Reducing a hunched back while sleeping – which sleeping position is best for this?

Do you spend a lot of time in the office , at your desk and sit for a few hours? Do you get up in the morning with back pain after sleeping , although you should actually feel rested and fit?

Then this is probably due to your unhealthy posture . In connection with a lack of exercise , the muscles are not trained sufficiently, so that a poor posture of the back occurs.

The hunchback is a burden for many people. But how should you sleep to improve your posture? Find out which sleeping position is gentle on your hunched back and how you can maintain a healthier posture.

In most cases, the reasons for the hunchback are obvious. Modern life demands that you spend a lot of time sitting . Be it because your job entails it or you have to study for your studies. Already in school you start to take the one-sided posture and lay the foundation for a hunched back.


Specifically, it looks like you push your head forward while working on the PC. This moves closer to the monitor in order to better concentrate on it. This happens quite unconsciously and you do not notice it yourself.

The forward head creates a greater load on the front of the shoulders . The neck muscles also have to work all the time to keep the head stable.


There is no resting phase for the muscles. Even when you sleep, poor posture can cause your spine to curve slightly . The risk is particularly high when lying on your side . The legs are often drawn towards the body there. The embryonic posture may convey a sense of security, but it puts a lot of strain on the body.

An unhealthy work posture and sleep are therefore frequent causes of the hunched back. The head is pushed forward, the weight is shifted and the back bends. This is not straight, but the rounded back is created.


An illness could also be the cause of the hunchback. Bechterew’s disease is a rheumatic disease that primarily affects the spine and pelvis. Around 350,000 people in Germany suffer from these complaints, which no longer allow a healthy posture. The pain in the pelvis or sacrum is particularly severe after sleeping. Only after a little movement do the symptoms recede and the slightly bent position can be left.


The hunchback is not just a slight incorrect posture of the spine. If you do nothing about it, numerous complaints will manifest themselves , which significantly affect your quality of life.


One of the most obvious consequences is back pain . There is tension in the muscles and it is hardly possible to adopt a healthy posture. This incorrect load affects the entire spine, so that secondary diseases are to be expected. The intervertebral discs are unevenly loaded, so that the risk of a herniated disc increases. Increased wear and tear on the individual vertebral bodies also leads to reduced mobility. A sporting activity is hardly possible any more, so that there is a significant restriction.


One of the most common causes of headaches is decreased blood flow. The blood circulation is impaired, for example, by tension, such as those caused by a hunched back. The one-sided posture leads to problems in the neck area and disorders of the blood circulation . This means that headaches, especially in the morning , are more common.


If your sleeping position is not very beneficial for your back, the quality of sleep also decreases. Your body has to work constantly during the night to maintain a stable position. The muscles do not have enough space to regenerate and you wake up unrested in the morning. In the long term, the typical symptoms of lack of sleep appear and your quality of life suffers. Make sure you get a good night’s sleep so that there are no physical or mental impairments.


In the office you will spend around 8 hours at work. This is mainly done while sitting at the desk . Sleep comes at the same time. It is therefore just as important to ensure an optimal sleeping position in order to reduce the hunched back.


The most people prefer the side position at night. On the side, a feeling of security is conveyed and easier to find sleep.

It is less healthy for the back if the legs are also pulled closer to the body. The spine is literally curved together. At the same time, the head is bent forward so that a clear hunched back is created.

When lying on your side, you should therefore make sure that your body remains as straight as possible. The legs are not drawn in, but you make yourself as long as possible in your sleep. This attitude may take some getting used to at the beginning. To support the lateral position, a has side sleeper pillow on. You put this next to you and use it as a simple support. You adopt a stable posture so that the muscles no longer have to work and rest during the night.

By the way, it is better to sleep on your left side . With sleep on this side, you promote blood circulation and regeneration.


The back position is considered the healthiest posture. In this, the back retains its natural shape and is neither bent nor overstretched. Muscles and shoulders lie completely relaxed on the mattress and can recover while you sleep.

It is important that you choose the right mattress firmness. Because contrary to popular belief, a hard mattress is not necessarily better for your back. Instead, make sure that the mattress fits your stature and body weight. In the best case scenario, you only sink a few centimeters into the mattress and keep a natural posture.

It is worth sleeping in the back position. However, learning to lie on your back requires a little patience . The switch used to sleeping position may take some weeks to complete. Only then will you improve your posture and benefit from the positive changes.


With the change in the sleeping position, clear improvements in symptoms can be felt in most cases . At the same time, it is a good idea to do exercises to counteract the one-sided stress. With these exercises you get an upright posture and reduce the hunched back.


Due to the permanent and one-sided posture, some muscles shorten. If these are not required over the entire range of motion , they are not very flexible and literally stiffen.

So that the muscles become supple again, you should concentrate on your chest. Stretch the chest muscles and shoulder area.

The stretching succeeds completely without aids and after a few units you will feel a significant improvement. The following video supports you in stretching against the hollow back.


The Blackroll is less suitable for the office and more for extensive training at home . This is a fixed role that you guide along your back. You proceed slowly and carefully. Adhesions loosen and the fasciae become more flexible. The Blackroll is a basic component of fascia training and helps you to have healthier muscles.


You can work on special areas even more precisely with a duo ball. This ball is designed so that it has a space in between . As a result, it only glides on the muscles and not on the vertebrae. A higher pressure on the hardened areas is possible so that the adhesions are loosened .


If you can see a clear hunchback , you will hardly be able to do anything about it on your own. While the exercises are helpful, they will not completely relieve the hunchback in some cases. Therefore, it makes sense to seek medical help .

Physiotherapy is prescribed to strengthen the muscles and improve posture . A corset can be worn as an accompaniment to physiotherapy , which promotes posture.


Does your posture leave something to be desired and is your upper back tilted forward? Then you are like many employees who spend the day in the office and do not strain their muscles extensively.

In addition to an ergonomic working posture , the sleeping position also has a major influence on posture and the health of the back. Sleep either on your side with your body as straight as possible or, even better, on your back. Supported by a matching pillow and an orthopedic mattress, you will leave your hunched back piece by piece and adopt a straight posture.

Your sleep benefits from this posture and you get up more rested in the morning. Tension and pain are reduced, so that you gain significantly in quality of life.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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