Getting a good night’s rest isn’t just about how long you sleep — it’s also about how you sleep. Your sleep position plays a major role in maintaining spinal health, reducing back pain, and improving posture. The right alignment at night can help your muscles and ligaments relax and recover, while poor positioning can lead to stiffness, discomfort, or even chronic issues over time. 

Below, we’ll explore the best sleep positions for a healthy spine and tips for getting the most support. 

Sleeping on Your Back: The Gold Standard for Spinal Alignment

Sleeping on your back is often considered the best sleep position for spinal health. It evenly distributes your body weight across the mattress and keeps your head, neck, and spine aligned in a neutral position. 

Tips for better back sleeping:

• Use a pillow that supports the natural curve of your neck without propping your head up too high. 
• Place a small pillow or rolled towel under your knees to reduce lower back strain. 
• Choose a medium-firm mattress to support your spine’s natural curves. 
• You may also want to add a pillow or lumbar roll under the natural curve of your lower back. 

If you snore or have sleep apnea, however, sleeping on your back may worsen symptoms. Consider side sleeping instead. 

Sleeping on Your Side: The Most Popular and Spine-Friendly Option

Side sleeping is the most common sleep position and one of the healthiest for your spine, especially if you have the right posture. It helps maintain a neutral spine and can reduce pressure on your lower back and hips. 

Tips for better side sleeping: 

• Keep your legs slightly bent, not pulled tightly toward your chest. 
• Place a pillow between your knees to keep your hips, pelvis, and spine aligned. 
• Make sure your pillow fills the gap between your neck and shoulder for proper alignment. 

Bonus: Sleeping on your left side can improve digestion and circulation, especially for pregnant individuals. 

The Fetal Position: Good for Herniated Discs, But Use Caution

Curling into a loose fetal position can relieve pressure between the vertebrae, making it a helpful choice for those with herniated discs or lower back pain. 

How to do it right: 

• Don’t curl up too tightly, as it can restrict breathing and strain your joints. 
• Use a supportive pillow that keeps your head aligned with your spine. 
• Switch sides occasionally to prevent muscle imbalance or stiffness.

Sleeping on Your Stomach: The Least Spine-Friendly Option

While some people may find stomach sleeping comfortable, it can actually put significant pressure on your neck and lower back. Turning your head to one side twists the spine, and your midsection may sink into the mattress, causing misalignment. It may also compress nerves and blood vessels. 

If you can’t give it up: 

• Use the thinnest pillow possible (or none at all) to avoid neck strain. 
• Place a pillow under your hips to reduce pressure on your lower back. 

Mattress and Pillow Choices Matter

Even the best sleep position won’t work well if your mattress or pillow doesn’t support proper spinal alignment

Mattress — A medium-firm mattress often provides the right balance of support and comfort for most sleepers. 

Pillow — Choose one that matches your sleeping position — thicker for side sleepers and thinner for back and stomach sleepers. 

Replacement Schedule — Consider replacing your mattress every seven to 10 years and pillows every one to two years for optimal support.  

Additional Tips for Getting a Good Night’s Rest

Establish a Regular Sleep Schedule — Go to bed and wake up at the same time each day, even on weekends. 

Create a Relaxing Bedtime Routine — Consider taking a warm bath or shower, reading a book, or avoiding screens for 30 minutes before bed. Blue light from screens can suppress melatonin production, making it harder to fall asleep. 

Make Your Bedroom Sleep-Friendly — Keep your bedroom dark, quiet, and cool, and remove clutter and distractions. You may also want to invest in a white noise machine or a fan. 

Limit Daytime Naps — Don’t nap for more than an hour and avoid napping late in the day. 

See a Doctor – If you persistently have trouble falling or staying asleep, or if your lack of sleep is affecting your daily life, consider meeting with a healthcare professional. 

A Healthy Spine Starts With Good Sleep 

A healthy spine starts with good posture — both day and night. By choosing the right sleep position and supportive bedding, you can reduce pain, improve rest, and wake up feeling your best. Experiment with different positions and adjustments until you find what keeps your spine aligned and your body comfortable.

The Overlooked Cause of Digestive Discomfort

When people think of digestive issues, they usually blame diet, stress, or illness. Rarely do they think about the spine. Yet at Elevate Wellness, we see time and again how spinal misalignment contributes to problems like bloating, reflux, constipation, and sluggish digestion. The truth is, your digestive system depends on clear communication with your nervous system—and that starts in your spine.

How the Nervous System Shapes Digestion

The Thoracic and Lumbar Connection

The nerves that control digestion run through the thoracic and lumbar regions of the spine. If these areas are misaligned, it can disrupt nerve signals, leaving the stomach and intestines struggling to function properly.

Stress, Tension, and Digestive Health

Stress doesn’t just live in the mind—it manifests physically. Tight muscles, shallow breathing, and nervous system imbalance can all slow digestion. Chiropractic adjustments help reduce stress and restore nervous system balance, which in turn supports gut function.

Chiropractic’s Role in Restoring Gut Health

Aligning the Spine to Relieve Nerve Pressure

By adjusting the spine, we relieve pressure on nerves that control digestive organs. This restores communication and improves overall function.

Supporting Healthy Organ Performance

With proper nerve flow, organs like the stomach, intestines, and liver can operate at their full potential, reducing symptoms like bloating or irregularity.

Encouraging Whole-Body Wellness

Improved digestion also means better nutrient absorption, more consistent energy, and even a stronger immune system.

The Impact of Posture on Digestion

Poor posture—especially hours hunched over desks or looking down at phones—can compress the digestive organs and spine. Over time, this affects both spinal alignment and gut health. We teach patients strategies for posture, stretching, and movement that complement adjustments and support long-term results.

Why Elevate Wellness Is Different

As a gut health chiropractic care provider in Bountiful UT, our focus is on natural, drug-free healing. We don’t just treat symptoms—we look at the bigger picture of your health, finding root causes and creating tailored plans that support your whole body.

Living With Better Digestion

Patients often share how much better life feels when digestion improves: less discomfort after meals, more consistent energy throughout the day, and a greater sense of balance. It’s about more than relieving stomach pain—it’s about restoring quality of life.

Conclusion

If digestive issues have been holding you back, the answer may be in your spine. At Elevate Wellness, our digestive issues chiropractic care in Bountiful Utah helps restore alignment, support nervous system function, and improve overall digestion naturally.

Don’t live with discomfort when a natural solution is available. and discover how chiropractic care can support your digestion, your energy, and your whole-body health.