Everyday activities of life can cause subluxations (misalignments in the spine). Misalignments are like cavities to your teeth, they cause spinal decay. That’s right, subluxation causes spine-rot. It likely comes as no surprise to you that sports, slips, falls and even poor posture can cause the small bones in your spine to shift out of their normal position. Even emotional stress can cause subluxations. But did you ever think that SLEEPING could be hazardous to your spinal health?
1. Do not (under any circumstances!) sleep on your stomach. Stomach sleeping puts extra stress and pressure on the joints in your lower back. Even worse, tummy sleeping compromises your neck. Picture this… most stomach sleepers twist their neck as they turn their head to the side in order to breathe. I know very few people who sleep nose straight into the pillow. Spending hours every night with your neck twisted (usually turned to the same favorite side each night) will undoubtedly cause severe subluxations in your neck. Train yourself to sleep in a better position. After all, it’s no fun to wake up feeling 95 years old (unless of course you’re 105.)
2. Mattress shop carefully. Pick a mattress that is firm. You can always add a separate, removal foam topper. But if you buy a mattress that is “just right” as it breaks in it has a good chance of becoming too soft. Once your mattress is too soft there is little you can do. And if you’re wondering, I am NOT a fan of memory foam mattresses.
3. Pillow shop – try, try and try again. It can be frustrating and expensive to find the perfect pillow… but you must NEVER give upJ Have a partner check your sleeping position to be sure your head is in a neutral position. Use a smaller pillow (or hand towel) rolled under neck if you are a back sleeper. A larger pillow will keep your head parallel with the bed/floor if you are a side sleeper. One popular style available at Crossroads is the D-core or Tri-core pillow which is designed to be used by both back and side sleepers.
4. Pillows aren’t just for your head! Consider using a second pillow to support your pelvis and lower back. When on your side place a small pillow between your knees and ankles. Back sleepers may use a small pillow tucked under your knees to reduce strain on your lower back.
5. Never doze on the couch… especially with your head propped up on the couch arm. This position can compromise your healthy forward neck curve.
In love and health,
Dr. Stephanie