V84 - Best Sleeping position for Back pain Relief | ಬೆನ್ನು/ಸೊಂಟ ನೋವು ಇದ್ದರೆ ಹೀಗೆ ಮಲಗಿ

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V84 - Best Sleeping position for Back pain Relief | ಬೆನ್ನು/ಸೊಂಟ ನೋವು ಇದ್ದರೆ ಹೀಗೆ ಮಲಗಿ

Video 33 - How to Choose the Right Pillow? ಸರಿಯಾದ ತಲೆದಿಂಬು - ಆರಿಸುವುದು ಹೇಗೆ?
   • Video 33 - How to Choose the Right Pillow?...  

Video 58 – Mattress for Back pain relief |ಬೆನ್ನು/ಸೊಂಟ ನೋವಿಗೆ ಸರಿಯಾದ ಹಾಸಿಗೆ ಯಾವುದು? How to choose?
   • Video 58 – Mattress for Back pain relief |...  

Getting a good night's sleep is essential for our overall health and well-being, and one crucial aspect of achieving this is maintaining the proper alignment of our spine while sleeping. The spine is naturally curved, with cervical lordosis near the neck, thoracic kyphosis near the back, and lumbar lordosis near the lower back region. By supporting these curvatures and keeping the spine in its natural neutral alignment, we can prevent compression on the nerves and sleep without pain.

When we lie down to sleep, certain pressure points are created in our body. For instance, when lying on our side, pressure points can develop on the shoulder and hip regions, while lying supine can create pressure on the spine itself. To achieve a comfortable and pain-free sleep, it's crucial to minimize these pressure points and support the spine properly.

There are three common sleeping positions: back sleepers, side sleepers, and stomach sleepers. Each position has its advantages and disadvantages in terms of spine alignment and pressure points.

Back Sleepers: Sleeping on the back distributes body weight evenly, helping to maintain neutral spine alignment. However, precautions are necessary, especially for those with low back pain, disc issues, or sciatica. Placing pillows under the knees can alleviate pressure on the lumbar spine, while supporting the neck with a thin pillow or rolled towel helps maintain neutral alignment. A firm mattress is recommended for adequate support.

Side Sleepers: Side sleeping is common and can maintain neutral spine alignment, but precautions are needed to avoid excess pressure on the shoulders, hips, and neck. Using a properly sized pillow to support the neck and placing a pillow between the knees can help alleviate pressure and maintain alignment. A soft mattress is preferable for side sleepers to reduce pressure on the shoulder and hip joints.

Stomach Sleepers: Sleeping on the stomach is the least recommended position, especially for those with back or neck pain, as it can cause misalignment and increased pressure on the spine and neck. If unable to change sleeping positions, using a pillow under the belly to flex the hip joints slightly may reduce pressure. However, it's best to avoid this position whenever possible.

Changing sleeping positions can be challenging but is possible with patience and gradual adjustments. Recognizing your most common sleeping position, seeking feedback from family members, and making small changes like using a pillow under the knees can help transition to a healthier sleeping posture.

Additionally, adopting healthy bedtime practices such as finishing dinner early, avoiding screens before bed, and practicing relaxation techniques can contribute to a better night's sleep and reduced pain.

Ultimately, maintaining proper spine alignment and minimizing pressure points while sleeping are essential for achieving restful and pain-free sleep.

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