Our Guest Writer, Dr Mar Wrote:
Sleeping in a poor position or on an unsupportive mattress places a lot of stress on the back neck and shoulders and can lead to pain. Frequent back and neck discomfort can be eased by the use of an appropriate mattress and pillows in coordination with strength and conditioning training, regular chiropractic adjustments for proper aligment of joints and other ergonimic improvements such as eye level television screens and computer monitors. A cervical pillow is designed to keep the spine correctly aligned during sleep by supporting the back of the head and neck, thereby reducing pain resulting from a poor-quality pillow, injury or any other cause.
What’s the Best Sleeping Position to Stop Low Back Pain and Neck Pain?
Sleeping on your side:
This is generally considered to be the healthiest sleeping position for your spine
Side sleeping reduces the incidences of snoring, sleep apnea and obstructive sleep apnea
It helps release breathing airways
Side sleeping is the most helpful position for pregnant women to reduce the pressure of their wombs
Use a pillow between your knees to stop the top leg dropping down and causing rotation at the spine
If sleeping on your side the pillow should be thick enough to support your spine in a neutral position. Look for a pillow that is fills the depth from your ear to shoulder without pushing your head up, or letting it drop down.
Sleeping on your back:
This position requires a soft but firm support for three critic curves of the body: behind the neck, in the middle of the back and lower back.
An orthopedic pillow with neck contour and a wedge under knees can allow the back sleeper to lie with safety and comfort.
Placing a pillow under your knees tilts the pelvis and takes some pressure of your spine.
Sleeping on your front:
This is the position most likely to cause neck problems. Avoid sleeping on your front if you can.
If you do sleep on your front try not to turn your neck too far to the side. Placing a pillow under your chest may help you to achieve this.
More common in infants and small children than in adults, this sleep position is considered harmful for the neck (neck strain, neck pain and stiffness) and responsible of the incidence of Sudden Infant Death Syndrome (SIDS) in babies as small children, according to a study by the U.S. National Institute of Child Health and Human Development (NICHD), the National Institute on Deafness and other Communication Disorders, and the Centers for Disease Control and Prevention.
Check out this pillow if you’re in a market for a new one!
Keep in mind….
Many people have initial discomfort with an orthopedic pillow because their bodies are used to an improper sleep position so much, that when they use an orthopedic pillow they have troubles adjusting to it. This is why, it is recommended that for the first few nights, to use both pillows. Try sleeping a couple of hours using your old pillow, then switch to your orthopedic one, and so on and so forth. Your body will soon realize that it’s better to and more relaxing to sleep on the orthopedic pillow, and you’ll find that you get a better sleep using it rather than your old pillow.
San Diego Center for Health
2020 Camino del Rio North, Suite 1020
San Diego, CA 92108
(619) 299-1200
406 9th Avenue, Suite 206
San Diego, CA 92101
(619) 544-9700
www.sdcenterforhealth.com
