He althy sleep is a guarantee of rest and good shape throughout the day. When you lie on your back, the lumbar vertebrae are compressed with a force of about 20 kg. When you sleep on your side, the pressure goes up to 75 kg. How to relieve the spine at night?
We often do not realize how much our functioning during the day depends on good rest and he althy sleep. So let's take care of comfort and convenience at night. In order for yourspineto actually recover, there are a few rules to remember:
1. Don't buy a water bed or sleep on a hard board. Go to sleep on a medium-hardmattress . It should adapt to the shape of the body and bend under its weight by approx. 3 cm. The mattress must be even. When it has mountains and valleys - replace it with another one.
2. A wrongly selected pillow can cause excessive tension in the shoulders and neck. You can buy aorthopedic pillow-correction pillow. It is contoured in such a way that it supports the cervical section of the spine. You can get it in stores with rehabilitation equipment.
3. Do not sleep on a high pillow, as if sitting. If you need to have something under your head, get into the S position: one box under your head and neck, and the other under your knees.
4. The best for sleep is the so-called embryonic position, i.e. lying on the side with slightly bent legs.
5. In the morning, don't jump out of bed violently, but stretch yourself like a cat first. Then turn to the side and bend your legs. Then, support yourself with your hands and at the same time lower your legs to the floor.