Each person has his or her own way of sleeping. Some people have their preferred posture while others take different postures throughout the night, but no matter what position you take, it is important that your back spine remains in a neutral position. This means that the back, when lying in bed, should maintain its natural curves in order to minimize mechanical stresses that can promote the onset of pain. Finally, we remind you that in order to have an ideal rest, it is essential to rely on a proper Bed System: anatomical bed base (with legs), mattress and pillow.
The rest positions
Rest on the back
To sleep on the stomach, it is sufficient to have a pillow of the right height that will keep the head in a neutral position (neither too bent forward nor too far back). The anatomical bed base (with legs) and mattress will obviously provide the right support to ensure that the physiological curves of the spine are maintained.
Resting on the side
When side-sleeping, it is best to keep the back in a neutral position and the legs somewhat extended. Overly gathered or twisted positions, which put strain on the muscles, ligaments and intervertebral discs, should be avoided. The suitable Bed System should not be too rigid, but on the contrary go along with the shape and weight of the body, allowing the hip area to descend and find accommodation in the mattress, for perfect anatomical adaptation. Eventually, for those who suffer from back pain, a pillow placed under the knee is useful to take the weight off the pelvis.
Resting on the belly
Sleeping on the stomach is potentially dangerous for the back spine. In fact, in this position the head is rotated to one side and this creates tension in the muscles and ligaments of the neck. Not only that, if the bed is too soft this causes excessive arching and thus stretching of the lumbar zone. If this is the only position you are able to sleep in anyway, make sure that the head, while remaining rotated, is not too flexed or extended.
Unadvised positions
Sleeping on the stomach with one hip flexed more than 90° creates a twisting of the pelvis that stretches the lumbar fabrics. It is best to avoid this posture! Sleeping on your stomach with your hands behind your head stretches the nerves of the brachial plexus. To avoid causing tingling in the hands and other unpleasant sensations, it is best to avoid this posture!
How to get out of bed
Morning is always a delicate time for the back since with night rest the discs fill with fluid. It is good habit, therefore, to start moving the back with light exercises, avoiding sudden and extreme movements. The best way to get out of bed is to turn on your side, bend your knees and bring them out of bed, then push yourself with your hands to get out of bed.