Health

Choose a good sleeping position for the spine – VnExpress


Sleeping in the wrong positions can negatively affect the spine and other body parts.

Except for a few turns during the night, most people stay in the same position while sleeping for several hours. Therefore, if your sleeping position is not good, you may wake up the next morning with back and neck pain, numbness in your limbs or cramps in the middle of the night.

The National Sleep Foundation has ranked the best sleeping positions for overall health and joint health. This ranking is in line with the recommendations of chiropractors. When sleeping, try to keep your spine as neutral as possible, lengthen your legs if possible, but not too straight, keep your knees naturally bent.

By keeping the body neutral and relaxed, the spine will be in a position similar to optimal standing: chin up, shoulders low, back straight (not arched), knees loose, hips in line with the shoulder.

The neutral spine position helps to relax the muscles, reducing the risk of pain or tension in any part of the body, and helps to keep the body balanced, without any pressure on the muscles on either side. force.

If your sleeping position is not good, you may wake up the next morning with a sore back. Image: Performance Health

Here are the sleeping positions you should note to be good for the spine.

Lay up

Lying on your back is the closest approximation to a comfortable standing position, in which the head, neck, and spine are aligned. Lying upright also helps to distribute the weight evenly across the body. Support your head with a good pillow.

Some people with low back curvature can also place a small pillow under the waist or below the knee to relieve lower back muscle tension. Feet slightly raised when lying down will create a comfortable feeling.

Lie on the side

While sleeping on your back is best, it’s not an easy position for everyone. If you can’t sleep on your back, switch to lying on your side and straighten your legs to maintain a neutral spine. Note that one of the potential side effects of this pose is neck pain. You can reduce your risk of neck pain by choosing a pillow that supports your neck, so that your neck stays straight instead of leaning against the mattress. If possible, change sides.

Fetal pose

This is the most common sleeping position and the first sleeping position that any of us know. However, curling too tightly can lead to stiffness and pain, especially in the elderly, where muscles, ligaments and tendons are no longer as elastic as before.

The fetal sleeping position can also be difficult for people with arthritis in the knees, hips, and back. If you must sleep this way, focus on relaxing your body and lifting your chin. Don’t roll your wrists and put a pillow between your legs if you have hip pain.

Stomach grip

Lying on your stomach is by far the most harmful position for your health, especially if you turn your head to the side to breathe. Keeping the neck in a twisted position all night can lead to neck pain due to muscle tension. A crooked head and neck can also lead to pain in the shoulders and upper back. Sleeping on your stomach puts pressure on the knee joints that are pointing down the mattress and puts your legs in an unnatural position.

It is not uncommon for people who lie on their stomachs to wake up feeling achy and numb. If you’re the type who likes to sleep on your stomach, try to keep your head straight to reduce pressure on your neck. Place a firm pillow under your forehead to create enough breathing space when your head is facing down. A firm pillow under your belly can also help keep your spine straight.

If you have back or neck pain, consider both mattress and pillow causes. Older mattresses with weak internal springs may not provide enough support for the spine or some springs may press on points on the body causing pain. You may need a firmer or softer mattress. The pillow should also not be too flat or too high.

Mr. Ngoc (According to C)oastal Orthopedic)

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