A good sleeping position protects your back.
Almost everyone knows that good posture is important. But good posture does not only refer to sitting and standing. The muscles and ligaments in your back relax and heal themselves while you sleep. Therefore, good posture while sleeping is important to protect your back.
Here are some tips to help you sleep better:
1. Selection of a mattress
There are only a few scientific studies on which mattress is best for back pain or for maintaining a healthy back. The right mattress for you will allow you to wake up rested and free from pain or discomfort. Unless you have a condition that requires a specific type of mattress, you should choose a mattress that supports the natural curves of your spine and is comfortable.
When sleeping with a partner, you should have enough space to get into a comfortable sleeping position. Consider replacing your mattress every 6 to 8 years. If you suffer from back pain, consult your doctor or physical therapist about which type of mattress is best for you.
2. The right pillow
Sleep pillows are not just meant for your head and neck. Depending on your sleeping position, additional pillows can help keep your spine in the correct position. The pillow for your head should support the natural curvature of your neck and be comfortable. A pillow that is too high can put your neck in a position that causes muscle tension in the back, neck, and shoulders. Choose a pillow that keeps the neck in line with the chest and lower back. Your pillow should be adjustable so you can sleep in different positions. Replace your pillows approximately every two to three years.
3. Alignment
Regardless of your sleeping position, you should try to keep your ears, shoulders, and hips in a line:
If you sleep on your back, a small pillow under your knees reduces the strain on your spine and supports the natural curve in your lower back. The pillow should support your head, the natural curve of your neck, and your shoulders.
Sleeping on your stomach can strain the back, as the spine can be most easily displaced from its natural position. Placing a flat pillow under the abdominal and pelvic area can help keep the spine in better alignment. When sleeping on your stomach, a flat pillow should be used, or try sleeping without a pillow.
If you sleep on your side, a firm pillow between your knees prevents your upper leg from pulling your spine out of alignment and reduces strain on your hips and lower back. Gently pull your knees up towards your chest. The pillow for your head should keep your spine straight. A rolled-up towel or a small pillow under your waist can also help support your spine.
