Most everyone knows that good posture is important, but good posture doesn’t apply just to sitting and standing. The muscles and ligaments of your back relax and heal themselves while you sleep. To protect your back, good posture is important while sleeping.
Here are some tips to help you sleep better.
Choosing a mattress
The mattress that is right for you lets you wake up feeling rested and free of pain or sourness. You should choose a mattress that provides support for the natural curves of your spine and is comfortable. Consider replacing your mattress every 9 to 10 years.
If you have a back problem, ask your physiotherapist to recommend the type of mattress that would be best for you.
The right pillow
Pillows are not just for your head and neck. Depending on your sleeping position, additional pillows can help keep your spine in the proper position. The pillow for your head should support the natural curve of your neck and be comfortable. A pillow that is too high can put your neck into a position that causes muscle strain on your back, neck and shoulders. Choose a pillow that will keep the neck aligned with the chest and lower back. Replace your pillows every year.
Alignment
Regardless of your sleeping position, try to keep your ears, shoulders and hips aligned.
If you sleep on your back, a small pillow under the back of your knees will reduce stress on your spine. The pillow for your head should support your head, the natural curve of your neck, and your shoulders.
Sleeping on your stomach can create stress on your back because the spine can be put out of position. Placing a flat pillow under the stomach and pelvis area can help to keep the spine in better alignment. If you sleep on your stomach, a pillow for your head should be flat or sleep without a pillow.
If you sleep on your side, a firm pillow between your knees will prevent your upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back. Pull your knees up slightly toward your chest. The pillow for your head should keep your spine straight. A rolled towel or small pillow under your waist may also help support your spine.
Insert pillows into gaps between your body and the mattress.
When turning in bed, remember not to twist or bend at the waist but to move your entire body as one unit. Keep your belly pulled in and tightened, and bend your knees towards the chest when you roll.
Keep your ears, shoulders and hips aligned when turning as well as when sleeping.
Pravindya Abeygunawardana
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