How to achieve a good posture while sleeping?
A good sleeping posture is essential for your back and your whole body to recover from the effort you make during the day. Achieving this optimal rest involves finding the right posture and feeling comfortable in your bed.
Ideally, you should get used to sleeping in a way that can take care of your back, that is, in the fetal position. However, it is also important that the bed in which you sleep had a series of conditions so your rest can be optimal.
Incorrect sleeping postures
- It is neither the ideal nor the most recommended sleeping position.
- In this position the spine is forced and there is not a good balance of forces between the front of the body and the upper body.
- This causes that our trunk, back and abdominal muscles, have a certain degree of tension that does not facilitate a rest and can cause contractures and shortening in the long term.
- The joints of the shoulders, hips and knees are not relaxed in this posture either.
- It is also not ideal for a good night’s rest.
- It has the same disadvantages of the tilted log posture but with the addition of the incorrect and forced position of the cervical and dorsal spine and shoulders.
- The cervical and dorsal muscles are under tension and sooner or later will react by shortening and contracting, and therefore causing pain.
- The shoulders are not relaxed either at the muscular or articular level, which can trigger problems in the soft parts of these joints, especially the shoulder.
- Discard this sleeping posture if you want to take care of your back.
- The spine suffers, especially at the dorsal and lumbar level.
- The vertebrae are not in a good position and, to protect them, our muscles must contract and tighten, causing shortening and muscle contractures at the dorsal and lower lumbar level that result in pain and limited mobility.
- If you usually sleep this way, a small positive change would be to place a pillow under your knees to reduce tension in the lower lumbar area.
- This position does not help at all to keep your body in shape.
- It can have negative effects on both the dorsal and lumbar spine. In the spine, the muscles that cover this area are shortened, causing contractures and pain.
- The shoulders are in a bad position, causing the supraspinatus tendon to be “pinched”.
- It can be improved by bending the knee and arm on one side of the body and stretching the other side.
- With this posture almost all body segments are in incorrect positions.
- It affects the back from the cervical area through the dorsal and the lumbar:
all the muscles that cover it are in tension, which will cause shortening and contractures sooner or later, with pain. - In the cervical can be added two movements that are quite negative:the extension and rotation. This should be avoided to prevent problems.
Best sleeping posture
Fetal position: The recommended posture
- It is the ideal posture to have a good rest and to avoid the back pain.
- Lying on one side of your body and with your knees and arms bent.
- The spine and the muscles that cover the cervical, dorsal and lumbar spine are relaxed. In addition, this posture allows you to breathe well and normally.
- The other joints involved such as the shoulders, hips and knees are also in correct and unforced positions.
- A small complement, if you find it more comfortable, is to place a pillow between your knees.
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A good sleeping posture is essential for your back and your whole body to recover from the effort you make during the day. Achieving this optimal rest involves finding the right posture and feeling comfortable in your bed.
Ideally, you should get used to sleeping in a way that can take care of your back, that is, in the fetal position. However, it is also important that the bed in which you sleep had a series of conditions so your rest can be optimal.
Incorrect sleeping postures
- It is neither the ideal nor the most recommended sleeping position.
- In this position the spine is forced and there is not a good balance of forces between the front of the body and the upper body.
- This causes that our trunk, back and abdominal muscles, have a certain degree of tension that does not facilitate a rest and can cause contractures and shortening in the long term.
- The joints of the shoulders, hips and knees are not relaxed in this posture either.
- It is also not ideal for a good night’s rest.
- It has the same disadvantages of the tilted log posture but with the addition of the incorrect and forced position of the cervical and dorsal spine and shoulders.
- The cervical and dorsal muscles are under tension and sooner or later will react by shortening and contracting, and therefore causing pain.
- The shoulders are not relaxed either at the muscular or articular level, which can trigger problems in the soft parts of these joints, especially the shoulder.
- Discard this sleeping posture if you want to take care of your back.
- The spine suffers, especially at the dorsal and lumbar level.
- The vertebrae are not in a good position and, to protect them, our muscles must contract and tighten, causing shortening and muscle contractures at the dorsal and lower lumbar level that result in pain and limited mobility.
- If you usually sleep this way, a small positive change would be to place a pillow under your knees to reduce tension in the lower lumbar area.
- This position does not help at all to keep your body in shape.
- It can have negative effects on both the dorsal and lumbar spine. In the spine, the muscles that cover this area are shortened, causing contractures and pain.
- The shoulders are in a bad position, causing the supraspinatus tendon to be “pinched”.
- It can be improved by bending the knee and arm on one side of the body and stretching the other side.
- With this posture almost all body segments are in incorrect positions.
- It affects the back from the cervical area through the dorsal and the lumbar: all the muscles that cover it are in tension, which will cause shortening and contractures sooner or later, with pain.
- In the cervical can be added two movements that are quite negative:the extension and rotation. This should be avoided to prevent problems.
Best sleeping posture
Fetal position: The recommended posture
- It is the ideal posture to have a good rest and to avoid the back pain.
- Lying on one side of your body and with your knees and arms bent.
- The spine and the muscles that cover the cervical, dorsal and lumbar spine are relaxed. In addition, this posture allows you to breathe well and normally.
- The other joints involved such as the shoulders, hips and knees are also in correct and unforced positions.
- A small complement, if you find it more comfortable, is to place a pillow between your knees.
