Here’s Why Stomach Sleeping Maybe Helpful or Not
By: Dr. Tiffany T. Butler | February 6, 2023 | Read Time: 6 minutes
“Laugh and the world laughs with you, snore and you sleep alone.” (Anthony Burgess)
Are you a stomach sleeper? Are you looking for the best sleeping position to alleviate neck or back pain? Are you a snorer? Do you have acid reflux? There are times when sleeping on your stomach can be bad for your health and there are incidents when stomach sleeping can improve your health.
PROS of Stomach Sleeping
#1: Decrease Snoring
If sleeping on your back contributes to snoring, then sleeping on your stomach or side may be helpful. Snoring is a noise that is the result of an obstruction in the flow of air through the airway. It can also be caused by congestion, blockage, or a more serious problem such as sleep apnea. When we go to sleep, our tongue and soft palate relax. When we sleep on our backs, these soft tissue structures can obstruct the back of the throat causing an obstructed airway.
#2: Breath Better
Like sleeping on your back, sleeping on your stomach, allows you to take full-deep breaths. Unlike sleeping on the side, which causes compression of the lungs, preventing the lungs from fully expanding may result in more oxygen uptake.
CONS of Stomach Sleeping
#1: Increase Risk of Neck Pain
Sleeping on your stomach will require extreme head rotation to one side. This position causes overstretching on the neck muscles and ligaments thereby causing muscle strain and ligament sprain over time. In addition, if you sleep on your stomach using a pillow adds an additional component, extension, which may result in the aggravating of the spinal nerves in the cervical spine (neck region). The rotated, extended head position may lead to an abnormal sensation in the shoulder and upper extremities such as numbness, tingling, or pins/needles. If you are experiencing neck pain avoid stomach sleeping to prevent exacerbation of your neck pain. Click here to learn how to pick the best pillow to reduce neck pain while sleeping.
#2: Increase Risk of Lower Back Pain
There is a natural curve in the lumbar spine (lower back region) that occurs. When you lay on your stomach, this curvature becomes accentuated, resulting in compression of the spinal joints. If you are experiencing lower back pain, avoid sleeping on your stomach, which can make your lower back pain worse. Click here to learn ways to alleviate back pain while sleeping.
#3: Increase Symptoms of GERD/Acid Reflux
Gastroesophageal reflux disease (GERD) is a condition in which the contents of the stomach backflow into the esophagus. The symptoms of GERD consist of heartburn, chest pain, belching, difficulty swallowing, and the feeling of something being stuck in the throat. GERD symptoms can be perpetuated especially after eating a meal and then laying down, especially on the back or the stomach. You can alleviate the symptoms of GERD while sleeping on your back with your head props.
Bottom Line: The best sleeping position is the position that is most comfortable for your body; and reduces the risk of having pain in the morning. If you must sleep on your stomach, and it is the best sleeping position for you, place a pillow under your pelvic region to flatten your lumbar curve. This will help to keep your spine in a neutral position so that your lumbar spine can retain its natural curve. In addition, flexing one knee may be helpful in alleviating unnecessary stress on the lower back muscles.
Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler
