Doctors point out sleeping positions to help the spine become healthier

According to specialist 2 Ly Van Hoang, Deputy Head of Spinal Neurosurgery Department, Gia An 115 Hospital (HCMC), the spine has a natural physiological curve to distribute force and reduce shock to the body. If you sleep in the wrong position for a long time, for example, excessive back curvature, neck twisting or spinal misalignment, the muscle groups, ligaments and discs are subjected to uneven pressure. As a result, the muscles and ligaments around the spine are stretched, which can cause pain and fatigue in the neck, shoulders, back or lower back over time.

For people with spinal diseases such as herniated discs, degeneration, spinal spurs, etc., sleeping in the wrong position can also increase pressure on the discs, making symptoms of pain and numbness spreading down the arms or legs more obvious.

Common wrong sleeping positions

Lying on your stomach, using a pillow that is too high, or frequently lying on your side are some common incorrect sleeping positions among Vietnamese people. Doctor Van Hoang explains: "The prone position causes the lumbar spine to be over-arched, and the neck must be turned to one side for a long time, which can easily lead to neck and shoulder muscle tension, back pain, and spinal misalignment."

Bác sĩ chỉ ra tư thế ngủ giúp cột sống khỏe hơn - Ảnh 1. — Lying on your stomach is one of the most common sleeping positions.

Using pillows that are too high, especially the habit of using two pillows on top of each other, will cause the neck to bend, increasing pressure on the discs and neck joints. Many people also have the habit of lying on their side, especially in cold weather, causing the paraspinal and lumbar muscles to contract, reducing blood circulation and causing pain after waking up. Doctor Van Hoang warns: "If these postures are maintained for a long time, they will not only cause muscle and joint pain but also increase the risk of spinal dysfunction, especially in the neck and lumbar region."

In addition, Dr. Van Hoang also noted that people who need to pay attention to their sleeping position should pay special attention to those with spinal diseases such as herniated discs, spinal degeneration, sciatica, scoliosis, etc. In these subjects, the structure of the spine and discs has been damaged. If they sleep in the wrong position, it can increase pressure on the nerve roots, making the pain or numbness symptoms worse.

The elderly are also a group that needs attention, because over time, the discs lose water, lose elasticity and are prone to degeneration. Maintaining the correct sleeping position will help reduce pressure on the spine and limit chronic back pain.

In addition, pregnant women should also pay attention to sleeping positions because the body's center of gravity changes, causing increased pressure on the lumbar region. Lying on the left side with a pillow between the legs is a suitable choice, both good for circulation and helps reduce back strain.

What are the proper sleeping positions?

According to Dr. Van Hoang, the best sleeping position for the spine is lying on your back with a moderately low pillow and a mattress of suitable elasticity. In this position, the head - neck - back are kept in a straight line, helping to maintain the natural physiological curve and reduce tension in the neck - lumbar region. A thin pillow can be placed under the knee (behind the knee) to reduce lumbar lordosis and pressure on the spine.

Bác sĩ chỉ ra tư thế ngủ giúp cột sống khỏe hơn - Ảnh 2. — Side sleeping is also a good option, as long as the spine is still properly supported.

"For those who find it difficult to sleep on their back, lying on their side is also a good option, as long as the spine is still properly supported. When lying on your side, you should put a thin pillow between your knees to avoid twisting the hips and lower back, and choose a pillow that is just high enough to touch your shoulders so that your neck is not bent or tilted," Dr. Van Hoang recommends.

For people with spinal diseases, sleeping position should be adjusted according to the location and level of damage, because each case may be suitable for a different position. It is best for patients to talk directly with a specialist to be guided on sleeping position and choose the right mattress and pillow.

In addition, Dr. Van Hoang also noted some suitable supporting factors below to help the correct sleeping position to be most effective.

Mattress : It should have a moderate firmness, not too soft to avoid sagging of the spine, nor too hard to cause pressure on the shoulder, buttocks, and back. The mattress has the ability to support evenly to help the spine stay in a natural position throughout sleep.

Head pillow : Should have a height proportional to the width of the shoulders, helping the neck and head lie on the same axis as the body. For people with cervical spine disease, you can choose a shaped pillow to better support the neck area.

Habits before bed : Avoid using the phone, do not lie down to read books or watch movies for a long time, which also helps reduce neck and back muscle tension. Maintaining a regular sleep schedule and doing some light stretching exercises before bed will help the body relax and reduce pressure on the spine more effectively.

Source: https://thanhnien.vn/bac-si-chi-ra-tu-the-ngu-giup-cot-song-khoe-hon-185251115123501596.htm