That incredibly comfortable, curled-up fetal position you love might be doing more harm than good. A chiropractor and spine specialist has warned that this “cozy” posture is one of two key positions that can put your spine at risk for long-term issues. Sleep is supposed to be a time for your body to recover, but the expert noted that a poor sleeping posture can create uneven pressure on the spine, disrupting its natural alignment and straining nerves.
The specialist explained that when you tuck your knees tightly to your chest, you are forcing your spine to round too much. This excessive curvature, held for hours, can be problematic. The expert warned that this position over-stretches the muscles in your back, which can lead to weakness and chronic pain, particularly in the mid-back region. It’s a classic case of what feels good in the short term causing long-term problems.
The problems with the fetal position don’t stop at the back. The specialist added that this tightly curled posture also tightens the hip flexors, a group of muscles that are already chronically tight for many people who sit all day. Furthermore, it restricts the movement of your diaphragm, which limits your ability to take deep, restorative breaths while you sleep. This can decrease your overall flexibility and contribute to a cycle of pain and stiffness.
The other position the expert warned against was stomach sleeping. This posture is notorious for causing neck problems, as it forces you to twist your head to one side. It also creates an unnatural arch in the lower back, stressing the lumbar region. The expert cautioned that these poor postures, if maintained, can transition from simple morning stiffness to chronic pain and even posture imbalances.
To achieve restorative sleep, the specialist advised adopting a posture that maintains the spine’s natural curve. The best options are lying on your back with a small pillow under your knees, or lying on your side with a supportive pillow between your legs. These positions allow your body weight to be spread evenly, preventing strain on your joints and muscles, and helping you wake up feeling aligned and refreshed.