If you have any questions, your physical therapist will be happy to assess your preferred position and suggest potential changes. This position is not ideal because of its contribution to sleep apnea and potential difficulty breathing even though neutrality of the spine and hips is typically preserved during the night. A towel roll may also be placed under the low back to maintain lumbar lordosis. From what I’ve read, it doesn’t make a big difference to sleep on your left side vs your right for stillbirth risk, both are ok even though your circulation is slightly better on your left side. If you sleep on your back, a pillow or rolled up towel should be placed under the knees to decrease stress on the low back. For pregnancy specifically sleeping on your left side is most ideal and with pillows supporting your knees and bump. This position is not recommended because of the prolonged strain it places on the cervical and upper thoracic spines. A pillow placed under the hips can reduce excessive lumbar lordosis (inward curve of lower back). If you are prone to sleeping on your stomach, do not use a pillow under your neck but rather a small pillow under your chest to reduce hyperextension of the cervical spine. Starfish You're on your back for this one, too, but your legs are spread apart and your arms are bent up on either side. A pillow may be placed under the belly bump for support, and a moderate-sized pillow can be positioned between the knees to maintain hip neutrality. If you're snoring or have sleep apnea, it's best to sleep on your side. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby. It also places the least pressure on your veins and internal organs. A pillow may be placed under the belly bump for support. The best sleep position during pregnancy is SOS (sleep on side) because it provides the best circulation for you and your baby. A pillow or towel roll may be placed under the waist for additional comfort, and the knees may be slightly bent under for balance.įor pregnant women, sleeping on the left side is widely viewed as favorable as it improves circulation to the heart. A moderate-sized pillow under the base of the neck will support the head, and one between the knees will maintain proper hip position. The best sleeping position is side-lying in order to maintain the natural curve of the spine and hips. Although there are variations, these are the most common positions and how they can be modified to the benefit of your body. Sleeping on the left side is best because there’s less pressure on the vein that carries blood to the heart from the lungs, allowing the heart to pump more easily. Sleeping positions often are habitual and chosen based on comfort. This is a great question, as musculoskeletal conditions involving the cervical (neck), thoracic (midback) and lumbar (low back) hips shoulders and knees can be exacerbated by abnormal stresses to the body while you’re snoozing. Physical therapists often are asked what the best sleeping position is. But are they getting a good night’s rest? By: Patrick Smith 2016 Orthopaedic Resident at Quarles Court CenterĪmerican adults sleep an average of 6.8 hours per night, according to a 2013 Gallup poll.
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