A high school girl after the exam
Discomfort symptoms such as low back pain and neck soreness
Go to the hospital
X-rays showed that the girl's lumbar spine was bent and rotated to the right, and her spine was also significantly curved to the right.
Through detailed examination, it was learned that she used to sleep on her side to the right. Doctors say scoliosis is associated with long-term unilateral sleep and fixed wrong posture.
The doctor demonstrates the wrong sleeping position
01 Why does a good spine bend when you fall asleep?
The spine is like a highly sophisticated instrument, and the deviation of the joints is no more than 1 millimeter, and even a slight flash can cause damage to it.
Lying on your side in a fixed position for a long time is equivalent to keeping your pelvis always on the "side", and the lumbar spine will rotate with it.
❗ Lie on your side
The shoulder, chest, and pelvis are in contact with the bed, and the contact area is smaller than when lying flat, but the pressure is increased. The spine is bent downward due to the gravitational force of the abdominal organs, compressing the spine above and pulling it downward.
✅ Lie flat
At this time, the pelvis is parallel to the shoulders and the spine is also straight, which is the position with the least burden on the waist.
Liu Hu, director of the Department of Orthopedics (Spine Surgery), suggested
It should be followed as much as possible when falling asleep
The principle of "sleeping on the back is the main, supplemented by sleeping on the side".
To avoid low back pain
The usual lying position can be selected to lie flat
Lying flat is the most spine-friendly posture
02Self-examination for scoliosis
👉 Method 1: 5 lines to "feel" scoliosis
The subject stands in a natural posture, with feet shoulder-width apart, eyes level, arms naturally drooping, and palms facing inward.
Observe the examinee from the back, and judge the method of four horizontal and one vertical:
- Whether the shoulders are of equal height and whether the head is centered.
- Whether the left and right shoulder blades are symmetrical on either side of the spine, and whether the subscapular angle is of equal height.
- Whether the waist concave on both sides is symmetrical.
- Whether the iliac crest is of equal height (i.e., whether the pelvis is level).
- Whether the spinous line is tilted or deviates from the midline.
These 5 lines
Deviation or asymmetry of any one
All belong to the torso asymmetry
To suspect scoliosis
👉 Method 2: Forward flexion test
The subject is on the knees, feet closed, and upright, with arms stretched out and palms together, and the torso bent forward at 90 degrees. At this time, you can observe whether the sides of the spine are uneven from the chest to the waist, and if you find asymmetry anywhere in the back, it is suspected to be scoliosis.
If the condition is severe, a razorback, hump-like deformity will form.
03Adapt every sleep to your spine
When the body is healthy and free of diseases, then the body feels comfortable is a good sleeping position. However, if your health is affected by poor sleeping position, you should make adjustments in time.
👉 In order to avoid low back pain, it is most appropriate to lie down in a flat position. Sitting crooked on a soft couch or bed watching TV, reading a book, etc., may make you feel good about yourself, but you may not realize that you are so focused on other things that your muscles are tense and your spine hurts.
👉2 pillows to make the spine more comfortable, it is best to prepare two pillows, one for the neck and one for the knee.
A pillow with a thin middle and a height (about 10 cm high) on the top and bottom allows the head and neck to get enough support without being too high.
- When lying on your back, stretch your legs and put a pillow in the crook of your legs to maintain a certain curvature;
- When lying on your side, it's best to keep your legs slightly bent and a small pillow between your legs to keep your spine and head in a straight line.
👉 Don't choose a mattress that is too softCompared to a soft bed, sleeping on a mattress that is slightly stiffer can fully ensure the recovery effect of body curvature in sleep. Grasp the hardness of the mattress and remember the "3:1 principle": the mattress must not be so hard that it will not be deformed, nor should it be too deformed.
A 3 cm thick mattress sinks 1 cm under hand pressure, and a 10 cm thick mattress sinks 3 cm.
👉 Change the "orientation" frequentlyNo matter what sleeping position you use, you must remember to switch positions frequently, especially for those who are used to sleeping on your side, you can try to sleep on your side in turns to maintain the "balance" on both sides. When resting in bed, you can also change positions from time to time, and a simple roll over can also relax your spine.
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Source: Life Times, Nanhai People's Medicine
Editor: Chen Jia
Editor-in-charge: Chen Guangtai
Be careful!"Sleep" out of scoliosis!