Physical Therapy and Rehabilitation Specialist Associate Professor Ahmet İnanır gave important information on the subject. There are many factors that affect the health of the spine. One of these factors is sleeping positions. As wrong sleeping positions can cause pain in the body, they affect the quality of life of the person negatively and may cause movement restrictions after a while. How do wrong sleeping positions affect the spine? What are the correct sleeping positions? What are the wrong sleeping positions? How should the transition to sleep be? How to get up?
If your back, back or neck hurts when you get up in the morning, you may be sleeping in the wrong position. In order to find a solution to pain or disorders, it is necessary to be conscious first. Let's not forget that the wrong lying-sleeping position can cause hernias and even calcifications. As low back pain can impair sleep quality, wrong sleeping position can cause low back or neck pain and even hernia.
In some lying positions, the natural curves of the spine may be forced or may be under excessive and prolonged pressure. At the same time, causes such as obesity can cause various pains and fatigue as a result of sleep apnea.
How do wrong sleeping positions affect the spine?
The prone sleeping position is not recommended for individuals suffering from pain in the shoulder, waist and neck regions. It has been determined that the best sleeping position for those with lumbar hernia is the side lying position. A pillow should be placed between the legs in the side-lying position. It is ideal for those with neck hernia to lie on their back and using a pillow that supports the neck arch.
An ideal mattress should be hard enough to prevent the body from being buried and soft enough to protect the body lines, that is, it should be designed in a way that ensures the protection of natural curvatures and does not cause an increase or decrease in curvatures.
People spend a significant part of the day resting in bed, that is, sleeping. The aim here is to save the discs, tendons, muscles and joints from the bad effects of pressure, to relax, to breathe, so that they can be ready for a new stress and load the next day.
The ideal mattress should be suitable for the body structure and should be tried on; the body should not be uncomfortable in the bed, should not be forced, should not be buried in the bed.
Both very hard mattresses and very soft mattresses stretch the ligaments, joints, muscles, capsule of the disc, which we call the annulus, which hold and support our vertebrae, and this can cause problems that we do not want by repeating it every night.
No single bed type is right for every patient; It is necessary to choose a bed specific to the person, weight and discomfort. After being used for a while, the side of the beds is constantly deformed and dimpled, and the other side should be used or replaced.
What are the correct sleeping positions?
The ideal sleeping position is to lie on your back or on your side. The pillow placed between the two legs of the patient in the side position is beneficial for the spine. While it is recommended to lie on the side with support between the knees and with the knees bent, it should be kept in mind that this lying position may cause shortening of the muscles in the back of the thigh. This shortening can cause low back pain by disrupting the upright posture during the day. For this reason, the situation of lying down with the knees bent should be mandatory and for a short time. In addition, it is not recommended for patients with Rheumatoid Arthritis to lie down with their knees bent.
What are the wrong sleeping positions?
It is definitely not recommended to lie face down because it causes excessive increase in the lumbar arch, strain on the facet joints, and back and neck pain or hernia. However, the prone position is recommended for patients with Ankylosing Spondylitis. In addition, careless sleeping during travels also causes neck pain, and it is important to redesign long travel vehicles. A travel pillow should be used on long trips. Sleeping using a high pillow clearly causes neck pain. Patients who need to sleep with a high pillow in terms of other diseases should support the neck arch with a second orthopedic pillow.
How should the transition to sleep be? How to get up?
To avoid back pain, you should first sit on the bed and lie on your side. If sleeping on your back is planned, you should first sit on the bed, lie on your side and turn on your back. If you wake up on your back in the morning, you should first turn to your side and then straighten your spine by supporting your arms and elbows while hanging your legs down.