The softer the bed, the better?
Westerners always sleep on soft mattresses, that is, the softer the bed, the better? Don't! Don't! Don't! Too soft a bed, people lying on it will bend their spine and feel backache in a short time. In the long run, it will also cause the middle part of the body to sink, the muscles in the upper part of the body to relax, and the muscles in the lower part to tighten, which will easily lead to strain of the lumbar muscles and bones, and even lead to bending or twisting of the spine! If a growing child sleeps in a soft bed for a long time, it will affect the development of his spine and lead to the bending and deformation of his spine! Therefore, the doctor suggested sleeping on a hard bed, not directly sleeping on a hard bed, but putting a 3-5 cm cushion on the bed board, that is, a bed with soft top and hard bottom, so as to conform to the normal curve of the human spine.
How to sleep on a hard bed
Sleeping on a hard bed is not sleeping in a bed! The physiological structure of the normal human spine is S-shaped when viewed from the side. If you sleep on a hard bed, you can't match the normal curve of the human spine and your waist can't be supported. After a long time, it is easy to cause strain and aggravate symptoms such as backache. A good bed has a certain influence on prominent bones and joints. When sleeping on a hard bed, only the head, back, hips and heels are under pressure, and the spine will be in a stiff and tense state, which requires the support of the back muscles, and the relaxation effect cannot be achieved when sleeping. So, don't let your "hard bed" hurt your health again!
What kind of bed should we sleep in?
1, and the hardness is 3: 1
Remember a principle: the mattress should not be too hard and deformed, nor too soft and deformed. When choosing a mattress, you may wish to follow the principle of 3∶ 1 For a mattress with a thickness of 3 cm, it is appropriate to sink it by hand 1 cm. The same is true for mattresses with a thickness of 10 cm, with a slight depression of 3 cm, and so on.
2. Fit: Measure by hand when lying flat.
A suitable mattress can keep the spine naturally stretched and completely fit the shoulders, waist and buttocks, leaving no gaps.
Teach you a method:
Lie flat on the mattress with your hands bent from neck, waist, buttocks to thighs to see if there are any gaps; Turn to one side again and try to see if there is a gap between the concave part of the body curve and the mattress in the same way. If the hand can be easily inserted into the gap, it means that the bed is too hard. If the palm is close to the gap, it proves that this mattress is very consistent with the natural curves of neck, back, waist, buttocks and legs when people sleep.
3. Thickness: spring mattress 12 ~ 18cm.
The bigger the mattress, the thicker the better, but this is related to its supporting force, especially the spring mattress. If the length of the spring is constant and the bottom pad is thickened, it will not get good supporting force. The ideal thickness of spring mattress is 12~ 18 cm. When the spring is deformed due to quality problems, it will affect the supporting force and should be replaced in time.
Choose the mattress according to the material.
Different mattresses are suitable for different people.
1, foam mattress: male, developing teenager.
Foam mattress provides solid support for the body and can cushion the vibration caused by body movement. Even if the person at the bedside often turns over, it will not affect sleep. But the foam mattress is hard, which is suitable for developing teenagers to form a good posture, or for some men who like to sleep on hard beds.
2, latex mattress: overweight people
Latex mattress has gaps, which is convenient for air circulation and durable. Natural latex is soft and elastic, which can provide accurate support for the whole body, with good water absorption and comfortable feel. Latex has a high density, so this kind of mattress is relatively heavy and elastic, suitable for people with high weight, but the effect is not so obvious for people with light weight.
3, spring mattress: people who are not easily disturbed
The spring mattress distributes the weight of the body evenly on the whole mattress to avoid any part of the body from being subjected to excessive pressure. Suitable for people who are not easily disturbed by their peers and have high requirements on the elasticity and support of mattresses.
4. Silk cotton mattress: female
Silk cotton mattress is very smooth, closer to the skin, breathable and non-sticky. It is very suitable for women to sleep, but because of the texture, it is not suitable for men who love to roll.
Final tip:
Mattress should be replaced after 8 years, and it should be replaced after a long time. Like the spring mattress that is widely used now, if the spring loses its elasticity for a long time, the supporting force will be affected, and then it will be used again, which is not conducive to maintaining the normal physiological curvature of the human spine. Generally speaking, the mattress springs of 8~ 10 years have entered the recession period, and even the best mattress will "retire" in 15 years.
How to relieve low back pain
★ Move a lot.
Changing posture is the most direct and effective method to prevent lumbar disc herniation.
★ Walk backwards and swim.
Both walking backwards and swimming need back work, which can enhance the strength of back muscles, effectively relieve low back pain and prevent lumbar disc herniation.
★ Do stretching exercises.
The specific movements are as follows: the legs are bent and the two heels support the ground. The feet are two points, the elbows are two points, the head is tilted back to the ground at one point, and the body is supported at five points. When exercising, stand up and count, do it three times a day, at least 30 times at a time.