Woman sleeping lying flat with back pain

In real life, the more important thing for us is to have enough sleep. Good sleep quality can reduce human diseases, can effectively improve some human diseases, etc. Sufficient sleep is also good for the skin. Maintaining sufficient sleep can reduce facial wrinkles, skin problems, etc., which is very good for the human body. Many people sleep lying on their backs, so what is the reason for back pain after sleeping lying on your back? Let's find out together below.

Back pain when sleeping on your back may be caused by the following reasons: The first one is caused by back fasciitis, which is related to long-term sitting and fatigue. You should pay attention to rest, avoid overwork, and do appropriate outdoor exercise to avoid staying in the same posture for too long. You can also do more hot compresses and massage to solve it. The second one may be caused by kidney deficiency. You should develop a good lifestyle, not staying up late, and avoid spicy food, alcohol and cigarettes.

7 TCM tips for preventing back pain

1. Observe your posture

The spine is healthiest when it is in its natural upright position. Bad posture, such as sitting on a desk or chair with your head slumped or slumped over the desk, can deviate the spine from its normal position and put too much pressure on the latissimus dorsi. If you can sit and stand, do your best to maintain a stable posture.

2. Provide support for the back

Another way to help maintain a stable posture is to place a small pillow or backrest on the arch under the back when sitting. This can provide support for the lower back and relieve excessive pressure on the muscles. Especially if you sit on the sofa to watch TV or drive a long distance, remember to buy yourself a lumbar pillow and change the slope of the seat back frequently.

3. Regular activities

If you sit in the office for a long time, you need to stand up and move around for at least an hour. When you can't leave the office, try to put things like folders in a place where you have to stand up to get them, or stand up purposefully to answer the phone, and relax during a break after lunch.

4. Flexion and extension of the back

For people who work at a desk, flexing and stretching the back can prevent and relieve back pain. Stand up straight every 15 minutes while working, put your hands on your waist and lean back. The posture should be slow and stable when flexing and extending.

5. Lift objects appropriately

Carrying a small box or a bag of food can cause back pain. If you are lifting something, hold it as close to your body as possible. Don't straighten your arms or lower your head to pick up things. Try to keep your back vertical, then bend your legs and squat to pick up. There is no need to overload leather goods. If you are accustomed to filling your handbag with magazines, skin care products, keys, wallets, etc., please lighten the burden of leather goods. Overloading leather goods will increase the burden on your back and cause back pain. It is recommended that you use a backpack, which will evenly distribute the weight on your body.

6. Exercise before going to bed at night

When lying flat on your back, place a pillow under your knees to ensure that your neck and spine are in a straight line. If you sleep on your side, keep your knees bent. But in any case, you must use a low-thickness pillow, because a high pillow will force the neck to move up at a certain angle, thereby bending the spine.

7. Stay healthy and slim

One way to avoid back pain is to maintain an ideal weight. When you overload, your muscles are in poor condition. It is recommended that you do aerobic exercise for 20 to 30 minutes 4 times a week, pay attention to the diet structure, and eat more low-calorie, nutritious foods.

Office workers sit in the office for a long time, and they are prone to some diseases unique to office workers. When we work, we use these tips to relieve stress and exercise to prevent many diseases.