How sleeping Properly can prevent back pain?
Keeping the spine stronger is vital for the long run. However, many people suffer from back pain at a young age due to lack of spine exercise, bad sleeping posture, etc. According to reports, more than 1 in 10 worldwide suffer lower back pain. In this article, we are going to sneak peek at some of the daily habits that prevent back pain and sleeping positions that keep back pain at bay.
Simple habits that will prevent back pain
Use a good mattress
Mattress plays a vital role in keeping the spine stronger. A bad mattress can result in the development of back pain and other muscle ailments. Therefore, you should always use an Orthopaedic mattress or a luxury mattress that can support and keep your back protected during sleeping hours. You can also choose the best mattress for back pain from different companies online or by visiting a store.
An orthopaedic mattress is also designed differently. The support layer of an orthopaedic mattress should be firm compared to another mattress.
Other types of mattresses for back pain include memory foam, latex and spring. A mattress for back pain may be costlier than others.
Focus on the core
You can reduce the chances of developing back pain by incorporating core-related strength training exercises into your daily routine. It will also help prevent back-related injuries, such as strains and muscle spasms. The exercises must be carried out at least twice per week if you want to strengthen and bring flexibility to your back.
Prioritize Calcium and Vitamin D intake
Maintaining a healthy diet with an ample amount of Calcium and Vitamin D in it is vital for your back. You can add these foods to your diet to get the maximum benefit from Calcium: milk, yoghurt, leafy greens and vitamin supplements, if needed. Furthermore, foods such as egg yolk, fatty fish, beef liver and cheese.
Stretching will improve posture
Stretching has always been considered a powerful tool in keeping the back strong. You should always stretch at least once, daily to avoid back pain or injuries. Stretching will help improve circulation to your back and also ease any strains or aches that occur due to inactivity.
5 sleeping positions to keep the back stronger
- You should sleep on your side and place a pillow between your knees. After you place the pillow between your knees, you should keep your right or left shoulder on the mattress. Place a pillow for added support if there’s a gap between your waist and the mattress. Placing a pillow between the knees keeps the spine, pelvis and hips aligned and stronger.
You must try to sleep on the same side regularly irrespective of single or double pillow use. Sleeping in various positions can cause muscle imbalance and other issues.
- Sleeping on your stomach and placing a pillow under the abdomen is another great method to protect the spine. By placing a pillow under the abdomen will cut some pressure off your spine. However, if you don’t place a pillow on your abdomen then it will hurt the back.
After finding the perfect posture, you may or may not use a pillow beneath the head. If you are suffering from a degenerative disc then following this sleeping position can help to eliminate the stress that is placed between the disc.
- You can use this position to keep the back stronger —sleep on your back while placing a pillow under the knees. The pillow will keep the spine neutral and keep the lower back curved. When you sleep on your back, your body weight is maintained. Therefore, your pressure points are the least affected. This position will also maintain a good alignment of the spine and internal organs.
- Sleeping on your back in a reclined position is another good way of protecting your spine. This position is the best for people suffering from isthmic spondylolisthesis. To sleep in a reclined position, you must purchase a good mattress and bed so that you can obtain the perfect alignment and support. The reclining position can reduce the pressure of the spine and prevent back pain and serious spine damage.
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