The Sleep Position Problem: How the Way You Sleep Can Sabotage Your Playing
Dr. Lou Jacobs, Chiropractor – Acupuncturist – Portland, Maine
Musicians often, and should, obsess over posture while practicing or performing—but they less often think about posture while sleeping. The truth is, we spend one-third of our lives in positions that can either heal or harm us. If your body rests in a twisted or compressed position for 6 to 8 hours a night, that stiffness, tingling, or shoulder ache you feel in the morning can directly translate into poor tone, limited reach, or reduced control of your instrument.
This post explores how common sleeping positions can compound the same risks musicians face on stage and in the practice room, and how to fix them.
1. Side Sleeping: The “Safer” Option That Still Needs Attention
The Risk
Side sleeping is generally better for spinal alignment than stomach sleeping, but it can still create problems if your setup is off. A pillow that’s too thin lets your neck fall sideways, straining the same muscles you rely on for head and shoulder balance while playing. A pillow that’s too thick jams your neck the other way, leading to morning stiffness and shoulder impingement.
For guitarists, violinists, pianists, and drummers, side-sleeping with one shoulder compressed under the body can also irritate the rotator cuff and lead to numbness in the playing hand.
Safer Technique
* Choose a pillow that fills the space between your neck and shoulder without pushing your head up.
* Use a body pillow between your knees to keep your spine neutral.
* Avoid tucking one arm under your pillow; rest it in front of you instead.
* If you wake up with tingling in the hand or arm, your shoulder alignment may be the culprit.
2. The “Crime Scene” Position: Crooked, Twisted, and Common
The Risk
This one looks like a chalk outline: one arm overhead, one leg bent up, torso rotated. Many musicians fall into this position unconsciously because it feels relaxed. The problem? It’s a perfect recipe for spinal rotation stress and shoulder nerve compression, among a host of other potential problems.
Over time, that twist can create asymmetrical muscle tone between sides—similar to what happens from years of favoring one side of your instrument. It can compress damaged joints, spinal discs and receptors that tell your brain where your body is in relation to your instrument. For string players or brass musicians who already carry one-sided posture, this can magnify neck pain, uneven shoulder height, and wrist or hand tingling.
Safer Technique
* Before sleep, lie flat and consciously straighten your spine.
* Keep both arms below shoulder height and rest them at your sides or slightly in front of you.
* Use a pillow between your knees if you need one leg bent for comfort. This may also help prevent twisting.
* Avoid sleeping with your upper body twisted in one direction and your hips another.
3. Stomach Sleeping: The Musician’s Neck Nightmare
The Risk
Sleeping on your stomach forces your neck into rotation for hours at a time – often 60 to 90 degrees. Imagine holding your head turned sharply to one side for an entire rehearsal, or half of your work day. The result is predictable: cervical spine joint irritation, nerve compression, and inflammation of the small muscles that stabilize fine head and shoulder movements.
For guitarists, violinists, and wind players, this can mean slower reaction times, difficulty turning the head comfortably, or may even lead to referred pain into the hand and arm.
Safer Technique
* When break the stomach-sleeping habit, take my advice on buying a new pillow (video above). Learn how to sleep on your back or side! WATCH THIS VIDEO!
* Try training your body to sleep halfway between side and stomach – known as the “three-quarter” position – with a pillow under your chest to reduce neck rotation.
* Stretch gently before bed: chin tucks, shoulder rolls, and neck rotations can release tension before you settle in.
4. Back Sleeping: The Neutral Winner (with a Few Cautions)
The Risk
Back sleeping keeps your spine neutral and weight evenly distributed, making it generally the best option for spinal health, and everything attached to your spine (shoulders and arms). But for some musicians, it can increase lower back discomfort or lead to snoring that disrupts deep sleep recovery—something vital for tissue repair and motor learning.
Also, if your pillow is too thick, it can flex your neck forward, creating tension in the suboccipital muscles that influence balance and coordination.
Safer Technique
* Use a medium or thinner pillow to keep your head aligned with your spine.
* Place a small pillow or rolled towel under your knees to relieve lower back tension.
* Keep shoulders relaxed and symmetrical, palms up or slightly outward.
5. How Bad Sleep Positions Compound Musical Problems
Crooked side (crime scene): Twisted spine, uneven shoulders leading to Uneven playing posture, wrist tension, headaches, low back and neck pain.
Stomach: Neck rotation, nerve compression may lead to numbness, slower finger coordination, neck and low back pain, headaches and shoulder pain
Side with poor pillow: Shoulder compression, neck strain may lead to reduced reach, shoulder pain, arm and hand numbness and weakness, headaches and neck pain.
Back with poor pillow may lead to neck flexion, upper back tension, headaches, poor balance on stage.
6. Chiropractic and Acupuncture Support
At my Portland, Maine practice, I’ve seen countless musicians transform their performance and injuries simply by correcting their sleeping posture. Chiropractic adjustments restore spinal mobility and balance, while acupuncture improves circulation, reduces inflammation, and helps retrain the body to rest comfortably.
Better alignment during rest means faster recovery, better muscle tone, and improved proprioception – the sense of where your body is in space, which is critical for musical accuracy.
7. Final Thoughts: Let Sleep Support Your Sound
Sleep is your body’s reset button. When you sleep in balance, your muscles recover symmetrically, your nervous system calms, and your coordination sharpens. When you sleep twisted, compressed, or contorted, your body wakes up already fighting itself before you even pick up your instrument.
Protect your posture while you play, and while you rest. Your hands, shoulders, and spine will thank you every morning—and your music will show it.
Dr. Lou Jacobs, Chiropractor and acupuncturist in Portland, Maine, has been working with and specializing in the health and performance of musicians of all types, for over 23 years. His work has been highlighted in Guitar Player Magazine, and his client list is extensive, having worked with some of the best horn players in the world today. Dr. Lou is always accepting new patients and offers tele-consulting for musicians outside of Southern Maine. Dr. Lou also works with families and is board certified in chiropractic care for children and pregnant moms. Dr. Lou may be reached by calling (207) 774-6251 or by messaging his office manager, Sandra Escobar, at Sandra@DrLouJacobs.com.