Choose the best sleeping position and say goodbye to back pain

Some people find that they have back pain when they wake up the next day and worry that there is something wrong with their body. But in fact, there are reasons for low back pain, and bad sleeping posture can also cause low back pain.

Three sleeping positions can easily cause back pain

Sleeping on your back: Sleeping on your back is the most natural sleeping position. The pelvis and shoulders are parallel, and the spine is also in a straight state. There is no need to worry about twisted or crooked body parts. It is the sleeping position that puts the least burden on the waist. But one thing you should be careful about when sleeping on your back is not to bend your knees and spread your legs into an "O" shape. This posture will cause tension in the hip joints and pelvic muscles, and increase the burden on the waist.

Sleeping on your side: Sleeping on your side is the sleeping position that is most likely to cause low back pain. Many people sleep on their side with their legs apart, like walking. This sleeping position will cause the waist to be in a twisted state, which can easily increase the burden on the waist and put the muscles around the hip joints and pelvis in an unbalanced stretched state. Over time, it can easily cause the waist to become crooked.

Sleeping on your stomach: When sleeping on your stomach, your face must be tilted to one side in order to breathe, which can easily cause the cervical spine to tilt, thereby affecting the lumbar spine and increasing the burden on the waist. Many people who already have lower back pain would rather sleep on their stomachs in order to relax. In fact, this sleeping position will make the symptoms worse.

Note: The spine of patients with spondylolisthesis is not suitable for excessive extension. It is best not to sleep on your stomach. You can sleep on your back and tie a large rolled towel behind your waist, which can greatly reduce the burden on the spine.

Best sleeping position - semi-side sleeping

A person's posture during sleep is not fixed. When you just fall asleep, you feel that you maintain a relatively fixed posture, but in fact, during the entire sleep process of one night, a person's body position generally changes 20 to 60 times. A relatively healthier sleeping posture has existed since ancient times, and that is "half-side sleeping"! Sun Simiao, a famous health care expert in the Tang Dynasty, said in his book "Qian Jin Yao Fang·Daolin Yangxing": "Lying on your side with your knees bent can increase your energy and strength, and is better than lying upright." This sleeping posture with the knees bent emphasizes "half-side sleeping", which ensures relaxation of all parts of the body, smooth flow of qi and blood, and unobstructed access to internal organs.

To be more specific, sleeping on the right side is more scientific. When lying on the right side, the lungs inhale the most air, while the oxygen needed by the human body is transported by the blood after gas exchange. In addition, the heart is located on the left side of the chest cavity. When lying on the left side, the heart is easily squeezed, which can easily increase the burden on the heart. Therefore, it is better for normal people to lie on the right side. It is worth noting that the pillow should not be too low when lying on your side, otherwise it will cause discomfort in your neck and easily cause a stiff neck.

You should also choose a good mattress when sleeping

When you sleep, if your spine does not get proper support from the mattress and remains in an improperly bent state all night, your back will of course ache if you sleep like this for a long time.

The bed should be a wooden bed with a thick mattress. A soft bed can easily change the physiological curvature of the lumbar spine, leading to strain on the lumbar muscles and other soft tissues.

Patients with back pain may try the above methods while sleeping.