Five sleeping positions for relieving low back pain
First, lie on your back (with a pillow under your knees)
Lying on your back is considered to be the best sleeping position in line with the human spine and muscles, and it can also avoid internal organs from being stressed. This posture can evenly distribute the weight to all parts of the human body, but because the curvature of the lumbar spine is different from that of the upper back and buttocks, fatigue will occur without support for a long time.
Therefore, when sleeping on your back, you can put a small pillow under your knees to provide extra support and help keep the spine naturally bent. You can also put a small pillow around your waist to provide more support.
Second, lie on your side (with a pillow between your knees)
There may be 60% or 70% people who like to lie on their side, and it is also recommended to lie on their right side as far as possible in medicine, so that the heart will not be oppressed in the high position and the blood supply to the low liver will be better. However, this posture will affect the natural arrangement of lower limbs, pelvis and spine, and indirectly increase the waist pressure.
Solving this problem is simple. Put a pillow between your knees, which can raise your knees and restore the natural state of your spine, pelvis and lower limbs.
Third, the lateral position (sleeping in fetal position)
For people with lumbar disc herniation, lying on the side like a fetus may relieve the pain during sleep. Because this posture can help open the spinal joint and reduce the extrusion of disc herniation.
Fourth, sleep on your stomach (put a pillow under your stomach)
A small number of friends may like to sleep on their stomachs, which is actually highly recommended. Not only will it be difficult to breathe because of the oppression of the chest, but when our face faces one side, it will seriously affect the cervical spine, shoulders, back and even cause injuries. But if it is really difficult to sleep in other places, you can put pillows under your stomach and buttocks to help improve the normal arrangement of your spine.
However, this posture is not without benefits, which may be beneficial to people with disc herniation or disc degeneration.
Five, supine position (the body and lower limbs form a clear angle)
This posture will help people with spondylolisthesis. Especially when you feel that resting on the sofa can greatly relieve the pain, you can consider buying an adjustable bed to achieve this sleeping position. The adjustable bed can have an obvious inclination angle to the upper and lower limbs, which is helpful to relieve the pressure on the spine.
About mattresses
People with low back pain must not use soft beds, which will lead to excessive bending of the spine, causing spinal compression and aggravating pain. The hard bed is too hard, which will affect the quality of sleep and increase the gap between the body and the bed, adding extra pressure to the spine.
Therefore, the mattress with medium hardness is the most suitable. We can press the mattress with our fists and let it sink 2-3 cm.
About pillows
Pillow is very important to our cervical spine, which should make our cervical spine under a natural physiological curvature. People who sleep on their backs are suitable for thinner pillows and are required to fill the space between the neck and the mattress. Remember not to hang your neck.