How to sleep and relax back muscles? Now most office workers find that their back muscles can't be completely relaxed when they sleep. How can they relax? Let me tell you how to sleep and relax your back muscles. I hope it will help you.
How to Sleep and Relax Back Muscles 1 Sleeping or staying in bed is an effective way to relax the whole body, especially the spine, because the body is in full contact with the bed, which reduces the burden of defying gravity when the body is upright. When the human body lies flat, the spine no longer needs to bear, and the antagonistic muscle groups such as shoulder and neck, chest and back, waist and abdomen can be fully relaxed. Therefore, choosing the correct sleeping position and bedding can achieve the purpose of relieving muscle tension and completely relaxing.
However, if the sleeping posture is not good, the spine and muscles will still be taut when lying down, or the local ligaments will be overstretched, which will lead to stiff neck and aggravate low back pain.
Sleeping position requirement
Sleep is an important part of the body's self-repair, which reduces the body's metabolic needs, repairs damaged tissues and cells, restores human health functions, and leads to link fatigue.
Head position
The position of the head affects the posture of the whole body and increases the tension of the spine and back muscles. Pillows should be placed under the head and neck. The pillow has a certain hardness and can support the weight of the head. The head and spine are in a straight line. Using pillows that are too hard or soft can lead to back pain and bad posture.
Back and knee position:
When sleeping, the back is "C"-shaped, which will lead to the stretching of lumbar ligaments and the weakening of back muscle strength. When sleeping, the back should not be arched back excessively. When lying on your side, avoid knees higher than your chest. You can put a pillow between them to prevent this.
Lumbar support
It is difficult to keep a fixed posture when sleeping, because you often have to turn over when sleeping. Using a small round pillow at the waist can maintain a good posture during sleep and a healthy spine posture all night.
Keep the physiological curve of the body.
Soft mattresses can't effectively support the body, so a good mattress is needed to maintain a good sleeping position.
Choice of sleeping position
Many people sleep in different positions, some lie on their backs, some lie on their sides, and some lie prone. Which position is the correct sleeping position?
Sleeping posture: sleeping on your back.
Sleep in supine position, put a small thin pillow under the knee joint to reduce the tension of the spine and keep the body bent.
Advantages: Sleeping on your back can easily keep your head, neck and spine in a straight line to prevent neck and back pain. At the same time, it can reduce gastric acid reflux, because the face is no longer under pressure and wrinkles are not easy to appear.
Disadvantages: Snoring.
Secondly, a good sleeping position: sleeping on your side.
When lying on your side, put a pillow between your knees to prevent your legs from overstretching your spine.
Advantages: reduce snoring, prolong spine, prevent neck and back pain, reduce gastric acid reflux and snore less.
Disadvantages: the face is compressed and prone to wrinkles; Lying on your side tends to compress your breasts.
Not ideal sleeping position: fetal sleep
Advantages: When sleeping, the knees are raised to the chest, which is suitable for pregnant women and people who snore.
Disadvantages: Breathing restriction can occasionally relieve neck and back pain, but it can lead to facial wrinkles and sagging breasts.
Bad sleeping position: prone sleeping position
Advantages: reduce and relieve snoring.
Disadvantages: it is difficult to keep the spine physically bent, which easily leads to pain and numbness in the neck and back; Breast compression is prone to wrinkles.
Sleep is inseparable from everyone, and it can be said that it is an indispensable part of life. However, if we don't pay attention to our sleeping posture, we may feel "tired" when we sleep. At this time, you need to change your sleeping posture, so that sleep can really relax, rest and recover your strength and energy. A joke is "Go back to sleep if you can't sleep well."
How to sleep, relax back muscles, rest 2 1, massage. If you keep a posture for a long time, resulting in waist discomfort, massage is a very good adjustment method. When you massage, you can find the position of nodules on your back. Because this posture is also the most tiring/relaxing part. Stimulate this part well, and relax when the nodules are rubbed away.
2. Stretching method. Nowadays, many people like doing yoga very much in their lives. Yoga is actually a stretching exercise. Proper exercise does have the purpose of relaxing the muscles of the body. But when you do yoga, you must do what you can, because some movements are difficult, and if you don't pay attention to these movements, it will easily lead to strain.
3. Good habits. Bad habits are the main cause of muscle tension. Therefore, if you want to stay away from the problem of back muscle tension, it is most important to pay attention to personal habits in life. It is suggested that keeping an action for a period of time at a time can help the body recover as soon as possible. At the same time, it is suggested that you can also help your back in a comfortable state in various small ways in your life.
Finally, back muscle stiffness is actually the beginning of back disease, so don't take it lightly and affect your health. At the same time, we should pay more attention to and learn some knowledge about back muscles in our life, and treat them in time when there are problems in our back. This will help the body recover as soon as possible.