Choose the right bedding
Saying goes
It's better to sit than to stand
坐着不如躺着
As everyone knows
Lying down is also exquisite
We spend an average of 1/4 of our day in bed. When lying down, not only the skeletal muscles can be fully relaxed, but also the spirit can be relaxed, so modern people are more and more fond of lying flat.
When the human body is in a lying position, the spine should remain in a straight line from the front; From the side, the spine should have corresponding curvatures in the neck, chest, waist, and sacral segments, forming an "S" shaped curve. This structure not only allows the spine to have sufficient support, but also allows the human body to remain relaxed in both supine and lateral lying states.
The right mattress and pillow can help you stay in good shape while lying down and maintain healthy bones. If we want to win life by lying down, then we must get the right bedding skills.
The mattress is too soft to support the human body, and as soon as the person lies down, the heavier part will sink down, and the spine will show an abnormal curvature. The mattress is too hard and cannot fit the physiological curve of the human body, and the related muscles, fascia and other soft tissues must be tense at all times to support the suspended spine.
If you put your hand on your lower back after lying down and can easily insert it without feeling any obvious gaps, it means that the mattress is as soft and firm as it gets.
If there is a large difference in size between partners, choose a mattress based on the one with the larger weight. The smaller party can put a small cushion in the suspended area to compensate for the lack of mattress firmness.
The right pillow should be able to fully fill the three-dimensional space from the shoulder to the pillow, neck and mattress when lying on the back or side. In the supine position, the pillow height should reach the height of a flat fist; In the lateral position, reach the height of a standing fist.
Ordinary buckwheat husk pillows are very suitable, and you can easily shape them with your hands, whether you are lying on your back or side. Some pillows on the market made of resilient materials are also desirable in principle, but you must try them out for yourself before you buy them to know if they can achieve the desired functional state.
Bone health is one of the important contents of the "three reductions and three health" special action advocated by the National Health Commission. Pay attention to the correct posture 24 hours a day, adjust the lying, sitting, standing and walking at any time, develop a good lifestyle and habits, and combine with the necessary scientific exercises, everyone can have a healthy and straight spine.
Source: Public Health magazine
Author: Yang Yanyan, Deputy Chief Physician, Department of Rehabilitation Medicine, Peking University Third Hospital