Working mum usually have long hours at work with back to back meetings and long work travels. You maybe very mindful about your sitting posture and yet suffer from back or neck pain and morning stiffness. This could be due to a poor sleeping posture. When we sleep in a good posture all our joints and muscles should be in a neutral position to prevent any stresses from building up on them during the night so we can wake up refreshed and pain free. In this blog lets discuss how to achieve and maintain a good posture when sleeping on your back ...
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As working mums we tend to be very aware about our posture while sitting but we tend to not even think about our sleeping postures. When we sleep in a good posture all our joints and muscles should be in a neutral position to prevent any stresses from building up on them during the night so we can wake up refreshed and pain free. In this blog lets discuss how to achieve and maintain a good posture while sleeping in side lying position.
If you are a side sleeper then it is vital to have the correct type of pillow. The height of your pillow should be from your ear lobe to the tip of your shoulder. If the height is less your neck will not be in the neutral position but it will be tilted towards the bed. This can lead to pinched nerves in the neck on that side, giving rise to nerve pain and neck & shoulder pain. The same is applicable if the height of the pillow is more than needed. HERE are the pillows that I use and recommend.
Secondly, if you sleep with the top leg crossing over the rest of the body, then use a pillow between the bed and the top leg, such that the thigh of the top leg is parallel to the bed.
If you sleep with your knees stacked on top of each other keep a pillow between your legs. To measure the height of the pillow lie on your back so that your knees are facing the roof and put a pillow between your legs such that the thigh bones are parallel to each other. Using a pillow between your legs when side sleeping puts your pelvis in a neutral position, thus keeping your lower back muscles relaxed and preventing back pain.
Here is video on "How to sleep when you have back and neck pain: 3 tips"
HERE is a free guide on "How can you maintain a Good Posture While Sleeping". It gives you the details of sleeping posture in side lying, back sleeping, 3 postures to avoid when sleeping and how to change to a better sleeping posture and much more.
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