Monday, April 14, 2014

Sleeping Tips That Will Improve Your Spine

More and more people are experiencing back problems, especially in sports. Football is just beginning to see steps being taken to prevent increasing numbers of injuries. Concussions are extremely common and can cause serious effects on the spine as well. Penalties are being imposed on the field for inappropriate tackling, helmets are being redesigned, and more care is being provided after a player is injured. Nevertheless, back pain may be a result of this constant contact or other normal activities. To help a person relieve this problem, Michigan Spine Center recommends some posture and sleeping tips to follow that will help improve the spine.

Prevent Back Pain with Proper Posture

Standing or sitting properly will help the spine remain strong. When a person slouches, the muscles around the spine become weak and fail to keep the body balanced. This can cause back pain. Proper posture helps to maintain the natural curves of the spine.

When a person is standing, the shoulders should be back and relaxed with the abdomen sucked in. The feet should be a hips distance apart with weight evenly distributed. Knees should be relaxed with the head straight.

When a person is sitting, feet should be flat on the floor with knees at hip level. The chair should support the lower back. The upper back and neck should be straight, while the shoulders remain relaxed.

Sleeping Tips to Help Back Pain

There are certain sleeping tips to follow in order to prevent or help alleviate back pain. For example, a person with degenerative disc problems should sleep on the stomach. This alleviates pressure on the spine. A flat pillow under the hips will lower stress on the back as well. A person with a herniated lumbar disc should also consider lying on the stomach.

If a person usually sleeps on the back, it will be helpful to place a pillow underneath the knees. A side sleeper should curl the hips up to the chest and tuck a pillow between the knees. Both of these positions will keep the spine in proper alignment and avoid further pain or discomfort.

Recommended Sleep Positions to Improve Posture

Sleeping positions that support the curve of the back and align the head will support the spine, improve posture, and prevent back pain. The head will affect the amount of stress that is placed on the spine. Therefore, a pillow should be placed under the head and neck. It should be firm without being too thick.

Sleeping on the side will keep the back less rounded and will prevent hunched shoulders that leads to poor posture. Even though it may be challenging to maintain one sleep position through the night, a lumbar cushion may be able to help keep the lower back in proper position and encourage good posture. There are usually ties on this type of pillow that attaches to the back during the night.

Learning how to strengthen the spine will keep back pain to a minimum. The above tips will encourage proper posture both during the day and at night. When a person stands, sits, and sleeps in the correct position, back pain will be alleviated or prevented. Also, the spine will remain properly aligned.

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