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A good sleep at night is one of the most favourite things for people worldwide. An average person sleeps 7 to 8 hours a day. It means that we spend almost 24 years of our lives in bed.
However, we may not always feel rested, especially if we wake up with a stiff neck or a sore back. This can be more important when we are travelling. As much fun and excitement as tours can bring to our lives, the soreness in our back or stiffness in our neck can play spoil spot. These issues are caused by two primary factors: Not using the right Pillow for Better Sleep types of mattresses and wrong sleep posture.
Why is proper sleeping position important?
While much is spoken about the importance of proper posture while we are awake, sleep postures are seldom discussed. It is just as important as standing and sitting. Sleep helps us relax our muscles and ligaments and lets us let go of the whole day’s tiredness in our body and mind.
Below is a brief insight into correcting your sleep posture and maintaining a healthy back and neck:
- Make sure to provide adequate comfort and support to the natural curves of your body - neck and lower back; use a pillow of adequate height to support your head in line with your body.
- While sleeping alone or with your partner, you should have enough space to adjust yourself freely during your sleep.
- Sleeping on your sides is recommended for people with pot bellies, pregnant women, and the elderly - to prevent breathing difficulties, folding your knees and placing a pillow in between the knees helps align your spine, hips and knees to a relaxed state.
- You are bound to change your posture frequently during your sleep to prevent any soreness to your limbs - do not try to restrict yourself to one position - this might cause pain in your body.
Consult the best spine surgeon in Bangalore for chronic back pain diagnosis and treatment.
When it’s the right time to change the pillow or mattress?
- Waking up with a sore back or neck daily, irrespective of the amount of work you did the previous day indicates the time to change the mattress.
- Any loss in the contour of the mattress.
- The pillow being too thin causes the Head to be at a lower level than the chest.
Things to Consider Before Buying a Mattress
- Check the consistency of the mattress - it should not be too soft or too hard; personal preferences regarding the consistency vary from person to person, so do not try to make drastic changes in the consistency while switching over from an old to a new mattress, like- switching from hard to soft mattress or soft to a very firm mattress.
- The mattress should provide adequate counterforce when you try to get up, especially for the elderly, memory form with less counterforce makes it difficult to change posture or get up from the bed for elderly
- Your mattress should be big enough for your height and easy to move comfortably during your sleep.
- The height of the mattress should be adequate for you to place your foot on the floor flat when you sit at the edge.
- Always try your mattress before buying.
It is recommended that you change the mattress every 6 to 8 years.
Things to Consider Before Buying a Pillow
- The head pillow should support your head such that it's not too high or too low from the rest of your body.
- Commercially available Cervical or neck pillows may not be of use to all, they are not individualised for your neck - the neck length, head circumference, and neck position vary from person to person.
- During your travel, you may use a rolled towel or a bedspread to support your head in case you feel the pillow is too soft or uncomfortable.
What Is Stiff Neck?
It is an umbrella term for discomfort in the neck with restricted movements of the neck. It usually occurs following a bad posture while sleeping or working.
What Is Sore Back?
Sore back or back pain usually happens because of improper sleeping, sitting, or standing posture or after trying to lift a weight using improper techniques. The symptoms include severe pain in the back limiting your movement, tilting your body towards one side, and difficulty in changing posture. Bending, turning in the bed, standing or twisting worsens the situation.
How to Prevent Stiff Neck and Sore Back Following Sleep During Travel?
- You can use a bedspread or a layer of comforter as a pillow, and adjust the height and firmness as per your choice.
- Use a travel pillow or any soft support while travelling in a car or flight, to support your head when you go to sleep
- Use a firm pillow between your knees to decrease stress in your lower back and hips.
- A small pillow or a rolled towel below your back will relieve any discomfort in your back arising from travel.
A few other measures to prevent sore back and stiff neck are:
- Adequate hydration before going to bed;
- Using night cream, moisturiser, or any other non-greasy oil to gently massage your back and neck before sleeping - it will help relax your muscles.
Treatment Options for Stiff Neck and Sore Back
- Apply pain-relieving balm, oil, cream, or spray on the affected area and massage gently - do not go harsh;
- Provide adequate support to the affected area by using pillows;
- Use a hot water bag or towel dipped in hot water and apply it over the affected region to relax the muscles;
- If the pain is unbearable, you may take paracetamol once every 6 hours to relieve the pain - it is not recommended for people with liver issues or right after alcohol intake.
If the pain persists for more than 3 days or the pain increases, pain radiates down to your arms or legs, fever, numbness or weakness of your arms or legs - consult your doctor immediately.
The awareness of the right support and the posture while sleeping is not given due importance. Simple changes can prevent a stiff neck and sore back, and make you feel energetic after sleep. If your problem is persistent, it’s recommended that you visit us at Spine Care Clinic, Manipal Hospitals, Sarjapur Road, Bangalore, for a thorough evaluation of your condition.
FAQs
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Is the consistency of mattress and pillow directly related to the quality of sleep?
Yes, because a good mattress and the right pillow for better sleep will adjust to your body shape, keep your body aligned, and provide you with comfortable sleep.
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Is sleeping without a pillow good for my stiff neck?
Sleeping with a rolled towel below your neck or sleeping without a pillow does help during episodes of neck pain.
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What can I do to keep my spine flexible?
Always stretch before getting out of bed, stretching your limbs and doing gentle twists stretches your joints, nourishes them and makes them ready for your wonderful day.
