Sleep well despite your pains
Under the duvet, we each have our rituals: some prefer to settle in rifle dog, others on the belly or starfish ... However, not all postures are equal. Some may wake up or even accentuate acute or older pain. When you suffer, it is better not to rest on its laurels and look for the best way to spend beautiful nights without quack.
You suffer from low back pain
Why does it hurt? The muscles of the lower back are contracted and stiff, and lying down for hours does not help! The pain wakes up as soon as we move a little or we try to turn. As for the position on the stomach, it increases the harm because it digs the natural curvature of the spine. In these conditions, not easy to close the eye.
The right position: on the back, legs straight, a pillow under the knees, so as to place the lumbar region properly on the mattress and release the lower back. Or on the side, right or left, in rifle, a bolster or a cushion slipped between the legs and stuck at the level of the thighs. This prevents tension and the cushion helps maintain spinal alignment. Be careful, however, not to place the upper leg in front of the other because this position causes a rotation of the pelvis, accentuates the pressure on the pelvic area ... and you may feel it!
You had a knee surgery
Why does it hurt? After an operation, the newly operated people are relatively relieved in the bed because the knee joints are less stressed than standing. However, prolonged immobilization can cause discomfort.
The right position: on the back with a cushion under the knees to relax the muscles and posterior tendons. It is also possible to raise the mattress by 10 to 15 cm at the level of the feet, this facilitates the venous return, especially if there is edema. To avoid, the lateral position because the knee above weigh on the one below and permanently supports where it hurts.
A shoulder seriously tickles you!
Why does it hurt? The feeling can be particularly accentuated if one sleeps on the side, the arms higher than the shoulders. This compresses the nerves and vessels and hinders the blood circulation. In addition, body weight and pressure focus on the shoulder: not great when you have tendinitis or osteoarthritis. When you wake up, your arm is numb and your shoulder is ultra-sensitive.
The right position: on the back, with your hands resting on your stomach so as to release the whole upper body. If you suffer from one side, you place under the sore area a pillow that will serve as an armrest and support the shoulder during the night.
You live with a gastric reflux
Why does it hurt? The extended position promotes the rise of a portion of the stomach (particularly acidic) in the esophagus, the gastro-oesophageal sphincter (a muscle acting as a valve between the stomach and the esophagus) being defective. As a result, burns, throat irritation or coughing spoil your sleep.
The right position: first of all, add a thick cushion under the mattress, at the level of the head, or wedges under the feet of the bed (with an electric bed, it is even more practical!). Thanks to this slightly inclined plane, the upper body remains higher than the stomach, which prevents digestive juices from rising. When possible, stretch your back so you do not press on your stomach.
Torticollis spoils your life
Why does it hurt? During the day, the pain is relieved by wearing a cervical collar that supports the weight of the head. But at night, the pressures and twists on the neck are accentuated, especially if you have the habit of sleeping on your stomach, head turned to the side.
The right position: the goal is to properly maintain the head so that it does not go back. So we hang on the back with a thin pillow under the head (the shoulders should also be supported). This position restores the neck and relaxes the muscles of the neck.
Your belly does not leave you in peace
Why does it hurt? The horizontal station increases the pressure in the digestive tract and can increase discomfort during difficult digestion, functional colopathy or even gallbladder disorders.
The right position: lying in the fetal position by slightly raising the knees to the torso relaxes muscle and visceral tension. Preferably on the left side to relieve the liver and gallbladder if the inconvenience is due to overeating.
Thanks to Jérôme Auger, a physiotherapist and osteopath in Paris, and to Simon Plinet, an osteopath in Lyon and a founding member of Reflex'Osteo, a national network of osteopaths for the appropriate care of seniors.
Read also
⋙ Sleep: 10 tips to adopt every day to sleep better
⋙ 10 foods that help sleep better
0 Comments