The Dos And Don’ts Of The Stomach Sleeping Position

For some people, sleeping on the stomach feels like the only way to drift off peacefully. It can be cozy, familiar, and even help reduce snoring in certain cases. But here’s the truth—this sleep position comes with its own set of pros and cons. While it may feel good in the moment, long-term stomach sleeping can cause strain on your neck, spine, and internal organs if not done carefully.
Let’s break down the dos and don’ts so you can enjoy your favorite position without compromising your health.

The Dos: Making Stomach Sleeping Safer

1. Do Use a Thin or No Pillow Under Your Head

One of the biggest problems with stomach sleeping is neck hyperextension, when your neck bends backward because of a thick pillow. This forces the cervical spine out of its natural curve, leading to stiffness and possible nerve irritation. Using a flat pillow or no pillow at all keeps your neck closer to neutral and reduces morning soreness.

• Pro Tip: If you can’t sleep without some height, try a folded towel instead of a traditional pillow.

2. Place a Pillow Under Your Hips and Lower Stomach

A common side effect of stomach sleeping is lower back strain. Placing a small, firm pillow or folded blanket under your hips helps lift the pelvis slightly, reducing the inward curve (lordosis) of the lower spine. This keeps your back muscles more relaxed overnight.

• Pro Tip: A memory foam wedge pillow works best because it stays in place while you move.

3. Do Stretch Before and After Sleep

Sleeping face down for hours can tighten your neck and lower back muscles. A quick stretching routine can counteract this.

• Before bed: Do gentle neck rotations and side bends.
• Upon waking: Try the cat-cow stretch and cobra pose to realign the spine and open the chest.

4. Do Listen to Your Body

Persistent pain, tingling, or numbness are red flags that your sleeping style might be causing nerve compression or muscle imbalance. Don’t push through discomfort—your body is telling you it needs a change.

5. Do Alternate Head Turn Directions

If you always turn your head to the right or left, the muscles on one side of your neck can shorten over time. Switching sides during the night helps prevent uneven strain.

The Don’ts: Common Stomach Sleeping Mistakes to Avoid

1. Don’t Twist Your Neck for Long Periods Without Support

Because you have to turn your head to breathe, the neck is always rotated in this position. Without proper pillow adjustments, this can cause stiffness, headaches, and even nerve irritation.

• Better Option: Place a small pillow under one shoulder so your head can rest at a more natural angle.

2. Don’t Use an Ultra-Soft Mattress Without Compensating

When your body sinks too much, your spine is pulled into an unnatural curve, especially in the lower back. If you love soft mattresses, use the hip pillow trick to keep alignment in check.

3. Don’t Ignore Shoulder and Arm Numbness

Many stomach sleepers tuck their arms under the pillow or head. This can compress nerves and restrict blood flow, leading to tingling. If you wake up with “pins and needles,” reposition your arms beside your body or around the pillow instead.

4. Don’t Sleep Face-Down for Extended Periods During Pregnancy

Beyond the first trimester, this position places unnecessary pressure on the uterus and may affect blood circulation to the baby. Opt for side sleeping with a pregnancy pillow for safety.

5. Don’t Overlook Wrinkle Concerns

Pressing your face into the pillow every night can create creases that eventually lead to permanent sleep lines. If you’re concerned about skin aging, use a silk pillowcase—it’s gentler on the skin and reduces friction.

What Science Says About Stomach Sleeping

A study published in the Journal of Physical Therapy Science found that stomach sleeping can increase cervical (neck) rotation, which may lead to joint stress over time (1). Chiropractors and sleep specialists often suggest modifying this position with pillow support rather than eliminating it for those who can’t sleep any other way.

Final Thoughts

Sleeping on your stomach isn’t necessarily a health disaster, but it does require thoughtful adjustments to avoid long-term discomfort. Using the right pillow setup, listening to your body’s cues, and stretching regularly can help make this position more spine-friendly.