How To Rest Your Spine
Last month, we talked about some beginning exercises you can do to strengthen your core, which supports your spine. Along with exercising, rest is also important. Why? Because exercise causes microscopic stress on your muscle fibers and other tissues, and rest allows your body to repair those tissues and help your muscle fibers grow.
Your spine needs proper rest for other reasons, too. Poor posture, awkward sleeping positions, or other lifestyle habits can also cause uneven pressure and stress to the discs between your vertebrae.
So how do you properly rest your spine?
Proper sleeping position is key for giving your back the support it needs to relax the core muscles that support your spine. But don’t worry, there are supportive options for everyone, whether you like to sleep on your back, side, or even facedown.
Side sleepers:
Sleep with a pillow between your knees to correct the angle of your pelvis, keeping your hips and spine in better alignment. Your shoulder and the side of your body should all be in contact with the mattress. If there’s a gap, consider using a small pillow for added support.
Sleep in the fetal position. Starting on your back, roll gently over to your side, and tuck your knees up toward your chest, curling your torso toward your knees. Curling your torso this way opens the space between the vertebrae, which can relieve pressure on herniated discs.
Either way, if you always sleep on the same side, consider switching it up to give your body balanced support on both sides over time.
Stomach sleepers:
While this sleeping position is not recommended for many people because it may add stress to your neck, this can be alleviated by placing a pillow under your lower abdomen and pelvis. This position may be most beneficial to people with degenerative disc disease, to relieve stress placed on the space between discs. This may be comfortable with or without a pillow under your head. Many stomach sleepers don’t use a pillow at all.
Stomach sleepers may also wish to try side sleeping, while holding a body pillow. This will give you the feeling of something against your stomach while aligning the rest of your body.
Back sleepers:
Lying on your back with your spine in a neutral position, place a pillow underneath your knees. this helps keep the natural curve in your lower back, but you may also place a small, rolled up towel under the small of your back for additional support.
While typically not recommended, sleeping slightly reclined may be beneficial for conditions where a vertebra slips over the one below it. This position creates an angle between your torso and thighs, which can help reduce pressure on your spine. For this sleep position, an adjustable bed is better for alignment and support than sleeping in a recliner.
Whatever sleep position you prefer, pay attention to the natural curvature and alignment of your spine, and use small pillows to fill gaps. Also avoid twisting motions when turning in bed. Instead, keep your core tight and move your entire body all together. A proper pillow for support of your head and neck is also important.
How do you choose the right pillow?
Different sleeping positions require different support for your head and neck. If you sleep on your side, your pillow will need to be thicker to keep your head in line with your neck, while back sleepers will need thinner pillows with a little extra padding under the neck area.
At Sell Chiropractic, we offer specialty fiber support pillows that offer different levels of support for every sleeping position. Not only will the proper pillow support help rest your spine, but they can also help with tension headaches, neck muscle strain, ligament sprains, whiplash, and arthritis.
Proper rest is key to wellness, so we mean it when we say, “Rest well!”
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Dr. Mark Sell is a licensed, experienced chiropractor serving the Huntington, Indiana area since 1986. His practice continually strives to provide a friendly and comfortable atmosphere, offering affordable high-quality chiropractic care that includes treatment protocols tailored to meet your individual needs.