Is it always so annoying in your lower back? Why the sleeping position can strengthen the problem – and what else you can do to counter the pain.
Bad news for all belly sleepers: Inside: Especially when you tend in pain in the lower back, this sleeping position is anything but good.
The reason: In the prone position, our lumbar spine falls into a hollow cross. If you lie on your stomach for several hours, “the surrounding muscles tense and begins to hurt,” explains the orthopedic surgeon David Kubosch from the joint clinic Gundelfingen. So it is quite possible that when the back is awakened, all the more stiff and tensioner feels.
But if the prone position is your favorite sleeping position and maybe you can only fall asleep like this? If this is the case, Kubosch has a tip: put a flat pillow under his stomach. This is how a hollow cross can be avoided.
In addition, a suitable mattress relieves your back. It must neither be too soft nor too hard: it is ideal if it supports the area of ​​the chest and lumbar spine well, but leaves the pelvis sinking in.
What you can do – and what is not the solution
“Many people with cross pain occupy an unnatural protective posture to avoid pain -causing movements,” reports orthopedic surgeon Kubosch. The solution is not, on the contrary: other muscle groups are heavily used – and can also be painfully tensed.
It is better to get started, preferably for at least half an hour a day, as the expert advises. If you want to get back pain under a sustainable manner, you can’t avoid strengthening abdominal and back muscles- for example through strength training, dance or Pilates.
When sitting, we can also pay attention to a little more back friendliness. For hours of remaining in the same position, permanent pressure exerts on the lower back. “It is good to switch between an upright, predicted and receding attitude as often as possible,” says David Kubosch. It makes sense: move the weight from one time of one to the other half of the buttocks.
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