With many people working from home as much as possible, a lot of attention is being paid to proper working posture. But have you ever considered that, on average, you spend about as long at your desk as you do in bed? Time to think about your sleeping posture. Because a good sleeping posture not only ensures that you wake up rested, but can also make you experience less backache, neck pain and even headaches during the day. How do you actually sleep? Is it the right sleeping position for your back and neck? And what are the benefits of the right sleeping position? We give tips!
The best sleeping position does not exist, the right one does
There are several ways to fall asleep:
- Side sleepers: 75 %
- Back sleepers: 20 %
- Belly sleepers: 5%
Every way of sleeping has its advantages and disadvantages. There is no such thing as the best sleeping position. Which position is right for you varies and depends on your personal situation and any medical complaints. The most important thing is that your lower back is supported in its natural shape in the right way. Pain stimuli will then be kept to a minimum and may even disappear completely. Both the supine and lateral positions are then a good sleeping position.
Tip 1: Relax your intervertebral discs
Your spine is made up of vertebrae and intervertebral discs. During the day, the intervertebral discs are pressed together, for example by lifting heavy objects, but also simply by gravity. While sleeping, the intervertebral discs repair themselves. So it is important to relieve pressure on your spinal column as much as possible by adopting a good sleeping position on a well-supporting mattress to prevent chronic back pain.
Tip 2: Determine your ideal sleeping position
Do you suffer from lower lower back pain, stress or sleep apnoea? Then sleep on your side. Do you suffer from head and neck pain? Then it is better not to sleep on your side, but on your back. The disadvantage of sleeping on your back is that you snore more easily. So it is important to find a good balance between different positions. People who are pressure point sensitive are often better off sleeping on their backs, because the support surface for the muscles and tissues is greater here. The even distribution of the body's weight also works well against joint pains and arthritis. Sleeping on the back is also the best sleeping position for shoulder pain. As well as for people with reflux.
Tip 3: Relax your back muscles
The wrong sleeping position will cause the muscles in and around the back to tighten to protect your back from damage. Because of this tightening, you will wake up tossing and turning more often during the night and wake up in the morning with a strained back that has not recovered optimally and you will feel ramshackled. A good sleeping position and a matching mattress and pillow, will help you relax your back muscles better.
Tip 4: A good pillow helps against a stiff neck
Do you suffer from a stiff neck? Then consider a different pillow. A pillow that is too thin or too thick can create the wrong sleeping angle. This causes a lot of tension on your back. When you get up, you can strain your neck muscles. You will be more affected if you sleep on your stomach and side. So make sure you have a pillow that adapts to your body shape during sleep.
Tip 5: Especially for side sleepers
Side sleepers are often tempted to lie crookedly. Instead, it is important to lie in a straight line, from your neck to the tailbone. Also make sure that your shoulders and hips are well placed in the mattress. If you sleep on your side, it is best to choose a medium to soft mattress. This so that the hips and shoulders sink in well. In addition, use a high and firm pillow. A pillow below the knee puts the least strain on the back. Halfway between prone and side lying, with a raised upper leg or arm is certainly not bad, but pure side lying is better, because then there is no torsion in the neck and back.
Tip 6: Especially for back sleepers
Don't tilt your back too much while sleeping, otherwise you will wake up with aching muscles. And make sure you have a mattress that moves with you a little. That way, you can still lie in an S-shape. That may seem bad, but the most comfortable sleep is when your vertebrae are in a natural shape. It is very important that your back and especially your spine are well supported. And make sure your pillow is not too high. This will prevent your neck from lying in too much of a kink.
Tip 7: Especially for stomach sleepers
Many people mistakenly think they sleep on their stomach, but turn to a different position after falling asleep. If you really are a stomach sleeper anyway, the best tip is: try a different sleeping position. After all, sleeping on your stomach is not good for you. Your neck is twisted: many stomach sleepers therefore sleep without a pillow. It is better to use a pillow, but place it under your shoulder and chest, at the side where your head is turned. This way, you reduce the rotation of your neck. Because you touch the mattress with your stomach, your back has a large, concave space. When you wake up, your back and neck may suffer immensely after a night lying in this way. Your muscles and joints have been lying in the wrong position for hours. The prone position, on the other hand, is good against snoring. So your wrong sleeping position, might in turn be good for your partner's sleep ;]
Do you have neck, and/or back problems? Then contact FriskFysio
Do you suffer from neck and or back pain? We would be happy to help you with a tailor-made solution. Call 085-5000333 For an appointment, send an e-mail to info@friskfysio.nl or fill in the contact form on our website. We will contact you as soon as possible.
