September 24, 2012 6:12 am
"Misaligned bones create chronic tension," Couch explains. "We can alleviate tension and pain by sitting, standing, bending and sleeping differently. Practicing proper alignment in bed takes stress off the joints and allows the muscles to relax for a more restful sleep."
Here are a few tips on how to achieve optimal spine alignment during sleep:
-Sleep in an elongated position, not in a ball. This lengthens the spine and increases moisture and nutrition to spinal discs. People often curl up because of back pain. An elongated alignment promotes a healthy back.
-When sleeping on your side, place the upper arm on hip or side. If the arm drops forward, consider putting a pillow under the armpit. This widens the shoulder girdle and aligns the entire shoulder area.
-Position your pillow properly. If lying on your side, your pillow should be positioned as high as your shoulder is wide. If the pillow is too low, your head will drop down and your neck will kink; if too high, it will push the head up. Either situation is hard on the neck and spine.
-Make sure your pillows can be shaped to provide the right support. Down pillows can also help, as they can take shape depending on comfort needs at any given moment.
-Back sleepers should create a wedge shape with their pillow, with more height and dimension toward the top of the head. This forces the chin down and lengthens the neck, decreasing snoring and possibly helping with sleep apnea. The wedge shape also helps to relax the lower back.
Source: McRoskey Mattress Company
Published with permission from RISMedia.