What is the best position for sleeping and lying Pillow Placement for Side Sleepers

down?
Sleeping on your side comes highly recommended by
No matter what position you lie in, the pillow should be under chiropractors, and, if you snore, your spouse as well. Also called
your head, but not your shoulders, and should be a thickness that the fetal position, this is the position God or Nature chose for us
allows your head to be in a normal position. for the duration of our 9-month stay in the womb.
Place one or two pillows under the head and neck, depending on
their thickness, to ensure that your cervical spine (see first
 Try to sleep in a position which helps you maintain the illustration) is straight and elongated. An extra pillow between the
curve in your back (such as on your back with a pillow knees opens your hips and prevents knees from knocking
under your knees or a lumbar roll under your lower together or legs from chafing.
back; or on your side with your knees slightly bent). Do Another option is to buy a body pillow, which provides a "partner"
not sleep on your side with your knees drawn up to to throw your limbs over... and best of all, it doesn't move just
your chest. You may want to avoid sleeping on your when you're getting comfortable.
stomach, especially on a saggy mattress, since this Proper Posture Requirements
can cause back strain and can be uncomfortable for
your neck.
 Select a firm mattress and box spring set that does not Correct sitting position
sag. If necessary, place a board under your mattress.
You can also place the mattress on the floor
temporarily if necessary. If you've always slept on a
soft surface, it may be more painful to change to a hard Place the pillow under the head and neck, and one between the knees
surface. Try to do what's most comfortable for you.
Referrences:
 Try using a back support (lumbar support) at night to
www.mayoclinic.org
make you more comfortable. A rolled sheet or towel
tied around your waist may be helpful. www.clevelandclinic.org

 When standing up from the lying position, turn on your

side, draw up both knees and swing your legs on the
side of the bed. Sit up by pushing yourself up with your Posture for a Healthy Back
hands. Avoid bending forward at your waist.

The above advice will benefit a majority of people with back pain. What is good posture?
If any of the above guidelines causes an increase of pain or
spreading of pain to the legs, do not continue the activity and Posture is the position in which you hold your body upright
seek the advice of a physician or physical therapist. against gravity while standing, sitting or lying down. Good posture  Sit up with your back straight and your shoulders back.
involves training your body to stand, walk, sit and lie in positions Your buttocks should touch the back of your chair.
where the least strain is placed on supporting muscles and  All three normal back curves should be present while
Pillow Placement for Back Sleepers ligaments during movement or weight-bearing activities. Proper sitting. A small, rolled-up towel or a lumbar roll can be
posture: used to help you maintain the normal curves in your
Sleeping on your back opens the lungs... and, unfortunately, can back.
sometimes result in the worst snoring, for those prone to it. If
 Keeps bones and joints in the correct alignment so that
you're not one of those (or if you sleep alone), put a pillow under Here's how to find a good sitting position when you're not
muscles are being used properly.
the head, and another under the knees to relieve pressure on the using a back support or lumbar roll:
lower back.  Helps decrease the abnormal wearing of joint surfaces
that could result in arthritis.
 Decreases the stress on the ligaments holding the o Sit at the end of your chair and slouch
joints of the spine together. completely.
 Prevents the spine from becoming fixed in abnormal o Draw yourself up and accentuate the curve
Place pillow under your head and underneath your knees positions. of your back as far as possible. Hold for a few
 Prevents fatigue because muscles are being used seconds.
Pillow Placement for Stomach Sleepers more efficiently, allowing the body to use less energy. o Release the position slightly (about 10
 Prevents strain or overuse problems. degrees). This is a good sitting posture.
 Prevents backache and muscular pain.
Place a pillow under the hips to take stress off of your lower back
and neck. If you have a hard mattress, or otherwise find it too  Contributes to a good appearance.
uncomfortable not to have cushioning for your face, try shifting
the other pillow from your hips to under your ankles.

Place the pillow under the hips and under stomach

 Incorrect and correct sitting position while driving
Let your legs do the work
As you stand, be careful to hold the object close to your body.
Incorrect Sitting Posture Modification to have proper sitting Maintain the natural curve in your lower back, and keep your core
posture
Proper Lifting Techniques muscles tight. Use your leg muscles — not your back — to lift the
object.
Start in a safe position
 Distribute your body weight evenly on both hips.
Before you lift a heavy object, think through your task. Decide
 Bend your knees at a right angle. Keep your knees where you'll place the object and how you'll get it there. If an
even with or slightly higher than your hips. (use a foot object is too heavy to lift safely, find someone to help you.
rest or stool if necessary). Your legs should not be
crossed. To lift an object from the floor, stand as close to the object as
possible. Then kneel, resting one knee on the floor. Don't lift from
 Keep your feet flat on the floor. a standing position with your waist bent or your knees locked.
 Try to avoid sitting in the same position for more than Avoid twisting
30 minutes. When you're standing and ready to move, continue holding the
 At work, adjust your chair height and work station so object close to your body to decrease the strain on your lower
you can sit up close to your work and tilt it up at you. back. Keep your core muscles tight. Turn by pivoting your feet,
Rest your elbows and arms on your chair or desk, not your back. Avoid turning, twisting and lifting heavy objects
keeping your shoulders relaxed. Maintain the natural curve in your lower back above your waist.
 When sitting in a chair that rolls and pivots, don't twist With one knee resting on the floor, tighten your core muscles —
at the waist while sitting. Instead, turn your whole body. including the muscles in your abdomen, back and pelvis — and
lift the object between your legs. Maintain the natural curve in
 When standing up from the sitting position, move to the your lower back, and don't hold your breath. Be careful to hold
front of the seat of your chair. Stand up by the object close to your body. Rest the object on your knee as
straightening your legs. Avoid bending forward at your you prepare to stand.
waist. Immediately stretch your back by doing 10
standing backbends.

Use your legs

As you stand, maintain the natural curve in your lower back and
keep your core muscles tight. Use your leg muscles — not your
Correct driving position back — to lift the object

 Use a back support (lumbar roll) at the curve of your

back. Your knees should be at the same level or higher
than your hips.
 Move the seat close to the steering wheel to support
the curve of your back. The seat should be close
enough to allow your knees to bend and your feet to
reach the pedals.
Squatting instead of kneeling
As another option, squat rather than kneel to lift an object from
the floor. Stand as close to the object as possible, positioning it
between your knees as you squat. Keep your feet parallel, as
shown here, or stagger one foot ahead of the other. It may help
to tilt one edge of the box up to ensure a firm hold.