Sleep properly and avoid back pain

Sleep properly and avoid back pain

Correct posture and good conditions prevent back pain

Restful sleep - an often underestimated basic requirement for well-being, motivation, health and professional and private success. Nothing regenerates your body and mind better than the recovery phase at night. But almost every second German rolls around in bed and does not find the desired rest. Common cause: back pain caused by incorrect posture and stress in everyday life. Conversely, lying at night often triggers painful tension.

"The position of the spine during sleep should, if possible, correspond to the position when standing upright to relax the joints and muscles," advises Dr. Thomas Kramm from orthonet-NRW - an association of established orthopedic surgeons in North Rhine-Westphalia. "The prone position is not suitable for this, since the back forms a hollow back and the head stretches. This creates tension in the neck, for example, explains Dr. Kramm. If you only find peace in this position, you should at least put a pillow under your stomach to stretch out the hollow back. When sleeping on your back - basically the best ergonomic posture - place the pillow under your knees to relieve the lumbar spine. In the side position, padding between the knees helps to counteract a pelvis misalignment. "From an orthopedic point of view, the most important thing in every sleeping position is that the spine is well supported," emphasizes Dr. Kramm.

Therefore, the selection of bed, slatted frame, mattress and pillow play an important role for healthy sleep. Back-friendly mattresses adapt to the body shape without giving too much. The higher the body weight, the harder it can be. Flexible slat bases provide the necessary mobility so that the intervertebral discs refill with the nutrient fluid that they lose during the day due to movement and pressure of the body weight. Special neck pillows also ensure a relaxed posture of the head and shoulders. The bed itself should be at least 20 cm taller than your height and at least one meter wide. This is the only way to offer sufficient space.

But external conditions also have a decisive impact on sleep quality. Experts recommend a room temperature of 16 to 18 degrees, adequate ventilation and duvets that wick away moisture and ensure a dry, warm bed climate. Certain behaviors, such as fixed rest periods, attunement through music or reading, as well as the absence of heavy meals and nicotine in the late evening hours, also contribute significantly to falling asleep and waking up fresh and relaxed the next morning. (pm)

Author and source information

Video: How to Prevent and Reduce Muscular Back Pain (November 2020).