In the world of body comfort and sleep quality, sleeping position plays a pivotal role in determining how energetic we wake up and how free we are from neck and back pain. This image shows four common sleeping positions, and health and psychological experts confirm that one of these positions should be avoided βcompletelyβ because it negatively affects the spine and quality of breathing during the night. In this article, we will explore each of these positions, review expertsβ opinions on the position to avoid, and provide tips for improving overall sleeping position.
1. Supine Position
In this position, the body lies flat on the back, with the legs comfortably extended and the neck positioned in a straight line with the spine.
Benefits:
Natural support for the spine and neck: This position allows the back to maintain its natural position, reducing pressure on the vertebrae and preventing excessive curvature.
Reducing back pain: When weight distribution is balanced across the entire back, pressure on the vertebrae and intervertebral discs (the intervertebral discs) is reduced.
Preventing wrinkles: Because the face is not directly in contact with the pillow, wrinkles on the skin are reduced.
Important notes:
This position may increase the likelihood of snoring or sleep apnea, especially in those with breathing problems.
It is recommended to use a relatively thin pillow under the head and a small pillow under the knees to raise them slightly, which helps maintain the natural curve of the back.
2. Fetal position (lateral twisted position)
Here, the sleeper slightly arches their body toward the chest and sleeps on one side with the knees bent and pulled toward the chest.
Benefits:
Relieves lower back pain: Gently curving the spine can relax the vertebrae and relieve pressure on the lumbar region.
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