from sleep?
Sometimes . Bad or ill-fitting bedding, or most likely the wrong pillow, and often the position that you incorrectly take during sleep, may be the cause .. We wake up stiff and in pain and as if we had a fight at night, instead of resting and relaxing ..! First we provide this basic information. . . The spine consists of 24 individual bones known as the vertebrae, which carry the body weight and protect the spinal cord or what is called the spinal cord. The intervertebral cylinders, which are located between the vertebrae, are what maintains the integrity and health of the spine and plays the role of a shock buffer.
The spine has 3 natural bends or curves if we look at the body sideways, cervical curvature, thoracic curve (upper back) and lumbar curve (lower back). These three curves are what give the spine an S-shape if we look at it from the side, but if we look from the front or from the back, a healthy spine forms a straight error.
Front view of the spine
When we talk about the correct or correct posture, we mean a physical posture that keeps the spine in its natural shape as we described above, and the correct position relieves the pressure exerted on the muscles and ligaments of the spine, as well as prevents the emergence of various pains and muscle aches. Unfortunately, often Popular or usual sleeping positions lead to a wrong or inappropriate position, which in turn causes the appearance of pain in the back and neck, whether during sleep or when getting up in the morning.
Side sleeping position
It is the most popular one, in this particular position, the spine maintains its natural arched shape, which contributes to a good sleep, but this position has disadvantages, when the body is extended to the side - the force of gravity shifts the spine from its natural straight shape (if we look at it from the front) Or back), which may lead to a bending or twisting of the neck site as well as the lower dorsal sites, towards the back of the mattress, and thus causing pain in the back and neck.
The solution lies in keeping the spine in a straight line (if we look from the front to the back), it is possible that a regular or traditional vertical pillow may raise the head excessively at times, but sleeping without a pillow will lose us the support. And a person may need to put a pillow between the knees to keep the spine in its normal position, as we mentioned.
Therefore, the correct pillow (the right pillow) should support both the head and the neck and make them parallel to the bed, and to prevent stress from the lower back.
Back sleeping position
It comes in second place, as it is afflicted by about 30% of people. It usually exerts pressure on the lower back and on the neck, in which the buttocks and upper shoulders touch the back of the mattress (bed mattress), while the lower back loses what supports it, so this position may cause stress The lower back has many pain and discomfort. The traditional pillow provides only a slight support for the neck, but rather contributes to its stress.
The solution lies in providing a support for the neck, lower back and knees, during sleep, placing a supportive pillow between the neck and the back of the mattress, which will maintain the natural cervical curve, and placing another pillow under the lower back and knees, relieving the pressure exerted on the lumbar curve For the lower back. And as shown in the picture advertisement, it is also possible to use a neck pillow to improve the natural cervical curvature
Sleeping position on the stomach
Since it exerts the most pressure on the spine, it is the least popular. Sleeping on the stomach contributes to the flattening of the lumbar curvature of the lower back, and this in turn stresses the muscles and may lead to pain in the lower back, on the other hand, this position forces the head to rotate, which may harm Neck, too.
The solution is to adopt another position or put a supportive pillow under the pelvis, in order to raise the lower back a little and contribute to the preservation of the natural lumbar curve.
The best bedding
It is not enough to adopt a correct or appropriate position for your state of sleep. Rather, the bed in general and the mattress in particular play an important role in facilitating your task for a good and beneficial sleep.
The best mattress is the one that matches the needs and requirements of your body, and you are the one who determines and decides that. If you suffer from pain or pain in the back or neck, it is advisable for you to prefer a moderate bed, which ranges from hard to soft. You can consult a doctor or specialist about the required thickness or cloth, according to your condition, knowing that choosing a sound mattress of moderate thickness, but equipped with an apparent ( Mattress) soft and supple. Relieves pressure on sensitive sites and helps ward off potential aches.
What about a suitable pillow for a comfortable sleep without pains on the neck or back ??
Sanitary pad
Experts say that an old pillow, not washed regularly, may contain at least 10% of its weight of skin scales, rots, mites and ticks, whether alive or dead, as well as their secretions and residues that cause allergic reactions, if that is not enough to induce you. To replace your pillow periodically, then back and / or neck pain must prompt you in turn to choose a better, and better pillow? To be healthy and medicinal.
Sound sleep experts assure that a good pillow is on the same axis as your shoulder line and spine, as if you were in the correct posture.
The pillow must be well placed under the neck and shoulders so as to support the head completely, as for its thickness and size, it depends on the shape and structure of the body and the preferred sleeping position of each person, for example you will need a thicker pillow (or maybe two thin pillows) If you sleep on the side, more often than if you sleep on the back.
Therefore, we advise you to always choose a high-quality pillow, unless it is medical, and replace it every year or two if possible. When the pillow loses its strength or height, it swells. It has become a soft, semi-flat, or modified shape that must inevitably be replaced by a new one.
