Night has fallen and you are ready to sink into the arms of Morpheus, but wait! Have you chosen the right position for sleeping and avoiding back and neck problems? Don’t worry, this article will guide you to restful sleep and proper posture to preserve your back and neck. So, close your eyes, breathe deeply and let yourself be guided!
Bad sleeping positions
On the window
Although this position may seem comfortable for some, sleeping on your stomach is not recommended. Indeed, it can cause hyperextension of the spine and put pressure on the intervertebral discs, which can cause back problems. In addition, this position forces you to turn your head to the side, which can cause neck pain.
Sleeping on your back with too big pillows
If you sleep on your back with one or more pillows that are too thick, your head and neck are forced to bend forward.
The best positions to preserve your back and neck
sleep on your back
Adopting the “plank” posture is one of the best ways to sleep to avoid pain. Indeed, sleeping on your back allows you to maintain a neutral position of the spine, which reduces the risk of back pain. Use a neck pillow to maintain the natural curve of the neck and avoid cervical problems. Also, be careful not to raise your head too high.
On the side
Sleeping on your side, in the fetal position, can also benefit your back and neck. This position keeps the spine aligned and prevents back pain. Use a thick pillow to support the head and neck, ensuring that the pillow fills the gap between the head and the shoulder. You can also place a cushion between the knees to avoid twisting the spine.
In gun dog
The dog position, which consists of sleeping on your side with your knees slightly bent, promotes alignment of the spine and helps reduce pain and limits any sleeping problem. As with the fetal position, use a thick pillow to support the head and neck, and a cushion between the knees.
Accessories for a comfortable and painless sleep
Ergonomic pillows to improve cervical posture
Ergonomic pillows are specially created to support the natural curve of the neck and promote spinal alignment.
Different from classic pillows, they present a unique shape that harmoniously hugs the curve of the neck. Their design often incorporates a reinforced support zone for the head and a softer zone for the neck, allowing the weight of the head and neck to be better distributed. Thus, thanks to theneck pillowpressure points are minimized, muscle tension avoided and neck pain relieved.
The high-quality materials used in the construction of the ergonomic pillows, such as memory foam, latex or microfibers, provide personalized support that adapts to the contours of your head and neck. For example, the memory foam responds to body heat and pressure to conform to its shape perfectly, ensuring proper support throughout the night.
To select the neck pillow that will best meet your needs, it is crucial to consider your favorite sleeping position. If you are used to sleeping on your back, choose a pillow that supports the natural curve of your neck without raising your head excessively. If you sleep on your side, opt for a pillow that fills the space between the head and the shoulder, thus maintaining the alignment of the cervical spine.
Support cushions
Support pillows are bedding accessories designed to provide additional support to different parts of the body in order tooptimize posture during sleep and reduce back and neck problems. Here are some types of support pillows and their uses:
- Knee pillow : This type of cushion, often in the shape of a half-moon, is specially designed to be placed between the knees when you sleep on your side. It helps maintain spinal alignment by preventing the top leg from sagging over the other, which can cause back pain and pelvic imbalances.
- Lumbar cushion : This model is intended to support the lumbar region (lower back) when you sleep on your back or on your side. It helps maintain the natural curve of the spine and reduce pressure on the intervertebral discs. You can place it under your lower back when lying on your back, or position it at waist height when you’re a side sleeper.
- wedge shaped cushion : This slant pillow is ideal for people with gastroesophageal reflux disease or respiratory problems. It can be placed under the head and shoulders to slightly raise the upper body and facilitate breathing. It can also be used below the knees to relieve pressure on the lower back when sleeping on your back.
- U-shaped body cushion : it provides full body support and is especially useful for pregnant women or people with chronic pain. Wrapping around the body, it provides support for the head, neck, shoulders, back and legs, promoting optimal spinal alignment.
Mattress topper
A good quality mattress topper can help distribute your body weight evenly and relieve pressure points, which helps reduce back and neck pain. Models made of memory foam or latex are particularly recommended for their support and comfort properties.
Some additional tips for a peaceful sleep
Adopt a relaxation routine
Before going to bed, try to set up a relaxation routine to relax your body and mind. This may include gentle stretching, meditation, deep breathing, or listening to calming music. A relaxation routine can make it easier to fall asleep and improve the quality of your sleep.
Exercise regularly
Regular exercise helps strengthen back muscles and improve posture, which can prevent back and neck pain. Try to incorporate activities such as walking, swimming, yoga or Pilates into your daily routine.
Pay attention to your posture during the day
A good position is not limited to the night. Make sure you have the correct posture during the day, whether you’re sitting at your desk, standing or walking. This will help prevent back and neck problems and improve the quality of your sleep.
Sleeping well is essential to maintain your health and well-being. By adopting the right posture and using the right accessories, you can avoid back and neck problems and enjoy a restful and peaceful sleep. So, have sweet dreams and wake up every morning in great shape, ready to face a new day!