A good sleeping posture protects your back
Almost everyone knows that good posture is important. But good posture isn't just about sitting and standing. The muscles and ligaments in your back relax and heal themselves while you sleep. To protect your back, it is important to maintain good posture when sleeping.
Here are some tips to help you sleep better:
1. Choosing a mattress
There is little scientific research into which mattress is best for back pain or maintaining a healthy back. The right mattress for you will allow you to wake up feeling rested and free from pain or discomfort. Unless you have a medical condition that requires a specific type of mattress, you should choose a mattress that supports the natural curves of your spine and is comfortable.
If you sleep 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 problems, consult your doctor or physical therapist for advice on what type of mattress is best for you.
2. The right pillow
sleeping pillow are not just intended 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 curve of your neck and be comfortable. A pillow that is too high can put your neck in a position that causes muscle tension in your back, neck, and shoulders. Accordingly, 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-three years.
3. Alignment
Regardless of your sleeping position, you should try to keep your ears, shoulders, and hips in line:
If you sleep on your back, a small pillow under the back of 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 put strain on the back, as the spine is easiest to move out of its natural position. Placing a flat pillow under the stomach and pelvic area can help keep the spine in better alignment. If you sleep on your stomach, use a flat pillow or try sleeping without a pillow.
If you sleep on your side, a firm cushion between your knees prevents your top leg from pulling your spine out of alignment and reduces stress on your hips and lower back. Pull your knees slightly up toward your chest. The pillow for your head should keep your spine straight. A rolled up towel or small pillow under your waist can also help support your spine.
