One of the most uncomfortable pains we can feel in the body is in the lumbar region. Lumbar strains are consequences of the wrong positioning of the spine during the day and, more often, of wrong sleeping habits.
If you suffer greatly from this discomfort in the spine, influencing your quality of life, how about learning some tips to get better care for this region of the body at bedtime? We separate three care you must have to get a better sleep, without influencing the health of your lumbar!
Pillow: The Best Friend of Your Spinal Column
If you visit an orthopedist to treat your spine problem, you’ll probably hear him lecture on the importance of using the pillow in maintaining the health of this bone structure. The pillow helps keep the spine straight when lying on the bed, positioning the neck and head at the ideal height to align with the rest of the body.
All care is short on the use of your pillow since the wrong positioning of the head on this object can also affect the health of the spine. Avoid using very high or very low pillows , as well as very hard or very soft pillows. The ideal pillow for neck pain and back pain is the one that guarantees the positioning of your neck at the height of the spine.
Use the softer and lower pillows to help care for another part of your spine. Place one between your legs and another just below the chest to finish aligning your spine when lying on the bed.
Best Bedtime Position to Avoid Back Pain
We know that sleeping on the stomach is the favorite position of many people to relax and fall asleep more quickly. However, this is the worst position for the health of your spine – especially your lower back. Sleeping on your stomach can force your neck a lot, leaving your muscles tense and sore, as well as forcing the lumbar region, which does not get the support needed to relax during the night. You should find appropriate pillow for stomach sleeper for better sleep.
The ideal sleeping position in a comfortable and healthy way is always lying on its side, with knees slightly bent and separated by a pillow. Another good position to relax and sleep without problems is lying on your back, with a pillow under your knees to align the spine with the rest of the body. Care should be taken, however, with this second position, since holding the abdominal region up and keeping your legs fully stretched at bedtime can overwhelm the lower back.
Also be careful not to lie in bed at all, especially when you are very tired and do not want to pay attention in the ideal way to fall asleep – this bad habit can also result in several pains in the lumbar and other regions of the spine.
Beware of Your Mattress
Another important way to prevent low back pain at the time of sleep is knowing choose the mattress right for your column. Orthopedists and physical therapists recommend their patients to stay away from mattresses extra-firm or extra-soft, as both can disrupt the positioning of the column.
The ideal mattress for your lower back is always the one that can shape the design of your spine, ensuring comfort for all regions of the body at bedtime. If you have questions when choosing the mattress perfect for you, enlist the help of a specialist in products for sleep.
Do you often have pain in the lower back in time to sleep? How do you avoid such problems? Do you have any questions about this? Share with us in the comments below!