3 Sleeping Positions to Avoid for Back Pain Relief

Sleeping in the wrong position can cause back pain or make existing pain worse. Here are three sleeping positions you should avoid to protect your back.

1. Sleeping on Your Stomach (Prone Position)Sleeping on your stomach can put pressure on your spine and internal organs. It also forces your neck to turn to one side to breathe, which can strain your neck and back. The best way to sleep is on your back or side, as this keeps your spine in a natural position and reduces strain. Many people in Singapore prefer sleeping on their side to avoid back pain.

2. Sleeping in a Fetal PositionWhile curling up may feel comfortable for a short time, sleeping in this position for too long can prevent your spine from being properly supported, leading to back pain. Sleeping on your back or side with a pillow supporting your back can help keep your spine in a natural position and reduce back pain.

3. Sleeping with Legs Spread OutSome people like to sleep with their legs stretched out wide, but this can put extra stress on the lower back and hips, causing discomfort. It’s better to sleep in a position where your legs or knees are in a natural, comfortable line. You can also place a pillow under your knees to reduce muscle tension and help you sleep better without risking back or hip pain.

In addition to sleeping positions, choosing the right mattress can also help prevent back pain and improve sleep quality. It's best to pick a mattress that properly supports your spine—not too soft and not too hard—so you can sleep comfortably and reduce the risk of back pain.