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Finding the right and comfortable position is essential for quality sleep. Sometimes we achieve comfort at the expense of health. Problems caused by poor body position during sleep include sinus inflammation, high blood pressure, back pain and sleep apnea. If you pay attention to the position you fall asleep in before going to bed, you can alleviate or eliminate some problems.
How to relieve back pain
Learn a few tricks that will reduce pressure on the lower back and provide support for the lumbar spine. This will reduce pain in the lower back. Lie on your back and take three pillows, or one pillow and two rolled towels. Place a pillow under your head, another pillow or towel under your knees and put the third under your lower back.
Another position that will relieve your back pain is to lie on your stomach and place a pillow under the pelvic area. Check that the pelvis is aligned with the rest of the body. The last position is to lie on your left or right side. Align your hips with the lower back, and rest your head on a pillow. The head must be in line with the spine.
How to sleep when your shoulders hurt or you have sinus inflammation
If you want to relieve shoulder pain, lie on your side so that the sore shoulder is on top. Bend your knees and draw them toward your chest, placing a larger pillow between them at the same time. Put one pillow between your elbows and rest your palms under your head. You can take another pillow to support your head as well.
You will reduce sinus inflammation if, when sleeping on your back, you elevate your head with several pillows. Alternatively, if you can, sleep sitting up. You will relieve headaches when you find a comfortable position in which you also support the cervical spine with a rolled towel. You may rest your head on a regular pillow.
Which position relieves menstrual cramps and lowers blood pressure
To relieve menstrual cramps, lie on your back. Keep your legs stretched out and support your knees from below with a pillow or a rolled towel. It should be high enough that you feel less pressure on your abdomen and spine. For even greater relief, place a hot-water bottle filled with hot water on your lower abdomen. The same trick will help if you suffer from colic.
If you suffer from high blood pressure, try sleeping on your stomach. To avoid back pain while doing so, turn your head to the right and bend your right leg slightly. This will reduce pressure on the heart. The correct sleeping position will also relieve heartburn, reflux or digestive disturbances. In such cases you should sleep on your left side. This helps improve intestinal passage. At least two hours should pass between the last meal and sleep. This will prevent stomach discomfort.
How to deal with neck pain
Finally, if you are troubled by neck pain, roll a towel lengthwise. Place it on the pillow and lie so that your cervical spine rests on the towel. Remember that every person is unique and may react differently to the recommended advice. To achieve optimal results, combine correct sleeping positions with a healthy and balanced diet.
