Spine-friendly sleep
Spine-friendly bed
The only rest for the spine is the horizontal position. However, even then, the discs can only recharge if the spine remains straight without twisting
It is important that the bed is at the right height, so we can easily sit down on it and then stand up from it. To do this, support yourself on your thigh, and with a straight upper body, lower your hips backward and push yourself up. When lying down, lift your legs onto the bed in a bent position and lie on your side with the help of armrests. When getting up, proceed similarly.
The mattress should be at least 20 cm longer than our height. Generally, a medium-firm mattress is the most suitable, as it supports the spine.
Base poses
Supine Position
The most optimal body position is lying on your back. This is when the spine can truly regenerate. The neck and head should be supported with just a small pillow. The so-called anatomical pillow may not be suitable for everyone, as we are not all the same. If you find this position uncomfortable or feel pressure on your lower back, place a pillow under your knees. If you still feel tension, you can also place a smaller pillow under your lower back.
Prone Position
Although lying on your stomach puts less strain on the spine, it is not a recommended sleeping position because the head must be turned to one side, and usually one leg is also bent, causing our spine to twist. If you cannot sleep any other way, it is advisable to place a pillow under the extended lower legs and under the stomach.
Side Position
In side sleeping, the spine also twists because the upper arm pulls the shoulder forward and the upper leg also pulls the pelvis forward. Therefore, we recommend using pillows under the upper arm and either between the two legs, or if the upper leg is pulled forward, placing a pillow under it to prevent it from hanging down.
Sleeping with spine pillows may feel strange at first, but if we give ourselves time to get used to it and find the position in which we can relax the most, our body will thank us, as we can start the day rested and pain-free.
