Sleep Ergonomics For Back and Neck Pain
“Sleep ergonomics” refers to our postures and positions during sleep–which either help us rest safely and comfortably or stress joints to the point that we wake up with more aches and pains than we fell asleep with.
Sleeping positions matter.
Poor-quality sleep is proven to negatively affect overall health. Positions to Reduce Back Pain It is possible to take strain off your back by making simple changes in your sleeping position. The healthiest sleeping position is on your side. If that is how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance. Try not to put weight on your arms. This causes circulatory problems and a related pins-and-needles sensation. Instead, try crossing them in a braced position. (If tingling persists, talk to your doctor of chiropractic about other potential causes and options.) If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lower back curvature. You might try placing a small rolled towel under the small of the back for more support. Be aware that sleeping on your stomach is generally not the best for your back. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Also place a pillow under your head if it doesn’t cause back strain. Otherwise, try sleeping without a head pillow.
Mattresses and Pillows
Your mattress and pillow should support your body in its natural position, allowing it to rest and recover from the day’s activities. The best mattresses are designed to conform to the spine’s natural curve and keep the body in alignment. Beyond that, your mattress choice is highly subjective. You must find the one that works best for you. Look for one that is firm enough to support your spine in a side-lying position, but soft enough that it feels good to your skin. A mattress that is too firm may irritate bony prominences of the hips and shoulders.
Trouble Falling Asleep at Night?
In addition to a comfortable mattress and the right pillow, there are several things you can do to enhance your ability to fall asleep successfully each night.
• Be consistent. Go to bed at the same time every night and get up at the same time every day, even on weekends and vacations.
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
• Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
• Avoid large meals, caffeine, and alcohol before bedtime.
• Be sure to move! Being physically active during the day can help you fall asleep more easily at night