Contents:
- Medical Video: Proper Sleep Posture for Overall Wellness
- Various sleeping positions are recommended for people with back pain
- 1. Position on your back with a pillow to prop your knee
- 2. Position on your back with your back and lying position
- 3. Position sideways with a pillow or bolt between your knees
- 4. Position curled up like a fetus
- 5. Face down position
- Tips for choosing the right pillow and mattress
- Choose a pillow
- Choose a mattress
Medical Video: Proper Sleep Posture for Overall Wellness
Back pain does not only interfere with daily activities, but also the comfort of your sleep. An improper sleeping position can actually aggravate your pain and condition. Therefore, you need to find out the right sleeping positions if you suffer from back pain for better sleep and health conditions.
Various sleeping positions are recommended for people with back pain
During sleep, it is important to maintain the natural curvature of the spine by ensuring that your head, shoulders and hips are in harmony. A bad sleeping position can put pressure on those parts that can aggravate the pain in the back of the waist. The following are various sleeping positions that you can apply if you have back pain.
1. Position on your back with a pillow to prop your knee
Lying on your back with your back straight on the bed is considered the best sleeping position for your back health. Because the back is in a straight position so that the body weight can be supported well evenly.
In addition, this position also minimizes excessive pressure at certain points such as the head, neck and spine. You can place a small pillow under the knee as an additional support so that the body position from the head to the feet are parallel. It also helps the body to maintain the natural curvature of the spine.
His sleeping position:
- Lie on your back facing the ceiling. Avoid tilting the head to the right or left side.
- Use a soft and comfortable pillow to support your head and neck.
- Place a small pillow below the knee.
- To get additional support, you can fill another gap between the head and knee with an additional pillow, for example in the lower back.
2. Position on your back with your back and lying position
This position is done exactly as when you are sitting on a chair that has a backrest. Sleeping in a lying position can benefit patients with back pain, especially in people with isthmic spondylolisthesis. Isthmic spondylolisthesis is a condition in which one of the upper vertebrae of your spine is displaced below it. Therefore this sleeping position is very safe for your back. You can place your hands on your stomach and chest or on the side of your body, depending on your comfort.
3. Position sideways with a pillow or bolt between your knees
Sleeping sideways is one of the favorite sleeping positions of almost everyone. Unfortunately for people with back pain, this position can squeeze the waist and pull the spine out of position. However, you can still use the sleeping position sideways by tucking a pillow or bolster between your knees. The pillow will keep your hips, pelvis and spine in a better position.
His sleeping position:
- Try to lie on the bed with the position tilted to the right or left.
- Position the pillow soft and comfortable to support the head and neck.
- Bend your knees slightly then place a pillow or bolster between them.
- To get an additional support, you can fill an empty gap between the waist with a mattress using a pillow.
If you are used to sleeping with a hug or pillow, you can still use it to help you sleep better and keep your back in line.
4. Position curled up like a fetus
This position is not only good for people who suffer from back pain, it is also good for people who suffer from nerve cramps. With this position the body opens space for the joints between the spine.
His sleeping position:
- Lie on your side right or left.
- Use a soft and comfortable pillow to support your head and neck.
- Bend your knees towards your chest until your back is in a relatively straight position.
- Change the slope side in rotation to avoid pressure imbalances on one side.
5. Face down position
Sleeping on your stomach on the stomach is basically not good for back pain. This is because the pressure on the neck will increase. You can outsmart it by putting a pillow on your stomach to improve alignment of the spine.
His sleeping position:
- Sleep face down on the bed.
- Place a thin pillow under your abdomen and hips to lift the center of the body.
- Use a similar pillow to support the head. You can also position your head to the right or left side.
Tips for choosing the right pillow and mattress
The right pillow and mattress can also add comfort and improve your posture. The pillow must be enough to support your head, neck and upper part of your spine. Also try to choose a mattress that is not too hard but not too soft.
Choose a pillow
Here are some matching pillows to suit your chosen sleeping position:
- Lying. If you choose this sleeping position, then use a pillow that is able to fill the space between your neck and mattress well. Try to choose a cushion that is soft and not too thick. Pillow with material memory foam is the right choice because it is formed by adjusting the head and neck shape in general. In addition, water pillows can also be used as an alternative to provide a full and thorough support.
- Sleep face down. For this sleeping position you need to use the thinnest head pillow, or no pillow at all. You can also sleep by hugging a pillow that is soft enough to help align body proportions.
- Sleep sideways. If you choose this sleeping position, then try to find a pillow that is sturdy enough, not a thin one. Also, choose a pillow with a wide surface that can support your head to shoulders. You can also insert this pillow between your knees.
Don't forget to replace the pillow for 18 months because a pillow that has been used for too long can be a nest of mites and dust.
Choose a mattress
Besides being canceled, another important component that also needs to be considered is the mattress. Doctors usually recommend orthopedic mattresses that are hard enough for people who suffer from back pain. However, surveys show that people who use mattresses that are too hard actually have very poor sleep quality. Therefore, try to choose a good quality foam mattress that is not too hard but also not too soft. Because the mattress is too soft can not help align the spine.
In essence, the most important thing about any sleep position you choose is to maintain the alignment of the spine. Try to fill the gap between the body and the mattress by placing a pillow between them so that your muscles and spine are not tormented. In addition, choose pillows and mattresses that are suitable to help support the body for better sleep quality.
