture.

4 Sleeping Positions That Damage the Spine

1. Sleeping on your stomach
This is considered the most harmful sleeping position. When lying on your stomach, the head must turn to one side to breathe, forcing the neck into an awkward twist for hours, leading to stiffness and joint misalignment. The lower back is pressed flat, while pressure builds in the abdomen, causing lumbar pain. For women, frequent stomach sleeping may also affect breast health. Pressing the face into the pillow for long periods accelerates the appearance of wrinkles.

2. Lying on your back with legs crossed
Many people unconsciously rest one ankle over the opposite knee while lying on their back. This posture twists the pelvis and pulls the lumbar spine out of alignment. Muscles and ligaments are unevenly strained throughout the night, while the hip joint is under constant pressure. Over time, this can cause one-sided back pain, lumbar joint dysfunction, and even worsen scoliosis.

3. The “mountain climbing” position
This refers to lying on your side with knees drawn tightly to the chest, curving the body like climbing uphill. This position forces the thoracic and lumbar vertebrae to bend excessively, eliminating the spine’s natural curve. Discs bear heavy pressure, while muscles remain tense. Sleeping this way for long periods can lead to hunchback posture, cervical spine pain, and a higher risk of lumbar disc herniation.

4. Curling up like a ball
Some people prefer to curl up tightly while sleeping, pulling their knees close to their chest. This posture not only bends the spine but also compresses the chest and abdomen, making breathing more difficult, triggering heartburn, and disturbing intestinal motility. Uneven disc compression over time harms both the spine and the digestive system.

How to Sleep So Your Spine Truly Rests

The spine is the body’s central support column, so sleep is only restorative when the spine is relaxed and maintains its natural curve. Wrong sleeping positions keep the back and neck under pressure for hours, leaving you sore and stiff instead of refreshed in the morning.

According to the Deputy Head of the Rehabilitation Department at Longhua Central Hospital (Shenzhen, Guangdong, China), the most recommended posture is lying on your back, with a thin pillow placed under the knees to reduce lower back pressure.
If you prefer to sleep on your side, place a pillow between your knees to balance the pelvis, and use a well-fitted pillow to support the neck and shoulders. Both positions help keep the spine straight and prevent twisting during sleep.

Beyond posture, pillows and mattresses also greatly affect spinal comfort. A pillow that’s too high or too low misaligns the neck; a mattress that’s too soft causes the back to sink, while one that’s too hard presses on the shoulders and hips. Choosing the right bedding ensures your spine can truly “rest,” reducing the risk of pain, curvature, and helping you wake up refreshed.