Physiotherapist reveals sleeping position that damages spine and causes back pain

What position to avoid

physiotherapist Sammy Margo explained that when it comes to sleep, people typically adopt one of four main positions: on the right side, left side, stomach, or back.

" I recommend maintaining a 'midline position.' This means keeping your head and neck in line with your spine to avoid unnecessary strain and ensure balanced support," the expert said.

For those who sleep on their stomach, common positions include lying with arms by the sides or hugging the pillow. Some even clutch the pillow with their arms, turning their head to the side. However, this position should be avoided as it forces the neck to twist too far, increasing the risk of asymmetrical stress.

Those who regularly sleep on their back should also pay attention to their posture. Sleeping on your back has different variations, such as arms by the sides or raised near the pillow. However, if you're sleeping on your back, try not to extend your legs too straight, as this may arch the spine, potentially straining the lower spine.

If you experience back pain, you might consider using a memory foam mattress. It contours to the body's shape, providing targeted pressure relief and reducing strain on sensitive areas. This type of mattress helps reduce discomfort by supporting the body in a fixed position.

Foods that harm sleep

Certain foods can negatively affect the quality of sleep:

• Caffeine, found in coffee, chocolate, tea, and energy drinks, disrupts healthy sleep, so avoid consuming these products before bed.
• Fatty foods are slow to digest, keeping the body active rather than at rest.
• Simple sugars: pastries, candy, jam, industrial sauces, flavored dairy products, and sweet fruits.
• Red meat: Even if you’re hungry before bed, avoid eating it as it contains many fats and proteins, which the body may not have enough time to digest before sleep.
• Spicy foods cause stomach discomfort, heartburn, and bloating, all of which interfere with good sleep.
• Alcohol: In small amounts, it may induce drowsiness, but consuming large quantities regularly can lead to sleep problems

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.