In about the 70% of osteopath consultationsíto which they are carried out are linkedónot with the back and neck pain, themselvesún reflect different studies, in the great majoría of the occasions caused by a low back pain and shoulder pain.
For this reason it is very important to know the best way to sleep based onón the inconvenience suffered. Although on many occasions it is believed that the causes of back pain are due to prolonged efforts or poorly done before somethingúno movement, and although it has its share of truth, it is possible that sometimes they are given by smallñThe gestures or blows that have been the cause of this problem and pain in the lower back, dorsal or neck pain.
In many cases these are not the cause, and it is that without hardly noticing, the body tenses and the well-known muscular contractures arrive that end up leading to dysfunctions. for all this, has great importance take care of the posture when sleeping, así such as adopting different postures in different daily activities.
Index
The importance of postural hygiene
Before you can know cuál is the best sleeping position based onóno pain you have, It is important that you are clear about what postural hygiene is, which is nothing other than the hábits focused on maintaining a proper positionóno of the body, either when we are moving or when we are stationary.
We have to understand as an adequate posture the one that seeks to correct bad movements or positions and that are carried out unconsciously in our daily activities.ía a día.
Among them we can highlight sitting in a bad positionón in the office during más de 8 hours, bear the weight of children on the shoulders, postures maintained for a long time when sleeping or repetitive and incorrect movements when handling heavy loads.
Thanks to learning correct postural hygiene, it will be possible toán avoid possible injury, mainly related to the spine, what to deriveá in the appearanceóNo pain in other parts of the body.
¿CuáIt is the best position to sleep in.úin your pain?
The sueñO It is a key factor in enjoying good health., so not getting enough sleep or sleeping poorly can end up deriving in the suffering of cognitive problems. To begin with, you should know that the hours of rest recommended for an adult person are Come in 7 and 9 hours.
Since it is a considerable time within our día a día, it is important that the positionódon't be the más correct possible, so that they can avoid shoulder pain, backwards, neck or legs when we wake up.
The vertebral column has a certain curvature to be able to distribute the load and pressureón that exerts on the whole body, hence the best sleeping position is the one that maintains the natural curve as little as possible. to get started, it must be emphasized that the position does not existón perfect, but we are going to talk about the best positions depending onón of the problems you may suffer.
The best positionón to sleep if you suffer from shoulder pain
If you have shoulder pain when sleeping, you must try to adopt a positionón that allows you avoid compressing this part of the body when lying down, especially in the event that this annoyance is caused by somethingún type of ligament tear, nerve pain or inflammationón.
In this particular case, you should not place your shoulder under the pillow with your head resting on it. It is preferable that you choose position the trunk laterally, with the shoulder that hurts on top. You are aún adopting this position you do not find yourself cóway, you can choose to place a cushioníno pillow in front of your chest, to look for the positionón más painless as possible on this support.
The best sleeping position if you have neck pain
It is common for many people to have trouble sleeping when they have neck pain when getting up, something that may be due to suffering from cervical contractures. In this case, It must be taken into account that the positionón más proper neck when sleeping dependá of dówhere the head rests.
It is important to choose the one that is the best pillow for you., that is to say, the one that best suits your cervical area, so it is advisable to try until you can choose the one that suits me best.áif you like. It is very important to have a good pillow so as not to suffer neck problems when falling asleep.ñO.
Currently you can find a wide variety of pillows for all tastes, whether they are soft, hard, medias, of different materials and different heights, among others. In any case, lo más indicated is a pillow that do not force the vértebras cervicales when i sit her downúit's under the head, in too steep an upward curve.
In those pillows that have two kinds of curves, one that is más accented than the other, the head must be supported on the part más high, so as to compensate for the distance between the neck and the shoulder; and at the moment in which you appreciate deformations in the same, to beá time to replace it with a new one.
The best positions to sleep with ciátick and leg pain
Nocturnal leg pain is one of those discomforts that can appear at the end of the day.ía and that tend to affect bones, nerves, blood vesselsíneos, múmuscles and joints of this part of the body. The causes can be varied, either to do somethingúno prolonged activity, the posture, withholdings of líliquids, cramps… In these cases, it is recommended do not cross your legs and keep them up for a while.
if on the other hand, you are a person who suffers from ciática, the best optionóIt is not that you sleep on your back with a cushioníNo pillow under the knees. If you're better on the side, bend your knees toward your chest and sitúto that cojínot between the legs, since this will dependá your preferences at bedtime.
