Some sleeping positions are better than others for reducing back pain, experts warn. According to chiropractors, prone sleeping is the worst sleep position for back pain, while sleeping on your back is considered the healthiest.

Sleeping on the best mattresses in 2024 can relieve tingling back pain. However, Dr. Tony Narda, a chiropractor who leads the Scoliosis Reduction Center in Florida, reveals that prone sleeping can cause muscle tension and inflammation, leading to neck and back pain.

Here we will take a closer look at how prone sleeping causes and aggravates back and neck pain, and how it affects sleep quality. In addition, Dr. Narda will show you how to stop sleeping on your stomach. Let's get started.

Depressed sleeping is the worst sleep position for back health. When you sleep on your stomach, your neck and spine are compressed. Sleeping in this position for long periods of time often results in a stiff neck and throbbing back that wakes you up.

"Sleeping forward flattens the natural curve of the spine, which can cause back pain," explains Dr. Narda. If you already have neck or back problems, sleeping in this position is almost certain to make them worse."

In addition to the extra pressure on the spine, which can strain the vertebrae and surrounding muscles, prone sleeping also affects oxygen levels. Sleeping on a prone position puts pressure on the diaphragm, making it difficult to breathe deeply. As a result, oxygen intake is reduced throughout the night, which can disrupt sleep quality, Dr. Narda says.

Experts believe that sleeping on your back is the best sleep position for back pain, and sleeping on the best mattress for back pain will provide the pressure relief and support you need.

"Elevated sleep is optimal because it maintains the natural curve of the spine and minimizes pressure on the joints," says Dr. Narda. Sleeping on your side with a pillow between your knees is another known fetal position. Alternatively, side sleeping improves heart health and reduces snoring."

Sleeping on a mattress that is optimized for side sleeping, with a pillow between the knees, positions the hips and reduces stress on the lower back.

"Studies show that 7-17% of people are front sleepers," says Dr. Narda. 'By changing their habits, they can improve their health and sleep better every night.' Here are three ways to stop sleeping on your stomach.

"Body pillows help support your back and side posture and prevent you from slumping over," says Dr. Narda.

Placing a pillow between your knees while lying on your side will keep you from slumping over while sleeping.

For some people, being surrounded by a fort of pillows helps train them to sleep on their back, which is optimal for spine health.

Those who have tried (and failed) to get comfortable in positions other than supine can sleep on a mattress that is optimized for lying on their stomach, which provides proper support for the spine.

Mattresses that are best suited for lying on one's back are firmer, which prevents the spine and hips from shifting too far out of alignment. A softer mattress will cause the spine to sink in, putting strain on the spine and causing back pain. Similarly, the best pillow for a prone sleeper is one with a low loft. A low loft puts less strain on the neck, thus reducing the buildup of tension.