Let’s discuss how tummy, back and side sleeping positions impact your spinal health – for better or for worse.
Tummy sleepers –
Tummy sleeping requires neck rotation and unnecessary extension resulting in joint, ligament and muscle strain. This position places increased pressure on the lumbar (lower) spine via excessive arching of the back. It also causes nerve compression and decreased blood flow increasing the chance of tingling and numbness in your upper limbs and hands.
Side sleepers –
Sleeping on your side achieves neutral alignment of the spine, provided your mattress isn’t sagging and you’ve placed a pillow between your legs. This position is ideal for those with sleep apnea or breathing issues as gravity won’t compress airways. It’s the best sleeping position for pregnant people all together as it promotes optimal blood flow to baby.
Back sleepers –
Like side sleeping, back sleeping also achieves neutral alignment of the spine (provided your mattress isn’t sagging). But the added benefit when compared to side sleeping is that this position employs gravity to reduce unnecessary pressure on joints. It also promotes nose breathing instead of mouth breathing allowing your body to filter all ingested air.
So what’s the verdict? When it comes to matters of spinal health, back sleeping wins. And while side sleeping is also deemed acceptable, we do have hard advice for those tummy sleepers. A flat no-no. Do your spine a favor and transition out of tummy sleeping. Consult a good health professional or online training program if you need to!
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