Sleep "bolster" how to not cause back pain
Back pain can arise for a number of reasons, including sitting and working in an improper posture, as well as sleeping on the pillow in a wrong posture. Which most studies indicate Low back pain is a common cause of disability around the world. And how to sleep on the pillow Not to cause back pain. Hello, doctor has this story together.
How to sleep on a pillow to prevent back pain
If you have neck or back pain, it can be caused by pillows and sleeping positions, so trying strategies for finding the right pillow to support your sleep is the best bet. How to find a pillow to support the bed for you. Can be done as follows
- Lie on your side and place a pillow between your knees.
If lying on your back makes you feel uncomfortable Try sleeping on your side and do the following:
- Let your right or left shoulder touch the mattress with the rest of your body.
- Put a pillow between the knees. If there is a gap between the waist and the mattress Use a small pillow to help reinforce the gaps.
Sleeping on your side doesn't make you feel better. But using a pillow to place it between the knees This will keep your hips, pelvis and spine in better alignment.
- Sleep on the side of the pillow with a side position like an infant in the womb.
If you have a herniated disc, you may try lying on your side in a fetal position. Which can be done as follows
- Lie on the bed with a pillow on the bed and slowly on his side.
- Bring your knees to your chest, slowly curling up towards your knees.
- Do not forget to switch in this position from time to time. To prevent imbalance
Lying in a fetal position opens the space between the spine. Which is regarded as bending the body in the body And help reduce back pain arising from the spine
- Lie on your stomach and put a pillow on your stomach.
Some people may have heard that putting a pillow under the stomach is bad for back pain. This is partially true. Because it may increase the tension in your neck But if you find yourself lying on your stomach, you don't need to switch to a different position. But do this instead
- Place the pillow under the pelvis and lower abdomen to relieve pressure from the back.
- Notice how you feel when you lie on your stomach like this. Sometimes you may not need a pillow to support your lower abdomen.
Sleeping in this position and using a pillow will be of great benefit to those who are Degenerative disc herniation (Degenerative Disc Disease) because this position can relieve tension. That is in the space between your intervertebral discs
- Lie on your back and put a pillow under your knees.
Lying on your back with regular pillows for some people is the best posture for relieving back pain. But the correct sleep so as not to cause back pain can be done as follows.
- Lay on the pillow on the back of the bed.
- Put a pillow under it. To keep the spine neutral
In this respect, pillows are important. In the act of keeping the curve on the lower back You may want to roll a small towel and place it under your back. To assist in further healing of the spine
Lying on your back keeps your body weight evenly distributed. As a result, it reduces the tension of the muscles in the pressure area. This position allows you to align the spine and help the internal organs to function better.
- Lie on your back to be in a recline.
Some people may find it best to sleep in a reclining position. It's like a nap on a chair. But did you know that sleeping like this may not be the best choice? And it can also cause back pain. But this sleeping position is useful when you have osteoporosis. But in this position you will need to invest in a bed that can be adjusted. In order to be able to sleep this way And deal with the best position for you
Sleeping on the pillow in this position helps in matters of people with Isthmic spondylolisthesis, since lying supine in a reclining position may benefit your back Because it can create an angle between the thigh and the body It also reduces the pressure on the spine as well.
Tips for choosing a pillow To be suitable for sleeping on their own pillows
For choosing a pillow to suit your own sleep. First of all, you should first consider your sleeping position.
If you like to sleep on your back May choose a pillow that has a certain style Because the pillow is too high and the head is raised It can cause neck and back pain. Sleeping from this also has a thin pillow Specially designed To help keep the neck in proper position These pillows are also great for placing under your hips. And a memory foam pillow is a good choice. Due to its density But can get with a head and neck shape
If you like to sleep on your side May want a pillow that is thicker than usual For best support, you should find a pillow that can fill the space between your neck and your mattress. Gusseted pillows are the best choice.
If you like to sleep on your stomach Should use a pillow that is thin or does not support the pillow at all. Because lying on your stomach will lie down and press your head to the back. This can put pressure on the neck, so try a small pillow. Instead put it on the forehead In order to have enough room to breathe
However, a good pillow is one that maintains the natural posture of the neck and helps support the spine. In addition, it should support and feel comfortable. You can adjust to different sleeping positions for each person. It should also keep the shape of the pillow intact, so you should change your doctor every 12-18 months.
