Sleeping on your stomach: is it good for you or not?
Most people have a favourite sleeping position, which they adopt almost every night. While sleeping on your back is considered to be ideal in orthopaedic terms, we often hear that sleeping on your stomach is thought to be bad for you. But is that really true? Or are there benefits too?
March 19, 2025 • 3 min reading time
Find out the pros and cons of sleeping on your stomach and how it can affect your health.
Lying on your stomach can lead to neck tension and back pain, as the spine is often in an unnatural position.
The right mattress, a flat pillow or sleeping without a pillow can help to reduce the strain on the body.
If you want to avoid sleeping on your stomach, you can deploy a few simple tricks to get used to a different sleeping position.
Many people who sleep on their stomach describe this sleeping position as the most comfortable. When lying on their stomach, they feel particularly snug and some even report reduced snoring! Nevertheless, sleeping on your stomach is not ideal from an orthopaedic point of view. We’ll explain why.
Since the head has to be turned to the side so you can breathe, the cervical spine remains in an unnatural lopsided position for hours. Lying on your stomach can lead to tension, headaches and knots in the neck, which can trigger numbness, for example. A high pillow makes this unnatural posture worse.
When you sleep on your stomach, you overstretch your spine, particularly in your lower back. There is a great deal of stress on the lumbar region as the natural curvature of the spine is compressed. People who are prone to back pain should therefore avoid this position.
Lying on your stomach not only puts pressure on your spine but also on your chest. This can restrict free breathing. People with respiratory diseases should check to see if they sleep more peacefully and wake up less frequently in a different position.
If you regularly sleep on your stomach, your face is often pressed into your pillow for hours at a time. This pressure can quickly lead to sleep wrinkles, but in the long term to permanent wrinkles on the skin too, as the tissue is routinely compressed. Sensitive skin in particular may more quickly show signs of ageing.
Despite these disadvantages, if you don’t want to or can’t stop sleeping on your stomach, here are three tips on how to make your sleeping position as pleasant as possible for your body:
Choosing the right mattress: a mattress that is too soft allows the upper body to sink into it, while a mattress that is too hard overextends the back. A medium-firm mattress is ideal to relieve the strain on the body.
Use a flat pillow or no pillow: a high pillow forces the neck to twist even more. Those who sleep on their stomach should therefore use a particularly flat pillow or avoid one altogether.
Think about where you put your arms: many people who sleep on their stomach extend their arms over their heads, which puts strain on their shoulders. You should also avoid putting your hands and arms under your pillow, as this raises the head. It’s better to keep your arms parallel to your body or bend them out slightly to the sides.
If you notice that sleeping on your stomach causes tension or back pain, you can try to get into the habit of sleeping in a new position. Even though it may feel unfamiliar at first, there are a few tricks that can help you:
Falling asleep on your side: get used to consciously lying on your side. Over time, the brain stores this position as a new preferred one.
Using a side sleeping pillow: a large, firm cushion at your side can prevent you from involuntarily turning back onto your stomach.
Positioning a towel to stop you: a rolled-up towel has a similar effect to a pillow – it prevents you from turning fully onto your stomach.
The transition may take a few weeks, but your back and neck will appreciate it!
Is sleeping on your stomach good for you? Not really. Although it is the most comfortable position for some, it can lead to back pain, tension and even wrinkles on your face in the long term. If you don’t want to give up lying on your stomach, you can do a lot for your health by making small adjustments such as a medium-firm mattress, a flat pillow or positioning your arms better. And if you want to get accustomed to a more ergonomic position over time, you can do this too. For example, you can use a pillow that makes it harder to turn over, which means you enjoy a more relaxed and healthier sleep.
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