Is sleeping flat on your back good for your cervical spine?

Everyone has different living habits, sleeping postures and habits. So some people like to sleep on their side, while others like to sleep on their back. But no matter how you sleep, you should study scientific and comfortable methods to sleep. Sleeping on your back is a habit of people. Some people would say that sleeping on your back feels very comfortable. It's just that people feel differently. Is sleeping flat on your back good for your cervical spine?

No, this will add burden to the cervical spine.

What is the best way to sleep for your cervical spine?

In terms of sleeping posture, since people spend about 1/4 to 1/3 of their lives in bed, when the pillow is too high, too low or in the wrong position, the bad sleeping posture will last for a long time and the sleep time cannot be adjusted in time, it can easily cause imbalance of the paraspinal muscles, ligaments, and joints. The side with greater tension is prone to fatigue and produce varying degrees of strain. So what is the best way to sleep for your cervical spine?

1. Choose a pillow that suits you. The center of the pillow should be slightly concave, with a height of 12 to 16 cm. The ideal pillow should be in line with the physiological curvature of the cervical spine, with a soft texture and good breathability. It is best to have a Yuanbao shape that is low in the middle and high at both ends. Because this shape can use the concave part in the middle to maintain the physiological curvature of the cervical spine, it can also play a relative braking and fixing role on the head and neck, and can reduce abnormal activities of the head and neck during sleep.

2. People who have too many bad postures in daily life, such as keeping the head in a single position for a long time when lying down to read or watch TV, are also prone to cervical spondylosis. So, don't read while lying down, and don't keep your hands above your head for a long time.

3. People who like to sleep with high pillows and those who have a history of repeated "stiff neck" are prone to cervical spondylosis, so they should pay attention.

4. For those who are accustomed to lying on their side, the pillow should be placed at the same height as the shoulder.

5. The choice of pillow core contents is also very important. Commonly used ones are: buckwheat husk is cheap, breathable, and the height of the pillow can be adjusted at any time. Cattail fluff is soft, breathable, and can be adjusted in height at any time. Mung bean shells are not only breathable, but also refreshing and heat-relief. It will be even better if added with an appropriate amount of tea or mint, but it is mainly used in summer. Others such as duck feathers are also good, but the prices are higher.

6. The neck should be resting on the pillow and not hanging in the air, so that the head can be kept slightly tilted back. The pillow should not be too high or too low, and it is best to avoid "sleeping on one's back without worries". Generally speaking, the pillow height should be 8 to 15 cm, or calculated according to the formula: (shoulder width - head width) ÷ 2.

7. To prevent the occurrence of cervical spondylosis, the most important thing is to sit correctly, relax the neck and shoulders, and maintain the most comfortable and natural posture. Office workers should also stand up and walk around from time to time to move their neck and shoulders to relax the muscles in their neck and shoulders.

8. After working for about 1 to 2 hours, deliberately turn your head and neck forward, backward, left and right several times. Turn gently and slowly to achieve the maximum range of motion in all directions to relieve fatigue of the cervical joints.

9. When you look at objects at close range for a long time, especially when you lower your head, it will not only affect the cervical spine, but also easily cause visual fatigue and even induce refractive errors. Therefore, whenever you work at a desk for too long, you should look up and gaze into the distance for about half a minute. This can not only eliminate fatigue, but also is beneficial to the health of the cervical spine.

10. Prevent wind, cold and humidity, and avoid being attacked by wind and cold when taking a bath at midnight or early morning. Patients with cervical spondylosis are often closely related to seasonal climate changes such as wind, cold, and humidity. Wind-cold causes local blood vessels to constrict, reducing blood flow, and hindering tissue metabolism and blood circulation. Wear a scarf or turtleneck sweater when going out in winter to protect your neck from wind and cold