Because we spend a third of our lives sleeping, it is important to consider the position of the spine in this position. But before you can sleep, you must get into bed. Believe it or not, there is a right and a wrong way to get into bed. First, sit on the edge of the bed both arms to your side. Then, lower your body onto the side while keeping your legs at 45 degrees. Although it seems trivial, this action is repeated so often that it deserves attention. It is also especially helpful when you have back pain already and wish to minimize further damage.
In creating the best sleeping circumstances, you must choose proper equipment. Do not use hard foam-rubber pillows. These pillows force your head forward, stressing the neck. A pillow should support your head in a way that mimics the curve of your neck when you are standing with proper posture. Conversely, if the pillow is too thin or if you sleep without one, the neck will be stressed downward when sleeping on your side. Some pillows are designed to fit the contour of the neck.
Your mattress should be firm but yielding.. A contradiction? Not really: the pillow shouldn’t be so hard that it causes loss of circulation and sleep, but not so soft that it will distort the spine. Your back needs support, but since it is naturally curved, an absolutely straight surface will compromise it as well. Find a balance. Since most mattresses are far too soft, you will probably need to get a firmer one. If a new mattress is economically unfeasible, then try putting a bed board (usually made of ¾ inch plywood) between your mattress and bedspring. Either way, if you have a bad mattress, you will not only stress your spine, but you will lose sleep—which, after all, is the point of a mattress in the first place.
Sleeping on your stomach stresses the neck vertebrae by twisting the neck. Try to sleep on your back, with your back straight and head in line with your spine. Your head should be pitched neither forward nor backward. If you sleep on your side, a small pillow between your legs will help align your hips. Do not sleep in an extreme fetal position, with your knees curled up to your chest, as it reverses the spinal curves excessively.
We must avoid these positions. However, when we are asleep, it is difficult to alter our behavior. In sleep, deliberate efforts are impossible.. The best you can do is to fall asleep in a desirable position, and to feel comfortable in that position. If learn to feel comfortable in a proper position, you will be more likely to assume that position when asleep. Some have tried extreme measures to alter their sleeping positions, such as sewing large buttons on the front of their pajamas to avoid sleeping on their stomachs. Whatever method works for you, remember that the position you choose should allow you to get solid rest, as this is important to your health.
