Some people wake up refreshed and relaxed, while some wake up with back pain and stiff limbs. It could be that something is wrong with your sleeping position.
One-third of a person's life is spent sleeping. If you don't sleep in the right position, you may stay in the wrong position for a long time and don't know it. In the long run, when the body is unwell, it may cause irreversible damage to the cervical spine and spine.
This is the sleeping position that many people love
Probably quietly hurting the spine!
"Sleep on your side, with one leg straight and the other bent over...... This is probably the most "comfortable" sleeping position for many people. However, on social media, many people have reported that they have problems with their spine because of this sleeping position for a long time.
The picture comes from the Internet
However, this is not an isolated case, as the Third Affiliated Hospital of Guangzhou Medical University has previously received a patient:
"Xiao Zou (pseudonym), an 18-year-old girl, often suffers from symptoms such as low back pain and neck soreness, and the condition is gradually getting worse. So she came to the hospital for treatment, and the doctor found that the spine was severely scoliosis, and after X-ray examination, it was found that her lumbar spine was bent and rotated to the right, and the lumbar 2 vertebrae were the center to the right side, and the spine had obvious scoliosis to the right. ”
Xiao Zou's spine has obvious scoliosis. Diagram of the Third Hospital of Guangzhou Medical College
After questioning, the doctor found out that it was because she was sleeping in the wrong position.
Xiao Zou slept on his side for a long time and was on the same side, and his lower legs were not in the correct position. "Because of his improper sleeping position, the original normal spinal posture gradually becomes unbalanced in the wrong sleeping position over time, and the position of the pelvis and spine changes, and the spine has a scoliosis. ”
Screenshot of Southern Satellite TV
According to doctors, there are many causes of scoliosis, in addition to congenital causes and specific diseases, many people are caused by incorrect posture, and sleeping posture is also an important part.
In addition to scoliosis, the sleeping position of "lying on your side with one leg straight and the other leg bent over" can lead to scoliosis and may lead to a herniated lumbar disc in the long term. This sleeping position often causes the spine to be in a state of "rotation" for a long period of time, which increases the pressure generated between adjacent intervertebral discs, which may cause the nucleus pulposus of the spine to bulge in a certain direction until it protrudes, compressing the nerve roots, thus inducing lumbar disc herniation.
In addition, sleeping in this position for a long time can also lead to problems such as lower back pain and sacroiliac joints. Yao Jinzhi, deputy chief physician of the Department of Spine Surgery of the Second Affiliated Hospital of Fujian Medical University, said that this sleeping position will promote the lumbar muscles to continue to be in a state of tension and fatigue, which will eventually lead to pain, and sacroiliac joint disorder may also be directly caused by this, which is a common cause of low back pain in women.
Lying flat is the spine's favorite sleeping position
Lying flat on your back, the spine's favorite sleeping position, this sleeping position is also suitable for most people. Supine can make the bony structures such as the vertebral body of the spine and the soft tissues such as intervertebral discs, ligaments, and joint capsules in a natural and full state of relaxation and rest, which is conducive to the health of the spine.
At the same time, lying flat puts less pressure on the spine than lying on the side of the decubitus position. Alf Nachemson, a well-known spine expert, once published a study in the journal Spine (Spine) found that if the pressure on the spine is set to 100% when the body stands upright, the pressure on the lumbar spine is minimal, about 25% when lying flat, and the pressure is increased by about 75% due to the change in the angle of the lumbar spine when lying on the side.
Screenshot of the journal
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In addition, sleeping on the stomach, curled up to sleep, sleeping with something in your arms and other poor sleeping postures will burden the cervical spine, lumbar spine and nearby muscles for a long time, and such a posture is prone to a series of problems for a long time.
1
Sleep with something in your arms
Sleeping with a pillow, a doll, or even a partner can easily cause rhomboids damage.
2
Sleep
Curling up to fall asleep is equivalent to bowing your head and bending over, and after a long time, it is easy to cause the cervical spine and lumbar spine to straighten.
3
趴着睡觉
"It is also not recommended to sleep on your stomach, because this position is not only not conducive to maintaining the middle position of the spine, but also can easily lead to the occurrence of spinal misalignment. "In the general sleeping position on the stomach, the head will be tilted to one side, and the angle is relatively large, and the spine will not be in the same straight line over time.
Protect your spine and put a pillow on your bed
Many people are used to sleeping on their side, and if they suddenly change to lie down and sleep, they are worried that they will not be able to sleep. The doctor suggested that the principle of "sleeping on the back as the main and sleeping on the side as the supplement" should be followed as much as possible, and a pillow can be added to protect the spine.
1
A pillow for the side sleeper: to prevent scoliosis
When lying on the side, you can sandwich a quilt or pillow between your legs, the pillow should be the same height as your shoulders, and you need to sleep on both sides to avoid sleeping on one side for a long time, otherwise scoliosis is likely to occur.
Diagram of the Third Hospital of Guangzhou Medical College
2
A pillow on your back: relieves pressure on your lumbar spine
When lying on your back, you can put a pillow under your knees to help maintain a healthy spine curve and relieve pressure on the intervertebral discs. For friends who turn over a lot during sleep, you can wrap yourself in a quilt to limit your activities to a certain extent.
Diagram of the Third Hospital of Guangzhou Medical College
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Source丨Health Times (ID: JKSB2013)