Yoga is a good stretching exercise.Įxtra weight shifts your center of gravity putting stress on your spine. Exercise at least three times a week and aim for a combination of cardio, strength training and stretching. It’s always good to stay physically active, keep your spine limber and your core strong. If you have wider hips, look for a mattress that allows your hips to sink a little to maintain alignment. If you have a straight body frame with narrow hips, soft or firm mattresses are fine. This is especially important if you sleep on your side. When shopping for a mattress, consider how you sleep and your body type. The ideal mattress should be comfortable and support the natural curve of your spine. Make sure it’s not too high or it will create hyperflexion, straining the neck. You may still experience some neck discomfort when you sleep on your stomach because you have to turn your head one way or the other.īesides sleep position, there are a few other things to consider to keep your back healthy:Ĭhoose a pillow that is comfortable for you. If you prefer to sleep on your stomach, place a small pillow under the pelvis or lower belly so it maintains the arch of your back. Sleeping on your stomach is probably the hardest on your back. You can flex your hips and knees a little but not so high that your spine curves outward. If you’re more comfortable sleeping on your side, place a pillow under your neck so it’s in alignment with the rest of your spine and a pillow between your legs so one leg doesn’t stretch over the other leg causing your pelvis to tilt. The pillows will help you maintain the natural curves of the spine. When you sleep on your back, place a pillow under your knees and a little roll underneath the small of your neck. The best sleep position to keep your spine neutral is on the back. Here are the three common sleep positions and how to modify them for optimal back health. People usually settle into the sleep position that’s most comfortable for them. There are no formal classes or training manuals on the right way to sleep. When those pressure points are under stress, it may create pain when you wake up in the morning. This is important because a neutral position minimizes certain pressure points along the spine that don’t need to be under stress. The best sleep positions will keep your spine in a neutral position, or match the natural contour of the spine. For some, the back pain may be caused or exacerbated by the way they sleep. An estimated 80 percent of adults will experience back pain at some time in their lives.
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