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The Road to Good Back Health
5 Tips to Get You Started By Jennifer Lacey
The American Physical Therapy Association (APTA) based out of Alexandria, Va., recommends we should avoid staying in one sleep position for long periods of time, since inactivity may cause muscle weakness, and that we should try to sleep on a firm mattress and avoid using pillows that are oversized.
When choosing a new mattress and/or pillow, finding one that is not only supportive but comfortable is the key. Lie down and test out the mattress at the time of purchase to check for fit, firmness and comfort. Don't forget to take proper care of the mattress, and it is a good idea to routinely flip the mattress over several times during the course of a year to help keep your body indentations on the mattress from becoming permanent.
Nothing beats that wonderful feeling of having the right pillow to rest your head on at night, especially at the end of an exhaustive day. A pillow should assist in properly aligning your head, neck and shoulders, thus relieving the tension on the spine. Avoid pillows that appear to be either too low or high, which can cause your neck to become distorted, leading to strain on a woman's back and neck muscles.
"Sleeping on your stomach is particularly problematic for women with neck problems, but in general, sleeping on the stomach is not recommended for most. But it may be preferred and recommended for some women with back pain. If a woman is experiencing pain while sleeping, a physical therapist can evaluate her spine and make recommendations as to the best sleeping position for tha individual," advises Hannon.