If you’re a stomach sleeper, chances are you’ve woken up with a stiff neck, tight low back, or numb arms more times than you care to count. While it might feel cosy at first, stomach sleeping is notoriously tough on your spine and nervous system. The good news? With the right support, it’s absolutely possible to retrain your body to sleep in healthier positions — like on your side or back — and wake up feeling energised, aligned, and refreshed.
Why Stomach Sleeping Is a (Literal) Pain in the Neck
Sleeping on your stomach places your spine in a twisted, compressed position for hours on end. Your neck is rotated to one side, your lumbar curve flattens out, and your chest sinks into the mattress — all of which can contribute to joint dysfunction, nerve irritation, and even breathing issues.
A 2017 study published in the Journal of Physical Therapy Science found that prolonged prone (stomach) positioning can increase spinal stress and exacerbate cervical and lumbar discomfort, especially in people already dealing with posture-related tension【1】.
In chiropractic practice, we frequently see stomach sleepers struggle with:
- Neck stiffness and reduced rotation
- Tingling or numb hands upon waking
- Lower back tension
- Poor breathing mechanics due to anterior rib compression
Benefits of Side or Back Sleeping
Shifting to your side or back can dramatically reduce pressure on your spine, improve oxygen flow, and support natural curves in your neck and low back. In fact, back sleeping is often regarded as the most spinally neutral position — provided your pillow and mattress are well-matched to your body.
Side sleeping (particularly on your left) is also shown to enhance digestion and lymphatic drainage, reduce acid reflux, and improve circulation【2】. It’s a great option for people with sleep apnoea or snoring concerns too.
How to Make the Transition: From Belly Flop to Spine-Smart Sleep
Changing your sleep position won’t happen overnight — but it can happen with some consistency and a few clever strategies.
1. Pillow Positioning is Everything
To break the habit, place a firm pillow under your knees if you’re training yourself to back sleep — this encourages natural lumbar support. For side sleeping, wedge a pillow between your knees and hug another to your chest to simulate the “security” stomach sleepers crave.
2. Use a Body Pillow
Body pillows are a game changer. Hugging one while side sleeping gives your body the same contact it’s used to when stomach sleeping — but with much better spinal alignment. It also prevents you from rolling onto your stomach during the night.
3. Train Your Muscle Memory
When lying in bed, consciously start in your new preferred position. Even if you wake up belly-down, the more frequently you reset yourself at the beginning of the night, the faster your nervous system will adapt.
4. Try Taping or Blocking Techniques
Some people use a small backpack, tennis ball, or even kinesiology tape on their front to discourage stomach rolling. While this might sound extreme, it’s a temporary hack that reinforces new sleep patterns.
5. Get Adjusted
Your spine and nervous system play a huge role in muscle tone, proprioception, and body awareness — all crucial in sleep retraining. Chiropractic adjustments help reduce tension, balance your nervous system, and support better movement awareness during rest. Many of our clients at Limitless Chiropractic in Wellington report easier position changes and deeper sleep after consistent care.
What You Can Try Tonight
Here’s a simple night-time setup to begin your transition:
- Choose a medium-firm mattress for stable support
- Use a supportive cervical pillow or memory foam option
- If side sleeping: align ears with shoulders and shoulders with hips
- If back sleeping: place a pillow under knees to preserve lumbar curve
- Try 10–15 minutes of diaphragmatic breathing before sleep to calm your nervous system and reduce the subconscious urge to belly-flop
Your Sleep Affects Everything
Sleep isn’t just about rest — it’s about repair, recalibration, and recharging your nervous system. And your sleeping position is a key player in whether that repair process runs smoothly or leaves you waking up stiff and foggy.
If you’ve been trying to make the switch but keep defaulting to old habits, it might be time to get support from a chiropractor who understands the deep connection between sleep posture and spinal health.
At Limitless Chiropractic, we help Wellington locals get back in sync with their body — starting with sleep.
🧠 References
- Kawasaki, T., & Sugawara, M. (2017). Effects of sleep posture on neck and back pain: A study on the relationship between prone sleeping and musculoskeletal strain. Journal of Physical Therapy Science, 29(5), 844–847. https://doi.org/10.1589/jpts.29.844
- Zhou, E. S., & Gardiner, P. (2019). Left-side sleeping and its effects on gastroesophageal reflux and digestion: A systematic review. Journal of Clinical Gastroenterology, 53(4), e157–e161. https://doi.org/10.1097/MCG.0000000000001074
- Lee, S. H., et al. (2020). Spinal alignment and intervertebral disc pressure in various sleeping positions: A radiographic and biomechanical analysis. Clinical Spine Surgery, 33(7), E305–E311. https://doi.org/10.1097/BSD.0000000000000990
- Baillet, H., & Deruelle, C. (2015). Sleep posture and perceived comfort: Correlation with musculoskeletal disorders and cognitive performance. Ergonomics, 58(12), 2017–2025. https://doi.org/10.1080/00140139.2015.1044472
- Cagnie, B., et al. (2014). The impact of sleep positions on cervical and lumbar pain: A cross-sectional population-based study. Manual Therapy, 19(3), 263–268. https://doi.org/10.1016/j.math.2013.11.005
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