The back has the function of supporting the weight of the body. But unfortunately, there are many people who suffer from back pain. The World Health Organization (WHO) estimates that the number of people suffering from lower back pain will increase to about 843 million people by 2050. The most likely cause of this situation is poor sleeping positions.
Experts have pointed out which sleeping positions help relieve back pain and which positions should be avoided Real Simple.
Experts recommend frequently switching sides when lying on your side
The best sleeping position is lying on your side or on your back
Todd Sinett, an orthopedic doctor at Tru Whole Care, New York City (USA) says that there is no perfect sleeping position, but adjusting the right sleeping position will help prevent pain. and stiffness.
A 2015 study on the effects of different sleeping positions on back pain by Professor Bart Haex, Maastricht University (Netherlands) explained that side sleeping is one of the most common and It is also the optimal position for the alignment and natural curvature of the spine, shoulders and pelvis.
According to the study, Haex explains that sleeping on your back or on your side, especially with a pillow or elevated object under the knees, takes the weight of the legs off the lower back. But to prevent muscle imbalance, experts recommend regularly switching sides when lying on your side.
Sleeping position to avoid is prone
The study also noted that sleeping on your stomach or face down is a position to avoid. It is best not to lie in this position while sleeping. However, this is a fairly common sleeping position for many people. If you have to lie on your stomach, experts recommend placing a pillow under the side of the pelvis, just below the abdominal muscles to reduce strain on the back.
In addition, Mr. Sinett also recommends not to put pillows too high and should only use a single pillow to support the head. Having a lot of pillows under the head and neck can irritate or even damage the back structure.
In addition, there are many exercises during the day to help sleep more comfortably such as abdominal stretching exercises, hip stretching exercises.
Back pain is a health issue that needs attention, especially if it affects sleep. If you follow the above instructions and still have back pain, see your doctor to find out the root cause and appropriate treatment.