How to sleep for back pain How to sleep for back pain How to sleep for back pain is easier to recove

Low back pain can stem from postural errors Posture is the most important factor in determining whether your lower back is healthy or not. Wrong posture is the main cause of low back pathology, often leading to premature irreversible degeneration of the bones and joints of the spine, causing muscle imbalance and tension, and also causing ligaments to relax or tighten too tightly, all of which can cause lower back pain. Plasters can't solve your low back pain problem from the root.

Walking backwards (walking backwards) has a good effect on chronic low back pain. You can try to walk backwards, wear flat shoes when walking backwards, walk slowly with small steps, the amount of exercise is appropriate to the waist not to feel tired, you can exercise a small amount many times, too much exercise will aggravate low back pain, you can gradually increase the amount of exercise with the reduction of the number of pains and the reduction of pain, do what you can, pay attention to safety. When walking backwards, it can force the body's center of gravity to move backwards and correct the excessive curvature of the spine, but it is not easy to adhere to walking backwards and is not very safe.

In fact, when standing, you can also force the center of gravity to move back, stand barefoot or wear flat shoes, step on a book about 20 mm thick with the sole of the forefoot, so that the feet are in a state of high and low in the front, and the center of gravity can also be forced to move back, the longer the better, if you feel that the symptoms are reduced, you can consider using negative heels, the sole is high in the front and low in the back, and you can buy it in some tertiary hospitals. Walking normally is equivalent to walking backwards, which is the same principle as walking backwards, forcing the body's center of gravity to move backwards and correcting anterior pelvic tilt and lumbar lordosis. Pay attention to maintaining a good posture, do not sit for a long time and stand for a long time to maintain a fixed posture, once you maintain a posture for more than 20 minutes, the muscles will begin to tighten, no matter what posture, it is not good to maintain it for too long, and incorrect posture will aggravate back pain.

Sleep on your side or crawl.

These two sleeping positions have less pressure on the lumbar spine, and if you lie down and sleep in a flat position, all the pressure needs to be supported by the lumbar spine, so it will aggravate the low back pain.

It is recommended that you sleep with a soft object under your waist, but it should be suitable not too low and not too high. There is also the best sleeping position on the left side.

The following sleeping position scheme is conducive to reducing the injury of patients with low back pain and making it easy to recover their health:

1. Sleep on your side

When you sleep on your side, you can lean your legs slightly towards your chest and place a pillow between your knees to help maintain a normal back curve. That is, when sleeping on your side, you can put a pillow between your legs to improve comfort.

2. Lie on your back

When lying on your back, you can put a pillow under your knees to keep your spine in a natural curve.

In addition, people will unconsciously turn around after a deep sleep, and a small turn can also be beneficial, it can reduce the pressure on the back, after all, any kind of sleeping position if it is kept for too long may exacerbate back pain.

When sleeping, if the spine does not receive the proper support given by the mattress and is in a state of improper flexion throughout the night, the back will of course be sore if you sleep like this for a long time.

The bed should be made of wooden plank bed with thick pads, soft beds are easy to change the physiological curvature of the lumbar spine, resulting in lumbar muscles and other soft tissue strain.

1. Sleep on your back. For the vast majority of people, lying on their back is a better sleeping position. Of course, the premise is to have a good pillow and not bend your neck.

When lying on the back, the lower back muscles are relaxed, and there is proper support, and the neck is also relaxed, without excessive pressure, especially for people with low back pain.

2. It is recommended to sleep on your side in the sleeping position. It is not much of a problem for the average person to sleep on their side, but only if the pillow height is appropriate. The ideal pillow should be to put the head on the side and compact it to shoulder height, so that the entire spine is in the middle of the body, in a straight line.

Therefore, it is not good to have a pillow that is too high or too low, and it is best to measure the height that suits you at home before buying a new pillow.

3. People with severe snoring should lie on their side. Because of gravity, the mouth is easy to open when lying flat, and the tongue will fall back, which is easy to cause poor ventilation, so it is easier to snore. When sleeping on your side, the airway opens naturally, reducing the likelihood of snoring causing suffocation.

4. People with neck and back problems, lying on their side. A pillow or cushion between your legs when lying on your side is good for maintaining a neutral position in the lumbar spine and is good for preventing low back pain.

Medical experts say that for people who sleep well (deep sleep), the sleeping position is not so important, and the habit is good: on the contrary, if it is a light sleeper, if there are annoying things or annoying noises disturbing, a night will inevitably turn over and turn, no matter how you sleep, you can't sleep well, of course, you are prone to backache, so the correct sleeping position does help sleep.

What is an ergonomic sleeping position?

If you look at the human body from the side, it is a large S-shape, with the belly protruding forward and the buttocks tilted back. The most ergonomic position is to sleep on your side, preferably with the left half of your body on top; In order to avoid pulling on the waist muscles, it is best to put a small round pillow between the upper and lower legs.

For those who sleep on their backs, a pillow can be placed under the thighs so that the sciatic nerve and buttocks will not be affected.

Among all sleeping positions, the biggest impact on the human body is sleeping on the stomach, which will make the lumbar spine more convex and pull the back muscles forward, which will inevitably have an impact on the body in the long run, so it is recommended that people who have the habit of sleeping on their stomachs can put a pillow under the stomach to reduce discomfort.

Most people have a habitual sleeping position. According to statistics, 65% of people are used to sleeping on their sides, 30% on their backs, and 5% on their stomachs.

In general, sleeping on your back provides the best support for your spine because the weight of your body is evenly distributed over a larger area. With adequate head and neck support, sleeping on your side is also a good sleeping position. In other words, the neck should be kept in a neutral position when sleeping on your side.

Incorrect sleeping position, such as sleeping on the stomach, can increase the curvature of the lumbar spine, resulting in excessive compression of the facet joints behind the spine and straining of the soft tissues (such as ligaments) in the front.

In addition, this sleeping position will cause most of the body weight to fall on the ribs and intestines, which will press on the diaphragm and lungs, affecting breathing.

On the other hand, the neck has to be twisted to the side to keep breathing smooth, which increases twisting and flexion, which can easily lead to trauma.

Sleep on your right side with your legs slightly bent.