Your chiropractor advises you on your sleep posture

When you have back pain, the lying position is often the most comfortable since the spine and muscles undergo less stress. It is in this position that the body can recover and regain energy. On the other hand, if you do not sleep well or you wake up in the morning with body aches, your sleeping position and accessories may leave much to be desired.

Sleep has been shown to contribute to neural development, learning, memory, emotional regulation, cardiovascular and metabolic functions, and cellular toxin removal. Thus, having good sleep ergonomics promotes musculoskeletal and mental health (and physical health in general). So here are some tips to improve your lying posture and your sleep.

• Your Mattress: Generally a mattress begins to deteriorate after 10 years, a sign that it is time to change it. In summary, to sleep well, the spine should lay parallel and not sag in any area because the bed is too soft or bow because the bed is too hard. Your box spring should be firm. The mattress must support the natural curvatures of the spine and a sagging mattress can negatively affect sleep quality.

• Your Pillow: The pillow should provide good support. The head should not be raised, but in a horizontal position parallel to the mattress*. The neck should be curved backwards as if you had a rolled up towel below your neck. (In other words, the curve of your neck makes a D with the mattress.) We recommend using an ergonomic pillow that supports the head, neck and shoulders and is patterned to the contour of these areas. Your chiropractor will advise you on the appropriate pillow for you.

• Your position: It is strongly advised not to sleep on your stomach; This exerts an unnecessary strain on the neck, which can lead to nerve compression, muscle stiffness and pain. To sleep well on your back, put a pillow or towel under your knees to support the hips*. To sleep well on the side, do not put any weight on the arms, lift your legs slightly towards the chest and place a pillow between them or use a full length body pillow to support you.
• Your sleep time: Sleep an average of 7 to 8 hours per night in order to be in good shape during the day! A lack of sleep affects the body's alertness and healing process**.

So, go ahead and rest!

*Reference: Prévenir et soigner le mal de dos. British Medical Association. Éditions Broquet. 2014.

**Reference: Longévité: Anatomie et mouvements. Hollis Lance Liebman. Le courrier du livre. 2016.