Is sleeping on your stomach safe? Gastroenterologist reveals why it is the ‘least recommended sleeping position’

Sleeping on stomach may be comfy, but there are many demerits to this sleeping position, especially detrimental in the long-term.

Everyone has a preferred sleeping position, whether it is on the side, back, or stomach. Some don't give it much thought, but did you know that sleep posture can have a significant impact on how your body feels the next day? It may seem cosy, but is it healthy? Are there any real health ramifications?

We asked Dr Harshavardhan Rao B, HOD and consultant- Department of Gastroenterology at Ramaiah Memorial Hospital, Bengaluru, whether sleeping on the stomach is healthy. He highlighted several red flags, explaining why it should not be a habit and how it can put long-term muscle, joint, and spine health at risk.

Why is sleeping on the stomach risky?

There are multiple risks, from the spine to the neck and back.

1. Spine-related problems

It is risky enough that, according to the doctor, it is the least recommended sleep position, mostly because of the stress it puts on the spine. What happens to your spine if you sleep on your stomach? The gastroenterologist explained, “It is inclined to bend the lower back too much and keeps the neck turned to one side for a long time.” With this kind of misalignment, what are the immediate consequences? Dr Rao pointed to morning stiffness, poor sleep quality, and persistent neck or back pain that can last throughout the day.

2. Neck and back pain

Further, one may also develop neck and lower back problems if sleeping on the stomach becomes a habit. These issues may go unnoticed at first, as they can also stem from other factors like sitting for long hours or poor posture during the day. However, over time, the sleep position's stress can worsen the pain and make it more persistent.

“When you sleep on your stomach, the middle of your body often sinks deeper into the mattress, which puts more pressure on your lower back. The neck stays turned to one side for hours, which can put stress on the muscles and joints around it,” Dr Rao described how it occurs.

You suffer from neckpain the next morning. (Adobe Stock)

3. Numbness or tingling in arms and hands

Beyond the obvious back and neck pain, stomach sleeping can also trigger less obvious but equally uncomfortable symptoms, such as numbness or tingling in the arm. The gastroentrologist described these sensations as ‘pins and needles’ because when neck is not well aligned, it can irritate the nerves.

4. Skin-related concerns

The last is skin-related concern, where you may suffer from early ageing. Dr Rao explained, “Pressing the face into the pillow night after night may contribute to sleep lines and early wrinkles over time.”

Sleeping on stomach not good for pregnant women

Among the most vulnerable groups adversely affected by this sleep position, the doctor cautioned pregnant women and people who already have chronic back pain, as it can put additional pressure on the abdomen and worsen existing discomfort.

How to make stomach sleeping safer if changing the habit is difficult?

While it is advisable to opt for other sleeping positions, if changing the habit immediately is difficult, the gastroenterologist recommended focusing on reducing strain rather than forcing a sudden shift. Small adjustments can help ease pressure on the body while gradually transitioning into a healthier sleep posture,

Here are some hacks he recommended:

• Using a very thin pillow, or no pillow at all, under the head can help keep the neck from turning too much through the night.
• Using a flat pillow below the hips or lower abdomen may help reduce excessive lower back extension by preventing the body from sinking too deeply into the mattress.
• A firmer mattress can improve support and promote a more neutral spinal alignment. It also offers better support by preventing the torso from sinking too much and helping the spine stay in a more natural position.

What is the best sleeping position?

Dr Rao strongly recommended healthier sleep positions, such as back sleeping, which provides the most natural support to the spine, especially when a pillow is placed under the knees to reduce pressure on the lower back. Side sleeping, especially on the left side, can help improve breathing, reduce snoring, ease acid reflux, and support healthy blood circulation. It is also the most recommended sleep position during pregnancy.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.