Back pain is the number 1 widespread disease in Germany. Here you can find out how you can do something good for your back while you sleep – and prevent tension.
We spend about a third of our lives sleeping and our body uses this time to relax.
Neck and back pain in the morning are a sign that you are not sleeping well.
Index
How we put weight on our backs in sleep
Everyone charges their energy stores at night – this also applies to their backs.
Our spine, which has to support the whole upper body with arms and head, recovers during the night.
For example, the intervertebral discs are compressed during the day and have to regenerate and rebuild themselves at night.
You have up to 10 percent more volume in the morning.
Sleep properly for better regeneration
In addition, tensions can be released during sleep and the body regenerates. For this it is important to sleep in a way that is easy on the back.
Don’t do that, you can too
- Neck pain
- Back pain
- Tension
to lead.
With the following tips you will sleep back-friendly and wake up refreshed:
The back-friendly sleeping position
You keep moving and turning while you sleep, yet everyone has a preferred position when sleeping at night.
The most common positions are:
- On the back
- On the website
- Die Embryo Position
- On the belly
These different sleeping positions differ considerably in their effects on the back and thus also on recovery at night.
Note: This article will tell you about the various advantages and disadvantages of your sleeping position .
But I also summarize the most important facts for back-friendly sleeping here:
The supine position
The supine position is the most back-friendly position for sleeping, as the spine is in a neutral position.
- If no or only a small pillow is used, the cervical spine also runs in line with the rest of the spine without any kinks.
- In addition, you can put a pillow (or a bolster ) under your knees to relieve the lumbar spine and avoid a hollow back .
Unfortunately, the supine position makes snoring easier, as the tongue can slide back into the throat more easily and thus restrict the air supply.
The lateral position
The side position is recommended for pregnant women, because in the supine position the weight of the baby can press on the spine.
(But lying on your side can be easy on your back even if you are not pregnant.)
As a side sleeper, the spine should run in one line and not bend up or down at the neck.
Here, too, an additional cushion can be used to compensate for the inclined pelvis caused by this position. Simply clamp the pillow between your legs in the side position
If you place your hand under your head in this position, however, nerves can be pinched and the arm or hand fall asleep. Even shoulder pain after waking are common.
Tip: Special side sleeper pillows offer the body support & support a spine that is as straight as possible.
Die Embryo Position
In principle similar to the side position, but not as back-friendly as the back is curved and the abdominal area is additionally compressed.
The prone position
The most unfavorable position for the back is the prone position when sleeping. A hollow back arises and the head is overstretched.
In addition, the pressure on joints and muscles increases in this position.
In the prone position, the natural curves of the spine are also not supported and you twist the spine. This can lead to tension
Last but not least, breathing is restricted and sleep is less restful. Despite a sufficient amount of sleep ( how much sleep does a person need? ), You suffer from constant fatigue .
The right mattress for back-friendly sleeping
The mattress significantly influences the quality of sleep and can also be responsible for back pain and tension.
The market for mattresses is also very confusing and there are many mattress systems such as
- Innerspring
- Pocket core
- Multitasking core
- cold foam
- Waterbed
The mattress systems have only a minor influence on the back-friendliness.
Here you can decide according to your preferences. The right firmness and the right size of the mattress are more important for back-friendly sleeping.
Tip: You can easily find the right mattress here.
The right firmness of the mattress
The misconception that a hard mattress is good for a sensitive back continues to this day.
However, this is wrong. The right firmness for your mattress depends on your weight and how you feel.
Hard is not necessarily good
Basically, a mattress has the right firmness if the back does not adapt to the mattress, but the mattress clings to the shape of the spine and reduces the pressure on the body.
A mattress that is too soft means that the spine sags and the muscles have to do holding work during sleep.
If the mattress is too hard, the muscles also have to work overnight to keep the spine in position, as cavities can arise on a mattress that is too hard.
The right degree of hardness is important for back-friendly sleep
If the muscles have to do hold work overnight, they cannot recover and there is a risk of tension in the back in the morning.
- Therefore, the mattress should take over part of the body’s supporting function during sleep
- A good indication of the correct firmness is when the shoulders sink deeper into the mattress than the pelvis.
Of course, the mattress must also feel comfortable for you.
The right size of the mattress
The mattress should be approx. 15-20 cm longer than your height. The standard mattress has a length of 2m, so if you are larger than 1.85m, an extra long mattress is recommended.
A mattress should also not be narrower than 90 cm, as otherwise there is not enough space for movement during the night.
As a reminder: you can easily find the right mattress here.
The right pillow for back-friendly sleeping
Your own pillow also plays a major role in how well you sleep.
The course of the cervical spine is influenced by your pillow. If the pillow is too thick, the spine bends upwards; if the pillow is too flat, it bends down.
Both of these can lead to neck pain and tension in the neck.
Because of this, we cannot sleep without a pillow (or at least need a small bolster to keep it from kinking).
The best pillow for back-friendly sleep
Which pillow is right for you depends on your sleeping position.
- If you sleep on your back, you do not need a pillow or only a very thin or flat pillow.
- A thick pillow would bend the cervical spine upwards.
Orthopedic neck pillows are particularly recommended for tension . In the linked articles I present all variants for each sleeping position.
Back-friendly pillows for side sleepers
As a side sleeper, you need special neck rolls.
- The neck pillows increase sleeping comfort and have a positive effect on the back.
- You should adjust in the cavity between your shoulder, which should rest on the mattress, and your head.
Back-friendly pillows for stomach sleepers
There are also bolsters for those who sleep on their stomach to compensate for the unfavorable sleeping position.
The most important things summarized
Back-friendly sleep is very important so that you can start the day relaxed and relaxed.
In addition to the right mattress, the sleeping position plays an important role.
- Even on the best mattress, back pain can arise if you sleep in an awkward position or use the wrong pillow.
- When choosing a pillow , it is important to ensure that you choose the right pillow for your sleep type, otherwise the wrong pillow can cause tension, neck and back pain
During the day, too, exercise (e.g. a fascia roller to release tension) or relaxation exercises such as autogenic training or yoga help avoid back pain.
Closing word
I hope you have found this article on how to sleep comfortably.
You are also welcome to browse the other sections and find out which measures you can take to improve your sleep:
- If you want to sleep better, then read on through these numerous sleeping tips .
- The bedroom category provides helpful tips on how to best furnish your bedroom .
- In the next section you will find more information on common sleep problems and sleep disorders .
- We explain current studies (understandable for everyone) in the category of sleep research .
You can significantly improve your sleep with just a few measures. In addition to habits like a sleep ritual, you can of course also rely on the right environment.
Take a few minutes to get a good night’s sleep.
I created Sleep Knowledge to share my interests and experiences on healthy sleeping with others. On this page I am therefore dealing with interesting questions about the optimal night’s sleep & everything else that goes with it.