A good night's sleep evades many, especially on stressful days. Those who suffer from chronic pains can struggle to fall asleep in a comforting posture. The right pillow placement can come to the rescue and help you sleep peacefully at night. Here's how to use your pillow for a restful and deep sleep.
Placing a pillow between your knees when you sleep can help relieve back and hip pain when sleeping on the side. This position also assures your pelvis and spine are in the right alignment. If you wake up with a sore back or hips, you may want to consider placing a pillow between your knees when you sleep.
This could especially be useful for those struggling with a herniated disc as any excessive rotation of the spine may cause pain from pressure on your spinal nerves.
Similarly, sciatica pain can also be relieved with this technique as sleeping in positions that cause twisting of your lower back and hips may make sciatica pain worse by compressing the nerve.
The University of Central Florida recommends this technique to relieve back pain . It suggests that sleeping on your back with a pillow under your knees can help maintain the natural curve of the lower back, potentially reducing pressure on the affected disc. The worst position on the other hand is sleeping in a curled-up fetal position which can aggravate the pain by increasing pressure on the herniated disc and the surrounding nerves.
The posture is excellent for spinal health as sleeping in symmetrical postures can have positive effects.
Other postures for sleeping better
Sleeping on your side or stomach can help the airways stay open and reduce snoring and alleviate mild apnea.
Sleeping on your left side can help relieve symptoms of heartburn.
Sleeping on the side or stomach can cause creases on your face or lead to breakouts. To avoid that sleep on your back.
Apart from these postures, it's important to maintain not just sleep hygiene but also personal hygiene. Wash your sheets regularly and sleep in a dark room.
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