What is the correct sleeping position for patients with lumbar disc herniation?

How should people with lumbar disc herniation sleep? Sleeping posture not only affects the quality of sleep, but also affects the patient's disease and health. The most important thing for people with lumbar disc herniation is to keep a healthy waist. Not only should you choose a good sleeping position, but sleeping on a softer bed is also very helpful! So how is the best way for patients with lumbar disc herniation to sleep?

The supine position for patients with lumbar disc herniation can relax the muscles of the whole body of the patient, significantly reduce the pressure in the lumbar intervertebral space, alleviate the posterior disc protrusion, and reduce the tension of the iliolumbar muscles and sciatic nerve. This lying position is most suitable for people with lumbar disc herniation or other lower back pain accompanied by sciatica symptoms. When lying on your side, you should bend your hips and knees. The ancients said that "sleeping like a bow" refers to this sleeping position, which can eliminate the extension of the waist and avoid or relieve low back pain.

Patients with lumbar disc herniation should pay attention to the following points in their daily health care:

①Sleep on a hard bed. Sleeping on a firm bed can reduce the pressure on the intervertebral discs. When sleeping, it will be more comfortable to lie on your side with your knees bent.

② Keep your waist warm and try not to catch cold. Avoid catching cold and eating too much raw or cold food, and don’t stay under the air conditioner for a long time, as this is not good for your waist! Strengthen the protection of your waist and back.

③ Wearing a waist belt (waist protector) around your waist during the day is beneficial to the recovery of the lumbar spine.

④Stand regularly every day and slowly arch your back several times.

⑤ Whenever you feel your back is tired, you should lie down or sit in a chair with a backrest to rest.

⑥ If you have a hunchback, you should keep your knees higher than your hips when sitting. This will help support your back. The soles of your feet should be able to fully touch the ground. Otherwise, you should put a small wooden stool under your feet or lower the height of the seat.

⑦ Whether you are standing, sitting or in any other posture, be sure to support your back at all times, especially when sitting in a car or plane for a long time.

⑧ When lifting heavy objects, do not bend over, but bend your knees to avoid excessive twisting of the body and sudden force.

Pay attention to family care for lumbar disc herniation

Bed rest

Patients with lumbar disc herniation should rest in bed for about a week after the onset of the disease. Generally, a hard bed is preferred, and they should lie in the supine position. This can promote blood circulation and relieve pain in the waist and legs. After 1 week, you can gradually get out of bed and do some light activities. After 2 weeks, you can do appropriate physical activities according to your condition. After 3-4 weeks, you can resume normal activities, but you cannot do heavy work or strenuous exercise.

Exercise

The patient can get out of bed after one week of absolute rest, hold the door frame with both hands, with both feet seemingly touching the ground but not touching the ground, and the body naturally hanging and relaxing, once in the morning and evening every day, each time for 5-10 minutes; the patient can also lie in bed, hold the head of the bed with both hands, and move the toes towards the foot of the bed as much as possible, 1-2 times a day, each time for 10-20 minutes. If you persist for more than 2 weeks, the pain will be relieved.

Exercise the psoas muscles

During the acute stage of lumbar disc herniation, patients should perform five-point support exercises in bed: lie on your back, use your head, elbows and feet as support points, lift your body upward for 2-5 minutes each time, twice a day; after one month, you can do three-point support exercises: lie on your back, use your head and feet as support points to lift your body upward for 4-6 minutes each time, twice a day.

When patients with lumbar disc herniation are resting in bed, they can place a soft cushion under their waist to maintain the natural physiological curvature of the lumbar spine.