Back-friendly sleep: 5 tips for side sleepers
The side sleeping position is the most common way to sleep: around 69% of German sleepers prefer to lie on their side. This sleeping position is generally considered healthy, but it is not always an ergonomic position. For example, the embryo position is popular, but not very beneficial for the back.
Why is ergonomic lying so important? The ideal position for sleeping on your side is when the body is subjected to as little tension and pressure as possible. It is precisely this relaxation that allows the whole body to regenerate. This is particularly important for the muscles, ligaments, spine and intervertebral discs. For example, the intervertebral discs can only absorb new fluid when they are relaxed. This is necessary to keep the intervertebral discs healthy and elastic into old age. This allows shocks, jolts and movements of the spine in everyday life can be better cushioned in the long term. Reason enough to take a closer look at what you need to consider when sleeping on your side.
5 recommendations on how to sleep better as a side sleeper
- The neutral posture of the spine is crucial:
This means you should lie as straight as possible and not bend your legs too much. Make sure that your shoulders sink far enough into the mattress and that your hips do not bend. This is particularly important if you have broad shoulders.
- Your cervical vertebrae need special attention:
A suitable, firm pillow should support the natural position of the cervical vertebrae. This provides relief for the neck and shoulder area. However, the pillow should not be too large so that you can move and change position during sleep. Special large side sleeper pillows are not recommended as they can restrict mobility.
- Bring your legs into balance:
If you have back pain, you can take additional pressure off your lower back and hips by lying on your side. Simply add a simple pillow and place it between your legs.
- Do not curl up:
Although the popular fetal position is extremely comfortable and keeps you warm, it is not particularly healthy for your back. In this position, the intervertebral discs are strained on one side and the breathing cannot flow properly due to the curved posture. For pregnant women and snorers, however, the fetal position can be helpful and promote sleep.
- Ideally on the left side:
It is best to choose the left side of your body for side sleeping. Sleep experts recommend this position if you suffer from heartburn. If you lie on your left side, your stomach is below your oesophagus. This can reduce or even prevent refluxing stomach acid.
