When you think of poor posture leading to orthopaedic issues like lower back pain or neck pain, standing posture or sitting position probably come to mind. But there’s a third type of posture you may be forgetting, and it affects your health just as much as standing and sitting — it’s your sleeping position. Sleeping posture and your Spine !
The human spine is one of the most complex structures in the body and is responsible for everything from maintaining posture to protecting our vital internal organs. Our spines also help us move around and maintain balance, so a healthy spine is essential to good health. When we sleep, our bodies are in a state of relaxation because they are not being used during this time. There are many different types of postures that you can use while lying down but each one has its own benefits and drawbacks to consider before making your decision about which one works best for you:
Sleeping on your back
Lying flat is the nearest approximation to standing in a relaxed posture with your head, neck, and spine aligned. Lying flat also evenly distributes your weight across your body. Some people with pronounced arches in their lower backs may also need to place an additional pillow or yoga bolster under the knees to relieve strain and tension pulling on the lower back muscles. A small lumbar pillow may also be helpful. Some people also benefit from keeping their feet slightly raised.
It’s particularly bad for your spine if you’re turning your head to one side to breath. Keeping the neck in a twisted position all night can lead to neck pain from muscle strains. A twisted head and neck can also lead to soreness in the shoulders and upper back. Stomach sleeping puts pressure on your knee joints, which are pointed downward into the mattress, and holds your feet in an unnatural position. It’s not uncommon for stomach sleepers to wake up with aches and pains, tingling nerves, and numbness. If you are a devoted stomach sleeper, try to keep your head straight to relieve pressure on your neck. Placing a firm pillow under your forehead can create enough space for you to breathe when your head is facing down. A firm pillow under the abdomen can also help to keep the spine straight. If you suffer from heartburn at night or get acid reflux often in the morning after eating acidic foods like tomato sauce or salsa at dinner time; then prone sleeping may be causing this as well due to its effect on digestion.
Sleeping on your side is the best position for your spine. When you lie on your side, the curves of your neck and back are not as pronounced, so there is less stress on the muscles and joints that support those curves. It is also easier to breathe when lying on one’s side than when lying flat or sleeping face down. Sleeping with your knees bent helps maintain good spinal alignment in this position, but it does not work for everyone because it may be uncomfortable depending on body type or other factors like arthritis/joint pain. For example, people with sciatica may find relief by bending their knees; others may experience too much stiffness in their hips when they bend their legs while they sleep. We recommend trying different positions to see what works best for you. If you’re someone who often tosses and turns while they sleep, side sleeping can be helpful, as it’s easier to wake up when needed and more comfortable than sleeping with your back against a hard surface. Finally—and perhaps most importantly—side-sleeping can significantly improve breathing patterns during restful slumber by moving oxygenated blood through the cardiovascular system more efficiently than other positions do.
It is important to take care of your posture while sleeping. If you have back problems or neck pain, it can be caused by poor sleep posture. It is important to have good posture when laying down as you spend a large amount of time in these positions. If you are waking up or going to bed at night in pain, then it is important that you get your spine checked by a professional, contact us at CostaSpine for any information.