Sleeping Postures for Better Rest

Nov 12, 2013
Tagged with: Sleeping Postures for Better Rest

During our sleep, we remain stationary for hours. This obviously creates stress for back muscles and ligaments. Besides, during a sound slumber, the muscles get relaxed and the healing speeds up. Hence, it is important to align the spine correctly during sleep. The American Chiropractic Association approved and recommended two methods of sleeping. Sleeping on the back is desirable and sleeping on sides is acceptable but sleeping on the stomach is not the ideal position.

For individuals who are wheelchair users, sleep is the only time to relax the back muscles. Hence, they must be positioned correctly to prevent any further stress. Let me assure you, the choice of mattress has a role in this.


Choice of a mattress

If you are having serious back issues, there isn’t much a mattress can do to help but there is some research pointing out what type of mattresses help to maintain a straight back or the one that supports natural curves. In some special cases, such as an injury after an accident, the doctor might suggest a different type of mattress, otherwise you need a mattress that is comforting and allows you to wake up feeling refreshed.

In case you sleep with a partner, there should be enough room for you to attain a good sleeping position. Don’t forget to change the mattress after every 9 to 10 years. The spring get stiff and might not provide the desired flexibility anymore. For persistent back pain, consult your therapist for advice on suitable mattress.

The right pillow

Head support is as important as spine support. Now a pillow that elevates your head too much will strain the neck and shoulder muscles. A soft and comfy pillow does not only support the head and spine but some of the additional pillows can be used for supporting your body curves and proper spine aligning in pressure-bearing areas. The pillows are short-lived and must be replaced almost every year or when it’s no longer comfortable.

Alignment with pillows

The sleeping positions tend to change even during the course of the night but we can use certain elements to increase alignment before going to bed. A good number of people sleep on their back. They can place a pillow under their knees to prevent stress on the back and spine. On the flip side, if you sleep on the stomach, it will be disastrous for the spine. You can place a pillow under the stomach or pelvis region.

Side sleepers can place the pillow between their legs so the upper legs can’t stretch the spine and there is not much pressure on the hip region. Too much twisting and turning of the waist can be injurious to the spine. While taking a turn, it’s advisable to move the whole body.


Author: Katy Reeve