Is My Sleeping Posture Causing Back and Neck Pain? Georgetown Chiropractor Explains What the Research Shows

Is my sleeping posture causing back and neck pain?

Neck and back pain are the leading causes of musculoskeletal disability in most countries and most age groups around the world. Not only have these rates increased significantly over the past 25 years, but they are expected to continue rising. To improve the management of cervical and lumbar pain, it is critical to identify and mitigate any potential risk factors. According to recent studies, it is evident that sleeping postures are a modifiable risk factor that impacts spinal symptoms. Therefore the answer to the question "Is My Sleeping Posture Causing Back and Neck Pain?" is most likely.

The Best Sleeping Posture for Optimal Spinal Health: Prone, Side, or Supine

By consistently sleeping in positions that support our lumbar spine and reduce pressure on spinal tissue and nerves, it is possible to reduce misalignments that cause pain. According to Cary et al., (2019), habitual sleep postures may influence the amount of load applied to spinal tissues when sleeping, which can affect recovery and waking spinal symptoms. This means that certain sleeping positions can put unnecessary pressure on spinal tissue and induce structural changes in the spine, which can lead to inflammation. One sleeping posture that does this, for example, is stomach sleeping. The scoping review reported that sleeping in the prone position (with your back facing up) increases the risk of developing lower back pain by 1.9 times (Cary et al., 2019) This demonstrates the importance of recognizing your habitual sleeping postures and altering them accordingly.

Supine Sleep Position

Furthermore, the three main sleeping positions evaluated in this study can potentially impact the cervical and lumbar spine differently. For instance, it was advised for people with dorsal or lumbar symptoms to sleep in a supine position, laying on their back. While those with cervical symptoms were advised to sleep in a side-lying position. If you sleep on your stomach, also known as prone position, it is best for you to adopt either supine or side-lying position.

Take a Customized Approach

It is not a one-size fits all approach, however; when choosing between supine and side-lying position, it is important to consider factors such as your current spinal symptoms, past injuries, and to listen to your body. Additionally, there are other sleep related factors that impact our health such as the proper mattress firmness, pillow position, and our circadian rhythm, which are worth evaluating.

As well as modifying your sleeping position to improve your spinal health, receiving regular chiropractic care is another vital step you can take on your journey to better spina health. Chiropractic adjustments have been shown as an effective treatment for reducing lower back and neck pain (Rief, 2024). At Thomas Back and Body, we use a customized approach to provide patients with the comprehensive treatment they need. Whether you're dealing with neck or back pain, poor posture, or interested in improving your overall wellbeing, book an initial chiropractic assessment at Thomas Back and Body to start your journey to a healthier, happier you.

Questions? Contact us today!

References

Cary, D., Briffa, K., & McKenna, L. (2019, June 28). Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ open. https://pmc.ncbi.nlm.nih.gov/articles/PMC6609073/

Rief, K. (2024, April 6). Chiropractic care and its effects on musculoskeletal disorders: A review of current evidence and Future Directions. Alternative & Integrative Medicine. https://www.hilarispublisher.com/open-access/chiropractic-care-and-its-effects-on-musculoskeletal-disorders-a-review-of-current-evidence-and-future-directions-108600.html