Ever wake up feeling like you slept wrong, stiff, sore, or with a headache creeping in before your day even starts? You’re not alone. The way you sleep plays a huge role in how your spine feels when you get up in the morning. While most people think about their posture during the day, your sleep posture matters just as much. In fact, you spend roughly one-third of your life in bed, so if your neck or back is stuck in a strained position for hours on end, it’s no wonder you wake up feeling less than your best.

Why Sleep Position Matters

Your spine is designed to rest in a gentle S-curve. When you sleep twisted up, your neck kinked to the side, or your shoulders jammed under your pillow, you’re putting joints and muscles under stress for hours at a time. Over time, this can lead to:

• Stiffness and reduced range of motion

• Headaches or migraines from tension in the upper neck

• Pinched nerves or radiating pain into the shoulders or arms

• Lingering low back tightness

Even if it feels “comfortable” in the moment, the long-term strain adds up.

The Worst Offender: Stomach Sleeping

Sorry to say, stomach sleepers get the short end of the stick. When you lie on your stomach, you have to turn your head sharply to the side just to breathe, which rotates and compresses the small joints in your neck. Meanwhile, your lower back often arches excessively, stressing lumbar joints.

It’s one of the most common reasons people wake up with neck pain, and why both chiropractors and physios often suggest breaking the habit.

Better Options: Back or Side Sleeping

• Back sleeping: Keeps your spine neutral if your pillow supports just under your neck (not propping your head up too high). A small pillow under your knees can also reduce low back strain.

• Side sleeping: A good second option. Just be sure your pillow is thick enough to fill the space between your ear and shoulder, keeping your neck in line. Place a pillow between your knees to keep your hips stacked and reduce twisting through the low back.

Small Changes That Make a Big Difference

• Choose a pillow that supports your neck’s natural curve. For many, that means a contoured or cervical pillow.

• Keep your shoulders relaxed, don’t jam your arm under your head or pillow.

• Try hugging a pillow to keep from rolling forward and twisting your upper spine.

• If you’re trying to stop stomach sleeping, wedge a pillow behind your back to help train your body to stay on your side.

• A chiropractor can help restore normal joint motion with gentle adjustments, easing tension and improving alignment.

Wake Up Without the Aches

A few small tweaks to how you sleep can make a huge difference in how your body feels each morning. And if you’ve tried it all but still wake up stiff or sore, it might be time to look deeper.

Want guidance on improving your posture, mobility, and spine health? We’d love to help you move (and sleep!) more comfortably.