What sleeping position is your favourite? Are you a side sleeper? Do you sleep on your back? Or can’t you get to sleep unless you’re on your stomach?

We all have our favourite ways to lie in bed, but there’s no doubt some positions are better for you than others.

According to a posture expert, there’s one position in particular you should avoid if you want to continue having a healthy spine – and it’s bad news for those who adopt the ‘Squatter’ position.

James Leinhardt, the founder of Levitex, a foam pillow and mattress company, said ‘The Squatter’ position, where you lie half on your stomach, half on your side, wiith the arms under the pillow and knees bent, is an “absolute stinker”.

The CEO has over 10 years’ experience in helping improve the posture and quality of life of people with critical injuries and chronic illnesses.

He explained: “Look at the twist in the neck, and I bet you always lie with the same side. Look at the twist of the hips. I bet you get pain in the knees even.”

According to James, The Applauder, The Wrester and the Hedgehog positions are also “pretty gross” for the spine. These are all side positions, where the spine and neck is twisted in various ways.

In a previous video posted to the brand’s TikTok page, James explained that there are only two sleeping positions he recommends, unless you have some sort of medical reason for lying on your stomach, which is “very rare”.

First, he vouches for the “soldier” position, which means lying on your back in a straight position. He continued: “If you’re lying on your back, your spine is immediately supported by the mattress and you’ve got the most even distribution of body weight.” To make this position even more beneficial for your spine, James recommends putting a pillow under your knees, which will tilt your pelvis, causing more of your back to connect with the bed, offering more support.

The second option James recommends is lying on your side, or the “dreamer” position, which reportedly puts the least amount of tension on your spine. He continued: “You want your ears, your shoulders, your hips, your knees, your ankles all stacked on top of each other.” He also recommends putting a pillow in between your knees and ankles, which takes the weight off the leg and offers better support.

It turns out these positions, including the use of pillows, are great for during hot weather too, as it can increase air circulation. Sammy Margo, sleep expert at Dreams, previously explained that lying on your side with a pillow between your legs will help “align the spine and allow for better airflow”. She added: “This position can also be particularly beneficial for individuals who suffer from snoring or sleep apnoea, as it helps keep airways open.”

The back sleeper position, with a pillow under your knees, can also “help to improve circulation and reduces tired, achey, and puffy legs, allowing for better blood flow and heat dissipation”.

If you’re struggling with backpain, there are some exercises the NHS recommends. However, if you’re unsure of the safest way to treat it, or it’s not getting any better, you should speak to a GP.