There are some tips for sleeping posture to protect the lumbar spine

In life, many people often say that they sleep for a long time, but still feel very tired after waking up. In fact, this is related to their sleeping posture. Correct sleeping posture can not only improve the quality of sleep but also help recover from illness. For people suffering from lumbar disc herniation, they must choose a hard bed when sleeping. When the back feels sore, they can sit in a chair with a backrest and rest for a while.

Whether the sleeping posture is correct or not is not only related to the quality of sleep, but also to the health of the waist and the health of the whole body. A scientific and reasonable lying posture should try to keep the waist in a natural physiological curvature. The supine position can relax the muscles of the whole body of patients with lumbar disc herniation, significantly reduce the pressure in the lumbar intervertebral space, alleviate the posterior disc herniation, and reduce the tension of the iliopsoas muscles and sciatic nerve. This lying posture is most suitable for people with lumbar disc herniation or other lower back pain accompanied by sciatica symptoms. When lying on your side, you should bend your hips and knees. The ancients said that "sleeping like a bow" refers to this sleeping position, which can eliminate the extension of the waist and avoid or relieve low back pain.

Patients with lumbar disc herniation should pay attention to the following points in their daily health care:

①Sleep on a hard bed. Sleeping on a firm bed can reduce the pressure on the intervertebral discs. When sleeping, it will be more comfortable to lie on your side with your knees bent.

② Keep your waist warm and try not to catch cold. Avoid catching cold and eating too much raw or cold food, and don’t stay under the air conditioner for a long time, as this is not good for your waist! Strengthen the protection of your waist and back.

③ Wearing a waist belt (waist protector) around your waist during the day is beneficial to the recovery of the lumbar spine.

④Stand regularly every day and slowly arch your back several times.

⑤ Whenever you feel your back is tired, you should lie down or sit in a chair with a backrest to rest.

⑥ If you have a hunchback, you should keep your knees higher than your hips when sitting. This will help support your back. The soles of your feet should be able to fully touch the ground. Otherwise, you should put a small wooden stool under your feet or lower the height of the seat.

⑦ Whether you are standing, sitting or in any other posture, be sure to support your back at all times, especially when sitting in a car or plane for a long time.

⑧ When lifting heavy objects, do not bend over, but bend your knees to avoid excessive twisting of the body and sudden force.