ASOCAMA and the advice for back pain, a good rest has a positive influence. There are no conclusive scientific studies that determine the ideal sleeping posture for a person suffering from back pain. The Spanish Bed Association (ASOCAMA) offers some guidelines for those who suffer from back pain in order to advise them on how to rest better, and a medical evaluation is advisable if the pain persists. Sleep is essential for health and for maintaining a good quality of life. This is what ASOCAMA has shown, confirming that it is not only a matter of sleeping the right hours, but also of sleeping well, and for this to happen, the right conditions are needed. These conditions may be different for each person, but there are common sleep guidelines for a large part of the population, such as: sleeping in a place without noise, without light, with a suitable temperature and on a mattress that allows the spine to adopt the best posture. There are also a series of habits that can be adopted before going to bed and that can favor the best rest. Thus, watching television in bed or using the tablet or cell phone are some of the causes that can reduce the quality of our sleep. On the other hand, as advice for back pain, it is not recommended to exercise or eat copiously the hours before going to sleep. Regarding back pain, there are no conclusive scientific studies that have determined the best sleeping posture for a person suffering from back pain, since the ailments will depend on factors such as age, weight or the intensity of the pain. In spite of the fact that there are no universal solutions when it comes to adopting the best sleeping posture, and that in the case of acute and persistent pain, it is advisable to seek the opinion of a specialist, ASOCAMA proposes a series of guidelines for people who suffer back pain in order to advise them on how to rest better: 1. Avoid sleeping on the couch or armchair because they are not made for sleeping but for resting while awake. Therefore, the posture adopted on the sofa and on the armchair if one falls asleep is not the right one, and may even accentuate the pain. The bed is a fundamental factor, although not the only one, for back health. If it is shared, it should be large enough so as not to disturb or be disturbed by the partner, so that both can lie comfortably on the mattress. ⠀⠀⠀⠀⠀ Mattresses should be neither too soft nor too hard, and it is not advisable to buy mattresses of low firmness if you have back pain. In addition to having a medium firmness, the mattress has to adapt and accommodate to the curvature of the spine as advice for back pain. In this way, the neck and hips are aligned. This will prevent the areas of the body that are in contact with the mattress from suffering pressure and accentuating the pain. In the case of the pillow, it should be of medium firmness and thickness. It should also not be too high so as not to increase neck tension and thus load the back.
3. Regarding the most recommended posture to avoid back pain, especially if it is in the lumbar region, is to adopt the fetal position. This consists of sleeping on your side with your arms, knees and hips bent, keeping your back straight without bending your head. This is the position where the spinal muscles are more relaxed and less tense. It is also advisable to put a thin pillow between the knees to help keep the spine and pelvis aligned and harmonious. On the other hand, if you sleep on your back, it is advisable to place a large cushion under your knees so that the lumbar area does not form an arch and can relax. It would not be advisable to sleep on your stomach. 4. In order to enjoy good sleep health, ASOCAMA recalls the importance of replacing sleeping equipment before the age of 10 years, since factors such as use and the passage of time reduce their firmness, comfort and hygiene properties, thus decreasing the quality of rest. ⠀⠀⠀⠀⠀ These have been some tips for back pain, remember, the quality of rest is very important for our health.
