What is the most ergonomic way to sleep?
I'm not sure if it's my mattress or the way I sleep, but I suffer from chronic upper back pain. Is there a way I can sleep ergonomically to ease my back pain during the night?
Sleep restores you mentally and physically. To sleep in the right posture is important to derive the maximum benefit from rest. There are different postures in which a person sleeps.
Sleeping on your side
Sleeping on you side may put some strain on your spinal cord. But there are ways to counter this. You can Use a cervical pillow
A cervical pillow is a pillow designed to support the head and the neck according to a person’s orthopedic needs. It helps you relax better and eases the stress on the neck and head.
Cervical pillows are prescribed for people with back pain, arthritis, neck problems and so on. The pillow is raised in the neck position and lowered where the head rests.
A cervical pillow is prescribed for people with arthritis, neck problems, and back pain.
Snoring, headaches and sleeplessness are some problems that can be treated better with the use of cervical pillows.
While sleeping on the side place a pillow between your knees
Place arms over the head to reduce the stress on back and neck
Sleeping on your stomach
This posture causes a lot of stress on the neck region. When sleeping on your stomach, your head is turned side ways. Because of this the neck muscles and joints are stressed.
While sleeping, the body will try to attain a position of more comfort. This would result in turning. It is seen that people who are used to sleeping on their stomach are those who toss and turn the most during the night. In order to attain the most comfortable position while sleeping on the stomach you must
Avoid using pillow for the head
Place a pillow near the waist
Ensure the mattress is not too old and sagging
A firm (not hard) and medium soft mattress would be more comfortable; avoid extremely soft mattresses that sink with your weight
The three styles of sleeping will make it evident that for optimum rest and relaxation while sleeping, lying on your back is the ideal position. If the suggestions given in the above paragraphs lead to some discomfort or pain, do consult your physician to know why. If you are accustomed to sleeping on your side, then it is important to find out whether sleeping on your right or sleeping on your left is better for you.
http://www.skinsheen.com/skin-ideal-sle … -1143.aspx
Use a neck pillow with contours in it. One example is the arc4life cervical traction neck pillow. There are two specific neck rolls on this pillow. In fact one of the neck rolls allows for a gentle neck stretch when you are sleeping on it. This has worked well for patients with a herniated disc, bulging disc, disc degeneration, or neck pain.
http://arc4life.hubpages.com/hub/A-Pill … nd-Support
Sleeping with a such a pillow allows you to accentuate the proper neck curve and allows for correct alignment.
It might be hard in the beginning, but its worth it- your neck will thank you over the years. Having Ideal posture always looks good.
One more thing, to ease back pain at night, use a pillow under your knees if you are sleeping on your back and between your knees if you are sleeping on your side. This will greatly ease back pain. Works wonders for me.
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