The core of correct sleeping posture, in the final analysis: positive, keep cervical vertebra, thoracic vertebra and lumbar vertebra in a straight line; Side, keep the natural bending of the whole spine.
This is the least recommended sleeping position.
Lying in prone position will generally tilt your head to one side, causing torsion of the cervical spine. If you keep it for a long time, the muscles on both sides of the shoulder and neck will be unbalanced, and one muscle will be tense, resulting in uneven shoulders, shoulder and neck pain and stiff neck.
At the same time, the internal organs are compressed when sleeping, which affects the normal development of the thorax. It also has a certain influence on facial development, forming large and small faces, asymmetric faces and crooked faces.
In addition, many people habitually kick their legs when they sleep, and the lumbar spine is in a twisted posture, so that the hips and crotch will be in an unbalanced state, leading to low back pain and pelvis leaning forward.
Usually, sleeping on the side is more because there is no support between the knees when sleeping on the side, which leads to the discomfort of the calf and knee joint when sleeping on the side, making people habitually fall to one side, and the thigh gradually slides down and sticks to the bed surface, becoming a sleeping position on the side.
Similarly, this sleeping position can also cause shoulder and neck muscle imbalance, shoulder and neck pain and low back pain.
People who sleep on their side will also habitually kick their legs, curl their upper bodies, squeeze the cervical vertebrae and lengthen the back muscles, causing the cervical vertebrae to pull forward for a long time. It is not impossible that the back muscles gradually weaken the tension on the scapula, resulting in the scapula having wings.
The lower body compresses the lumbar spine and distorts the pelvis, resulting in low back pain and forward inclination of the pelvis. Sleeping asleep, you may be deformed to sleep on your stomach.
* * Pillow * *-Seen from the side, there is no gap in the neck and the cervical vertebra is in a natural bending state, which is a suitable pillow height.
Men can be about 2 cm tall because their shoulders are wider than those of women. Adults' shoulders are wider than children's, and the choice of pillows also needs to be decided according to individuals, so when preparing bedding at home, don't prepare uniform specifications for convenience.
If the pillow is too high, the cervical spine will be forced to be in an inverted state, which is the same as the hunchback head leaning forward in a standing state, which is equivalent to bowing its head all night, resulting in excessive neck pressure and easy shoulder and neck pain. In the long run, if the head leans forward, the round shoulder hunchback will be more serious.
Too low or without a pillow, only half a pillow is not enough. Most of the stress on the neck acts on the cervical vertebra, which will straighten the cervical vertebra or bulge the intervertebral disc (rich bag). At the same time, this sleeping position will lead to the head leaning back, which is easy to cause snoring.
Mattress-the correct choice is hand pressure, and the mattress sinks 2-3cm.
Don't be too soft, too soft will lead to excessive sinking of the body, excessive bending of the spine, backache and aggravated hunchback posture.
Don't try too hard, sleep hard on the bed board, and the prominent parts of the body, such as hips, shoulders, head and shoulders, will have gaps with the mattress, which will play a greater supporting role and bear obvious stress. After a long time, there will be shoulder and neck pain and low back pain.
When choosing a mattress, it is best to lie on the spot 10 minutes. Of course, if there are no conditions, a hard mattress can be relieved by buying a slightly denser cotton mattress. If it is too soft, it will be more difficult to solve. The suggestion is to replace it directly.
The advantage of sleeping on your back is that your face doesn't touch the pillow, which avoids the friction and pulling between the skin and the pillow. Therefore, it is not easy to grow acne and wrinkles because of mite bacteria.
But the gap between the body and the bedding will increase the burden on the protruding parts of the body.
Solution:
We can support it with a towel around our waist. Or use a pillow to raise the calf to relieve the pressure on the waist.
The reason why lying on the right side is emphasized is that lying on the left side will oppress the heart and affect breathing.
As mentioned earlier, lateral sleeping is largely evolved from uncomfortable lateral sleeping. When sleeping on the side, many people have nowhere to put their feet and hands, with wide hips and legs and thin knees. In a relaxed state, lateral sleeping is not easy to stabilize.
The upper arm will unconsciously put down and stick to the bed surface, forming a state of crouching forward and squeezing to the chest, which will cause poor breathing, shoulder pain and winged scapula.
Lower body, lower thigh, retreat. Compression of the knee joint and ankle joint will compress the calf joint. If you feel uncomfortable during sleep, you will stagger your thighs and become a twisting posture such as sleeping on your side.
Solution:
You need two short pillows or one long pillow. Holding the pillow with both hands and putting the pillow between your knees can balance your shoulders, support your upper limbs and feet, relieve discomfort and keep your body in a relatively stable state. With the support of hands and feet, it will not be twisted because of the discomfort caused by uneven stress.
This is the sleeping position that people often use during their lunch break in the office.
If the chest leans forward too much, it will press the stomach and affect digestion. A person's head weighs at least 8 or 9 Jin. Pressing on the arm will lead to numbness of the arm, easy to crush the eyes, blurred eyes and drooling. Compression of the respiratory tract, so that breathing can not be smooth, the body can not get enough oxygen
Let's think about it. Usually, after waking up, will you feel more tired and lack of oxygen in your brain? Long-term, lumbago, shoulder and neck pain, cervical spondylolisthesis. Round shoulders hunched, pelvis forward.
Solution:
In order to avoid bending over, it puts pressure on the lumbar spine. Keep the waist in a natural state, with the hip joint as the fulcrum, and lean forward to a suitable state.
The height of your face from the desktop is the height you need to use tools to make up.
You can use the siesta pillow by lowering the height of the chair, preferably with a hole in the middle, which can support the face in the front, because the head is biased to one side, which will also cause the imbalance of shoulder and neck muscles.
In addition, it must be pointed out that many advertising pictures of nap pillows are also irregular. Look at this, or bend over, what's the difference. If you think the table is too low, you can put it in a low chair or use a book as a nap pillow.
It should be noted that the improvement of posture is a long-term process, so don't think about it overnight.
For example, when changing the height of the pillow, you can first adjust the height in units of 2-3cm, and then slowly adjust it after getting used to it to reduce it to the correct height.
Never sleep 12cm, change a pillow 5 or 6cm high at once. This kind of "hard core" correction will not only make it difficult for you to fall asleep, but also affect your rest; If your body can't adapt for a while, you will unconsciously turn to other parts of your body to compensate for the stress, which may cause more problems and make it difficult for you to persist.