We often associate the fetal position with comfort and security, but a spine specialist has warned of its “hidden dangers.” A chiropractor explained that sleeping in a tightly curled-up position is one of two postures that can harm your spine. He noted that this position “limits deep breathing” and “rounds the spine too much.”
The specialist elaborated that when you tuck your knees tightly to your chest, you constrict your diaphragm, which prevents you from taking full, restorative breaths while you sleep. This can impact the quality of your rest. More importantly, this posture forces your spine into an excessive C-curve, which over-stretches the muscles in your back.
This over-stretching, the expert warned, can lead to muscle weakness and chronic mid-back pain. The position also tightens the hip flexors, which can pull on the lower back and contribute to pain and decreased flexibility. It’s a “cozy” position that comes with a high price over time.
The other position the expert warned against was sleeping on your stomach. This posture is “unnatural” and notorious for causing neck strain due to the forced head twist, and it also creates an unhealthy arch in the lower back, stressing the lumbar region.
To protect your spine, the specialist recommends a neutral sleeping posture. The best options are lying on your back with a small pillow under your knees, or on your side with a supportive pillow between your legs. These positions maintain the spine’s natural curve, distribute weight evenly, and allow your body to fully recover overnight.