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Would you believe me if I say your sleeping position affects the shape of your spine greatly?
Your sleeping habit affects greatly on your spine’s health as you are repeating the same motion and position for 6 – 8 hours every single day. The spine slowly and gradually changes its shape to the position you sleep in. Here are some of the most common sleeping positions and the injuries you most likely have. Check which one you are and if you experience pain in those areas, its time to correct and treat it.
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Common Sleeping Habits
SLEEPING ON ONE SIDE
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Possible Damage : Scoliosis
You will most likely develop Scoliosis. This type of scoliosis is caused by poor posture habits. Any pro-longed posture that bends more to ONE particular side such as sitting while leaning against the wall, will develop scoliosis on a slow basis.
As our mattress is soft, when we sleep on our sides, the mattress sinks in, causing our spine to curve a little. Over the years the spines naturally curves to one side like the picture below. |
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Possible Damage : Shoulder Pain / Dislocation
Sleeping on one side definitely put pro-longed pressure and stress to your shoulder joint. It forces the joint to slowly misalign, slowly bit by bit it will make its way out of the socket. Some people experience pain or a bone-cracking sound when they swing their arms around. This indicates an injured joint which could get worst if left untreated.
Possible Damage : Hip / Femur Imbalance
Sleeping on the side puts a lot of pressure and strain to our hips. Many cases of scoliosis affects the hip and femur too as it is inter-linked to the spine. A serious case of hip / femur imbalance will look as if the person has long-short legs hence when walking both legs are not balanced. While lying, you can check that both feet are not parallel to each other. This imbalance if left un-treated will get more extreme. One leg will be longer or shorter than the other, as time goes by, the difference increases. |
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SLEEPING CURLED-UP |
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This sleeping position is very unhealthy as you are straining you lower back, neck and hip at the same time. Our muscles and spine need to relax after a long day holding us upright. This sleeping position strains it further causing you to experience back pain and feel un-rested when you wake up.
Imagine doing this standing! You are actually hunching, at the same time over-stretching your lower back! Change your sleeping position immediately.
Possible Damages : Hunch / Slouch
We all tend to hunch a little during the day, be it sitting, standing or walking. Sleeping curled up makes it worst.
Possible Damages : Neck Pain & Stiffness in upper back
This over-straining position will cause the muscles in your upper back to be over-stretched. You will have a very stiff and tensed upper back. Serious cases could lead you to headaches, migraine, arm numbness / pain, breathing difficulties and lethargy.
Possible Damages : Flat lower back
Our lower back naturally has an inward curve towards our stomach but when your legs are curled up, your back is rounded. Pro-longed sleeping in this position will slowly change our lower back into a rounded shape causing mid and lower back pain. |
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SLEEPING ON YOUR STOMACH |
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This is by far, the worst sleeping position of all! Although the back may feel rested having no pressure on it, it is very damaging for the neck. When you sleep on your stomach, the head is facing to the extreme left or right so that we can breathe. This action is not natural for the spine, not for such long hours. It is acceptable to sleep like this for an hour but for pro-longed periods, there will be great damages to it.
Possible Damages : Neck Dislocation
A very high possibility of a shift to the left or right in the C and C
Not everyone who sleeps with a poor sleeping position suffers from the effects. However it does put your spine health at risk. Should you continue to do so long enough, you will feel the effects someday, mostly when you get older in your 40s or 50s as the neck is gradually being twisted out of its natural alignment. It is best to avoid this sleeping position. |
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BEST SLEEPING POSITION |
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The best sleeping position is to sleep on your back. No pressure, no unnatural curvature, no strain. The spine is supported and in a relaxed state. Try to sleep on your back as much as possible. At first you may find it impossible to do. Try rotating between back and sides (balanced by both sides left and right) This would be easier to begin with.
A good mattress is neither too hard nor too soft but firm with a good support. Together with a low pillow or a ‘Neck support pillow’ it is sufficient to maintain a healthy spine.
More Tips & Awareness to come… |
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