|When sleeping on your side, the best spinal alignment is straight. If your spine is bending, then it’s straining. When your spine is
locked in an unnatural position for hours at a time it results in frequent pain....this discomfort usually occurs when you sit a a desk,
stand with poor posture or sleep on a worn-out or too firm/soft a mattress.
When you sleep on your side, you need a mattress that supports your curved areas: your neck and your waist. This is because the
muscles and ligaments of your back relax and heal themselves while you sleep. In order to protect your back, good posture is
important, and supporting those areas helps keep your spine aligned during that restorative period.
support? not so much...it's all about spinal alignment!
|Get the right pillow for side sleepers – Pillows aren’t just for your head and neck, they help keep your entire spine in the proper position
while you sleep. Your pillow should support the natural curve of your neck — your head shouldn’t curve down, nor be propped up too high.
A good rule of thumb is that your ear, shoulder and hips should be aligned.
Test out pillows until it’s perfect – If you have large shoulders, you need a larger pillow. A pillow that’s too high or too flat can cause muscle
strain on your back, neck and shoulders. The ideal pillow will be adjustable so you can sleep in different positions comfortably.
Use a thin pillow between your knees when sleeping – If your upper leg isn’t supported properly, it can pull down, yanking your spine out of
alignment and putting stress on your hips and lower back. To relieve some of this stress, sleep with a small, thin pillow between your knees
and pull your knees slightly toward your chest. But beware the fetal position—too close and you can over-round your lower back.
|Find a mattress that supports your body – This will have the biggest
affect on the quality of sleep you get. If you can’t replace your
mattress for one that better supports your body, use a small rolled
towel to fill in the space below your rounded areas: under your
neck and waist. This may help alleviate some pain from sleeping
with your spine strained.
The best mattress for side sleepers is gentle on shoulders – Your
hips and shoulders get the brunt of the pressure when you’re a
side sleeper. Find a mattress that’s supportive, but also gentle
under your pressure points.
|Finding spinal alignment on a good mattress can be achieved in several ways.
*Natural rubber latex, in a medium/medium soft comfort choice allows for gentle support and overall alignment.
* Another option is a responsive innerspring system with layers of memory foam or latex to create a responsive surface for alignment.
*Many latex and plant-based memory foam mattress have high density support foam in place of innersprings.
The base foam acts as the "foundation" for the top comfort layers and contributes to proper spinal alignment.
|Side Sleeper? Tips for the perfect mattress!
|Spinal Alignment Blog 1 of 3