Sleeping positions: Is yours correct? |25 May 2020

Physio Selva, based at Dr Murthy’s Clinic, has spoken about the importance of good posture while we sleep in the prevention of musculoskeletal, digestion and respiratory issues.

Physio Selva has completed a Master Degree, specialising in Orthopedic Physiotherapy and has been practicing since 2001. Over the years, he has treated different kinds of physiotherapeutic conditions especially neuro, orthopedic and sports related injuries. He has been working in Seychelles for a decade and has treated both Seychellois and foreigners at the clinic.

Following is an interview with Physio Selva.

Seychelles NATION: Tell us about sleeping positions and why it is important to consider these.

Physio Selva: There are three most common types of sleeping positions; namely on the back which is also known as the supine position, on the stomach also called the prone position and on the lateral side whereby somebody sleeps on the side.

Maintaining a good posture while you sleep is as important as when you are doing any other activities which include walking or gardening. Sleeping with a good posture prevents musculoskeletal, digestion and respiratory issues. Musculoskeletal disorders can include for example tension in the neck which is quite common as well as muscle strain which causes soreness and pain which can be quite uncomfortable.

Seychelles NATION: What is the recommended way to position ourselves while we sleep and why?

Physio Selva: Regardless of your sleeping position you need to try to keep your ears, shoulders, and hips aligned.

The lateral sleeping position, meaning sleeping on your side, is advised because abdominal muscles will be more relaxed for breathing and it helps to avoid apnea which is a temporary cessation of breathing which occurs during sleep. This sleeping position also prevents gastro regurgitation which is a digestive disorder that can occur when acidic stomach juices or food and fluids back up from the stomach into the esophagus. It also prevents you from getting neck, back and joint pain.

However, an individual may have his own sleeping position which makes him or her more relaxed for a longer period of time. At all times however, there is the need to maintain proper posture with support.

For example, if you sleep on your back, put a small pillow under the back of your knees to reduce stress on your spine. This will also support the natural curve in your lower back. The pillow you use for your head should support your head, the natural curve of your neck and your shoulders.

I also advise patients to do regular exercise as well as stretching to prevent morning stiffness which also prevents pain and improves joint flexibility.

Seychelles NATION: Are there any positions that are not recommended?

Physio Selva: Crooked posture or what is known as the prone position can give complications for all age groups including infants and children. This is the position whereby you sleep on your stomach which can increase the risk of sudden death in infancy. This position may lead to neck pain and strain the shoulder and upper back muscles. It also puts pressure on the nerves within the arms.

Seychelles NATION: What about our pillows and mattresses – are these important to consider as well?

Physio Selva: Cervical pillow is advisable for the neck and for mattresses, foam is better; however it should not be too firm or too soft. For pregnant women, it is best to use C-shaped pillows as well. If you are getting all kinds of pain and stiffness in your body when you wake up in the morning it is a sign that you either have to replace your mattress or pillow. It is advisable to change your pillow once a year.

For more information, contact Physio Selva:

Telephone: 2764848

Interview by F.P.