Sleep while at the same time relaxing your back Sleep while at the same time relaxing your back

Making simple changes in your sleeping posture allows the back to take less pressure and makes for more profound rest.

MedlinePlus  portal offers the following guidelines for relaxing the body when going to bed:

  • Sleep on one side: pull the legs toward your chest and place a pillow between your legs. If you prefer, use a full body pillow
  • Sleep down side up: place a pillow underneath your knees to keep the natural curve of the lumbar area. Try with a small rolled towel under the small part of the back for additional support. Rest you neck on a pillow.
  • Sleep upside down: can be a counterproductive posture for your back.  If you cannot sleep in any other position, place a pillow under the pelvis and lower abdomen to reduce tension on the back. Choose whether to use a pillow under your head or not to use it.

Take into account

Nighttime is the appropriate time to read something before going to bed. It is important to avoid bending over excessively when you read. To avoid this, lift the book, magazine or newspaper to eye level instead of lowering your head. Use pillows that work like a bookstand if you are reading on a tablet to avoid overloading the shoulders and cervical vertebrae.

Furthermore, cervical pain, on occasions, is the result of your habit of reading projecting the neck forward when you need corrective eyeglasses but do not use them. This makes you strain your posture, elongate the neck and keep the head from aligning with the trunk of the body.

Related: Sleep hygiene also applies to children