An incorrect sleeping position can aggravate back pain. If, suffering from back pain should take extra care with the postures adopted while sleeping.
Sleeping with the back on a non-neutral position can excessively bending the spine, causing pressure outside the axial axis (column), resulting in back pain and misalignment.
Thus, to mitigate these effects and to ensure that the column remains as upright as possible, then we recommend two positions that can help in pain relief:
NEXT TO SLEEP WITH A CUSHION BETWEEN THE LEGS – avoids contact between your knees and decreases as inadequate twist the spine, caused by a leg without proper support, it helps to relax the muscles of the lateral aspect of the thigh. The cushion under the legs causes a slight bend at the knees, leaving the spine in the correct position.
THE COASTS OF SLEEP, place a pillow under your knees. You can also put a small towel wrapped under her back, especially in the lower back. This position contributes to its column remains aligned by removing the curvature of the lumbar region – called “lumbar lordosis.” It allows pain relief in minutes. Furthermore, the breech is neutralized, allowing a relaxation of the lower back.
BELLY DOWN TO SLEEP . This impairs the column position, as it twists and rotates his head to one side. Choose pillow for stomach sleepers to solve this problem.
HOW SHOULD GET UP BED?
Learn to lie down and get out of bed the right way, in order to protect your spine, especially the lower back. Use the technique of “rolling side” when you want to lie down.
- Scroll down to your side and bend your knees.
- Loosen the feet to the side of the bed, and push with both arms to sit up in bed.
- Get up, keeping your back in an upright position.
TIPS FOR BETTER SLEEP
Sleep can help, but do not spend too much time in bed, no more than one or two days after the onset of back pain , it can cause muscle stiffness and more acute back pain.
If you need to lie to feel more comfortable and relieved of pain, be sure to get up from time to time and moving. This can relieve stiffness and pain, which will help you sleep better at night.
A quick shower with hot water for 10 minutes before bedtime can help to relax the muscles that are in tension.
If you have an acute injury, put ice about 20 minutes.
Avoid large meals, alcohol and caffeine before bedtime. This stimulates the body, causing it to stay awake longer and run greater risks of contracting muscle spasms .
Try relaxation techniques such as progressive muscle relaxation or deep breathing.
The pad can be neither too high nor too low , to prevent the neck from curling. But high enough to keep the spine aligned.
If the mattress is too soft or show signs of wear, you should exchange it for another one whose density is according to your weight and your height.
Should preferably change mattress 5 in 5 years