This article is a translation of the following Japanese article:
Original: 寝るときの体にいい姿勢とは？｜腰・首・肩に負担をかけない寝方を解説
“My lower back hurts when I wake up in the morning”
“I feel like my neck and shoulders are stiff”
“I feel tired even though I must have slept well…”
The cause may be your sleeping position.
During sleep, you stay in the same position for a long time, so if your posture is not correct, you may be putting stress on your body without realizing it.
Author: “Posture” is very important because you are unconscious while sleeping.
Basic points about sleeping position
The first thing to remember is
Are you maintaining the natural curve of your spine?
The human spine is
- Neck: Gently forward
- Back: Back
- 腰：前へ
.
A posture that maintains this curve is considered to be a sleeping position that is gentle on the body.
Sleeping on your back | The most basic and recommended position
Advantages of sleeping on your back
- Easily maintains the S-curve of the spine
- Weight is evenly distributed
- Less strain on neck and lower back
Sitting on your back is the most basic and well-balanced sleeping position.
Tips for sleeping on your back
- The pillow is neither too high nor too low
- Height that supports the curve of the neck
- If your lower back arches too much, put a cushion under your knees
Author: “Just putting a cushion under your knees can make your lower back feel really comfortable.”
Side sleeping｜For people who are concerned about back pain and snoring
Advantages of sleeping on your side
- Easy to reduce strain on lower back
- Snoring and apnea are less likely to occur
- Positions that are easy to choose even for pregnant women
Side sleeping is said to be a suitable position for people with lower back pain.
Tips for sleeping on your side
- Bend both knees slightly
- Put a cushion between your knees
- Use a pillow that is high enough so that your neck does not fall too far to the side
Author: “The cushion between the knees is simple but really important”
Sleeping on your stomach｜It’s actually easier to put a strain on your body
Sleeping on your stomach is best
- Strongly twist your neck
- Easy to arch your lower back
- Breathing tends to become shallow
For reasons such as this, it is said to be a posture that places a heavy burden on the body.
If you have trouble sleeping on your stomach, then…
- Lower your pillow
- Put a thin cushion under your stomach
It is necessary to come up with ways to reduce the burden.
Author: “If you have a habit of lying on your stomach, it’s OK to ‘reduce the burden’ without forcing yourself to correct it.”
Thoughts on pillows that make your neck, shoulders, and lower back comfortable
As important as your posture is pillow height.
Basics of pillow selection
- Naturally supports the curve of the neck
- Height matches when lying on your back or side
- Supports not only the head but also the neck
More important than a “luxury pillow” is whether it fits your body.
Turning over is “good for your body”
People tend to think that “a lot of tossing and turning = poor sleep,” but
Actually, tossing and turning in bed is…
- Keep blood flow
- Prevent pressure on the same area
- Prevent muscle stiffness
It has an important role.
Author: “An environment where you can turn over = good bedding and good posture”
Easy check to create a healthy sleeping position
Please check the following points before going to bed.
- Is your neck bent unnaturally
- Is your lower back arched too much?
- Is your weight concentrated on your shoulders?
- Are you able to breathe easily
If you feel uncomfortable,
just making minor adjustments with a cushion or towel can be effective.
Summary | “Natural posture” is best for the body
The basics of a healthy sleeping position are very simple.
- Maintains the natural curve of the spine
- No unnecessary pressure on the neck and lower back
- Breathing easier
If you can do this,
You are correct whether you are lying on your back or side.
Author: “Focus on whether or not your body is comfortable, rather than the correct posture.”
