How To Sleep With Rhomboid Strain
If you’re like me, you wake up in a cold sweat thinking about work at 6am. It’s not that I’m overly ambitious; it just takes some time for my brain to catch up with reality. You see, when we spend our days hunched over computers, desktops, tablets and phones, the body begins to think of sitting as its natural state. When you force yourself into an unnatural seated posture, muscles begin to tighten involuntarily. This can lead to poor circulation and chronic fatigue, which are common symptoms of this condition called “computer-related musculoskeletal disorders” (CMSDs).
So if you want to prevent CMSDs from developing, try sleeping in an upright position instead. The best position to do this is lying flat on your back. Even so, most people find it uncomfortable to fall asleep while lying down. Most people prefer to lie on their side with a pillow between them and the bed. However, even though this may be more comfortable than lying on your stomach, sleeping on your side can cause serious spinal misalignment.
Sleeping on your back allows you to keep your spine straight during rest. If you’ve ever tried to roll onto your stomach to go to sleep, you know how difficult it becomes without proper support. On top of that, sleeping on your back also offers better blood flow throughout the entire body than sleeping on your chest. Blood vessels near the heart pump less oxygenated blood toward the brain, making us feel drowsy rather than alert. In addition, when lying horizontally, gravity keeps the intestines in closer proximity to the liver and spleen; these organs filter waste out through the colon. Finally, when sleeping on your back, you don’t have to worry about getting tangled in bed sheets.
However, there are two positions that require special consideration. First, let’s talk about sleeping on your right side. Sleeping on your left will help alleviate pressure on your lower back. Unfortunately, it’s very hard to get comfortable sleeping in this position alone. One solution is to use a wedge-shaped pillow to prop your upper torso upward. Second, make sure your feet aren’t dangling off the edge of the mattress. Otherwise, they’ll flatten your pelvis forward, which puts too much weight on your lower back and hips.
Now that you understand why sleeping on your back is important, here are three simple ways to put it into practice.
1. Use a Pillow Underneath Your Head or Neck
To start, buy yourself a long rectangular pillow to replace your current short-pillow style. Then, take a piece of paper, cut it in half lengthwise and lay it under your head or neck. Make sure the edges face away from you and tuck the corners behind your ears. Next, fill the space under your head with soft padding. Covering the bottom portion of this pillow with foam increases comfort because it prevents the air trapped inside from heating up due to friction. As an alternative, you can stuff this pillow with polyester fiber instead.
2. Place One Pillow Between Your Backside and Knees
Next, pick up two pillows – one big and one small. Lay the bigger one between your buttocks (or higher, depending on personal preference) and press it firmly against your lower back. Now, place the smaller one under your legs. Once again, make sure the edges point away from you. You should then place a rolled blanket or sheet under your calves. By doing so, the pillow beneath your back serves as a fulcrum for your hips.
3. Support Your Shoulders With Two Additional Pillows
Finally, you can use two additional pillows to support your shoulders. First, place a thicker pillow between your arms and forearms. Keep the edges facing toward you. Next, place a thicker pillow perpendicular to the first one and cover the whole thing with a thin layer of cushion material. Make sure both ends of each pillow touch the floor. Doing so helps prevent shoulder misalignments and pinching caused by pulling on loose bedding.
As with all things related to health, sleeping well involves lots of patience and experimentation. No matter what position you eventually choose, remember to breathe deeply. Also, check out our guide on how to improve your sleep quality.
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