Neurologists and orthopedists are sounding the alarm: millions of people are destroying their spines without even knowing it.
We tell you which position has been blacklisted by doctors and how to sleep correctly.
What position is prohibited?
We are talking about sleeping on your stomach with your head turned. It seems comfortable, but the body pays too high a price for such comfort.
A study in the journal Spine confirmed that 78% of people who sleep in this position develop chronic neck and lower back pain.
Why do doctors hate this pose?
1. The neck is in a vice. Turning the head 90° compresses blood vessels and nerves. Result: morning migraines, numbness of the hands, risk of stroke.
2. The back is under attack. The pelvis "sinks" downwards, the lower back is overstrained. According to the American Orthopedic Association, this accelerates the wear of the intervertebral discs.
3. The lungs are trapped. The chest is compressed, breathing becomes shallow. The brain and muscles are deprived of oxygen.
What will happen if you don't stop?
After 1 year: constant crunching in the neck, pressure surges, chronic fatigue.
After 5 years: protrusions, intercostal neuralgia, restless legs syndrome.
After 10 years: risk of hernias, curvature of the spine, sleep apnea.
How to Sleep Properly? 3 Safe Options
1. On your side with a pillow between your knees
Pros: the spine maintains its natural curve, blood circulation improves. Choose a pillow that is shoulder-height. Bend your knees slightly, placing a thin bolster between them.
2. On your back with a cushion under your lower back
Pros: muscles are relaxed, neck is in a neutral position.
Tip: Place a rolled-up towel under your knees to take the strain off your lower back.
3. In the "half-fetal" position
Pros: Suitable for those who cannot give up sleeping on their stomach. Lie on your side, pull your upper leg to your chest, leave your lower leg straight. Your head is on a thin pillow.
How to wean yourself off a dangerous pose?
1. Sew a pocket to your pajamas. Put a tennis ball in it to keep you from rolling over onto your stomach.
2. Buy an orthopedic pillow. Height 10-14 cm (for side sleeping) or flat (for sleeping on your back).
3. Do stretching before bed. 5 minutes of neck and lower back exercises will relieve the desire to “twist”.
News materials should not be equated with a doctor's prescription. Consult a specialist before making a decision.
Author: Dmitry Bobrov
