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Correct Sitting and Sleeping Postures You Can Follow

Updated on October 30, 2012

A few days ago, I had written a couple of articles about the wrong sitting and sleeping postures people usually follow, and the health problems these postures can cause (see links below). Following this, I received a few inquiries about the correct postures to follow. I too had an idea at the back of my mind to write a follow up of those articles. Hence I am writing about some of the correct sitting and sleeping postures one can follow.

One thing to remember when we talk about the correct sitting and sleeping postures is that the spine should be kept straight, as this is what gives us a good overall body posture. Also, a good shoulder as well as buttock position improves the body posture. A wrong sleeping or sitting posture can easily hamper the posture as well as result in unnecessary pains and ailments.

Sleeping position 1: Sleeping on your back

This is considered the best sleeping posture by doctors. Sleeping on the back keeps the head, spine and neck in the neutral position. It doesn’t force any unnecessary curves that can be bad for the neck or spine. Sleeping on the back is also known to have advantages such as reducing acid reflux as well as minimizing facial wrinkles. Make sure that you have a good soft mattress as well as a single puffy pillow to rest your head, so that neither your back is hurt nor your head is propped up too much. Also, make sure that your knees are slightly bent so that they don’t pain in the morning due to maintaining a straight position throughout the night.

Sleeping position 2: Sleeping on your side

This is considered the second best sleeping posture. It can be followed by people who cannot sleep on the back due to snoring or other issues. This is also the best sleeping position for pregnant women. Sleeping on your side reduces neck and back pains as well as acid reflux. The only drawback of this position is that it may increase the chances of having facial wrinkles and breast sagging. While sleeping on the side, make sure that you avoid the fetal position. Sleeping on your left side is a good idea as this increases the blood flow (however, make sure that while waking up, you wake up on your right side as this does not put pressure on your heart).

Correct sitting posture

A correct sitting posture involves sitting in a way that keeps your spine straight. While the slouching posture bends your lower spine, the forced upright posture puts unnecessary strain on your spinal cord. Both are wrong postures. The right posture is to sit erect so that your back remains straight, irrespective of sitting on a sofa, chair or ground. Your buttocks must be touching the back of your chair or sofa so that all the three normal back curves are present. You can use a comfortable back support to preserve this posture. If you are watching a TV or a computer, make sure that the screen is at a sufficient distance that it doesn't strain your eyes. While sitting on a sofa or chair, make sure that your knees are bent at right angles.

These are some of the correct sitting and sleeping postures you must follow in order to prevent long term physical ailments.


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