Sleeping is
your body’s way of resting and rejuvenating after a long day’s work. However,
before you catch some shut-eye make sure you sleep in the right position to
keep unwanted health issues at bay. We spoke to Dr Shantanu Sharma, (P.T), Senior Spine Specialist, Qi Spine
Clinic about
the best position to sleep in.
Dr Shantanu says, ‘As physicians when suggesting the best
position for a person to sleep in, we like to help them sleep in one they are
comfortable in but with some minor changes to the position.’ That being said,
here are the two best positions to sleep in.
Position
#1: Side-lying position
Most people like to sleep on their sides, and this is
undoubtedly the best position to sleep. This position helps reduce the pressure
on your neck, spine and lower back, and helps your entire body relax. But Dr
Shantanu suggests a slight alteration.
How
You Can Make This Position Healthy
‘I would
suggest placing a pillow in between a person’s knees, to help stabilise
their body’s posture.’ Says Dr Shantanu. He adds that if a person sleeps
without a pillow the leg on top tends to fall forward or flop. This places
pressure on the person’s spine. And since we sleep for about eight hours, there
is a constant pressure on your spine for those many hours, which can eventually
lead to back pain. ‘You may also like to read 10 reasons for a back pain that will open your eyes!
Health
Benefits
This
sleeping position is great for those people who suffer from lower back pain, stiff back and in some cases, neck related issues.
Some
Essentials
While the side lying position is healthy, it is essential that
you sleep with a pillow under your head. This is because when you sleep on your
side, your neck will fall to the side, extending the neck and loading the spine
— all of which is extremely harmful.
So, Dr Shantanu suggests using a pillow that is as thick as the
height of your shoulders (when you lie on your side) so that your neck is in
the straight-neck position (where your neck is in a straight line with your
backbone).
Apart from that, it is essential that the mattress you sleep on
supports your body and is not too soft. As this can lead to sagging and
creation of an unnatural arch in your spine.
Position
#2: Sleeping On Your Back
Another
very healthy position to sleep is on your back. This position helps keep your
spine in a neutral position and does not strain your back and neck. Again there
is a slight alteration you may need to make if you sleep on your back. Here are five ways to decode back pain.
How
You Can Make This Position Healthy
‘While in this position a person should place a pillow under
their knees. This helps to offload (reduce the pressure) their spine by straightening
out the natural curve in their back – especially the one that is commonly seen
in the lower back,’ Says Dr Shantanu.
Health
Benefits
If you have been suffering from lower back pain, this sleeping
position is the best to help reduce the intensity of the pain.
Some
Essentials
‘Most people have, what we call, the forward head position
(where your head protrudes forward). Therefore, if you sleep without a pillow
your head will fall backwards, creating more compression down your back,’ says
Dr Shantanu. To correct this, sleeping with a pillow that is not too thick and
helps keep your head in line with your spine is great to make this sleeping
position even more healthy.
Also, the mattress you choose should not be too soft, as when
you lie on your back, you will tend to sink in. This then curves your back in
an unnatural C position. Which is extremely unhealthy. So, to negate this ill
effect, choose a firm mattress that supports your body and conforms to its
natural shape.
There
are other positions people sleep in, that do a lot of harm. Here are the worst
positions to sleep in
Position
#1: Sleeping In The Foetal Position
Dr Shantanu
says, ‘This is the unhealthiest position to sleep in because it puts your spine
into a complete flex. It bends your spine into an unnatural C shape that is the
opposite of the natural and healthy S-shaped spine. Therefore, this leads to
the compression of a person’s spinal column and vertebral discs from the front.
A person’s spinal discs are jelly like structure which when compressed from one
side, bulges out the back, called a disc bulge. In a foetal position, all your
discs are pushed back, making you extremely prone to back related problems like
slipped disc, back pain, etc.’ You may also like to read 5 yoga asanas to combat back pain.
How
Does It Affect?
Sleeping in the foetal position severely impacts your spine,
neck and lower back too. It also overextends the muscles of your thighs and can
lead to severe ailments in the long run.
How
You Can Make This Position Healthy
There is no real way to make this position healthy. ‘The best
way for a person habituated to sleeping in this position, is to try and keep
their back straight and bend their legs at a 90-degree angle to their body.
They should also place a pillow between their legs to stabilise their body,’
Says Dr Shantanu.
Position
#2: Sleeping On Your Tummy
Though not as bad as sleeping in the foetal position, sleeping
on your tummy is still bad for your spine. According to Dr Shantanu, ‘This
position puts your spine into an extension — basically creates an
unnatural curve in your back, and sustaining this position for long hours can
harm the spine.’
How
Does It Affect?
According to Dr Shantanu, ‘In the long term this is bad for your
neck, as the neck will be turned to one side which will eventually lead to neck
and back pain.’
How
Can You Make This Position Healthy?
‘If a person is habituated to sleeping on their tummy, I’d
advise them to place a pillow under their tummy. It is uncomfortable, and we
don’t advise this to people, but if it is absolutely necessary, then this can
be done,’ Says Dr Shantanu.
Qi Spine Clinic, India’s first Spine Specialist and only
healthcare offering that exclusively focuses on the diagnosis and treatment of
spine related problems.
For more
information on back pain treatment, degenerative disc disease treatment and
sciatica treatment.
Clinic Locations: Currently we have 19 clinics across India in Mumbai, Delhi & Pune
Contact Us: +91 8655885566/ +91 7827907070