HOW TO AVIOD BACK PAIN,,,

  With back pain, is it better to sleep on your   stomach, down or on your side? The   infographic.

                       With back pain, is it better to sleep on your stomach, down or on your side? The infographic         your side? With back pain, is it better to sleep on your stomach, down or onThe infographic                                            

During the night's rest, muscle relaxation and bed position allow you to recover the anatomy and functionality of the spine. But if the posture taken is not appropriate, you risk waking up with annoying vertebral pain.

"In 90% of cases, back pain has a mechanical origin, so the postures assumed during the day and night significantly influence the pain and functionality of the spine," says Giovanni Iolascon, president of the Italian Society of Physical Medicine and Rehabilitation (Simfer) and professor of Physical Medicine and Rehabilitation at the University of Campania Luigi Vanvitelli.

"Generally, the best sleeping position is the one that allows ideal postural alignment to reduce muscle tension. This effect can be achieved by sleeping on your side, bending your legs slightly and inserting a pillow between your knees. This keeps the spine, pelvis and hips aligned, reducing pressure on the back. This position can also provide relief for people with low back pain caused by herniated discs or spinal stenosis.

If you prefer to sleep in a supine position, to reduce tension on the back and prevent low back pain or alleviate its symptoms, it is necessary to place a pillow under the knees that allows the relaxation of the back muscles and the maintenance of the natural curve of the lower back. Sleeping on your stomach can put a strain on your back and is therefore not recommended."

"The management of postural low back pain and neck pain, subject to careful specialist supervision, involves a multi-level approach that includes postural ergonomic changes (improvement of postural settings when sitting, standing or in bed), physical therapies (for example endogenous heat therapy such as tecar or analgesics such as Tens and laser therapy) and exercises aimed at functional recovery and rebalancing of muscle activity".

Even those suffering from neck pain can benefit from a correct position during night's rest, making sure to preserve the correct curve of cervical lordosis. "If you sleep on your back, you need to choose a shaped pillow that can support your head, but at the same time preserve the curve of your neck. A feather pillow may be recommended, which easily adapts to the shape of the neck. Another opportunity is the "memory foam" pillow that adapts to the contour of the head and neck," explains Professor Iolascon.

"In all cases, pillows that are too high or rigid should be avoided, as they keep the neck flexed during the night and can cause morning pain and stiffness. If you sleep on your side, it is crucial that the pillow keeps your neck aligned with the rest of your spine. It must be high enough to support both the head and the neck, avoiding lateral bending," he concludes.

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