Is lying flat good for the cervical spine?

Most people should know that one of the main causes of cervical spondylosis is cervical spondylosis caused by long-term bowing of the head, so after suffering from cervical spondylosis, many people will look for some ways to alleviate cervical spondylosis. Because there is still a very high possibility of recurrence if cervical spondylosis is treated surgically, many people choose conservative treatment. Some people think that lying flat can treat cervical spondylosis, but does lying flat really have an effect on cervical spondylosis?

No, this will add burden to the cervical spine.

What is the best way to sleep for your cervical spine?

In terms of sleeping posture, since people spend about 1/4 to 1/3 of their lives in bed, when the pillow is too high, too low or in the wrong position, the bad sleeping posture will last for a long time and the sleep time cannot be adjusted in time, it can easily cause imbalance of the paraspinal muscles, ligaments, and joints. The side with greater tension is prone to fatigue and produce varying degrees of strain. So what is the best way to sleep for your cervical spine?

1. Choose a pillow that suits you. The center of the pillow should be slightly concave, with a height of 12 to 16 cm. The ideal pillow should be in line with the physiological curvature of the cervical spine, with a soft texture and good breathability. It is best to have a Yuanbao shape that is low in the middle and high at both ends. Because this shape can use the concave part in the middle to maintain the physiological curvature of the cervical spine, it can also play a relative braking and fixing role on the head and neck, and can reduce abnormal activities of the head and neck during sleep.

2. People who have too many bad postures in daily life, such as keeping the head in a single position for a long time when lying down to read or watch TV, are also prone to cervical spondylosis. So, don't read while lying down, and don't keep your hands above your head for a long time.

3. People who like to sleep with high pillows and those who have a history of repeated "stiff neck" are prone to cervical spondylosis, so they should pay attention.

4. For those who are accustomed to lying on their side, the pillow should be placed at the same height as the shoulder.

5. The choice of pillow core contents is also very important. Commonly used ones are: buckwheat husk is cheap, breathable, and the height of the pillow can be adjusted at any time. Cattail fluff is soft, breathable, and can be adjusted in height at any time. Mung bean shells are not only breathable, but also refreshing and heat-relief. It will be even better if added with an appropriate amount of tea or mint, but it is mainly used in summer. Others such as duck feathers are also good, but the prices are higher.

6. The neck should be resting on the pillow and not hanging in the air, so that the head can be kept slightly tilted back. The pillow should not be too high or too low, and it is best to avoid "sleeping on one's back without worries". Generally speaking, the pillow height should be 8 to 15 cm, or calculated according to the formula: (shoulder width - head width) ÷ 2.

7. To prevent the occurrence of cervical spondylosis, the most important thing is to sit correctly, relax the neck and shoulders, and maintain the most comfortable and natural posture. Office workers should also stand up and walk around from time to time to move their neck and shoulders to relax the muscles in their neck and shoulders.