The term "scoliosis" indicates a complex and unnatural curvature of the spine; if you suffer from it, you must pay close attention to the way you sleep, because choosing an incorrect posture can aggravate the symptoms. There are also some things you can do to get a better rest.
Steps
Part 1 of 3: Sleeping in the Correct Position
Step 1. Sleep on your back
The best position for people with scoliosis is on the back, as it is neutral and does not cause unnecessary stress or unnatural curvature in the spine.
Especially people who have lateral scoliosis should sleep this way
Step 2. Avoid the prone position
If you have scoliosis, sleeping on your stomach is particularly harmful because it forces the middle and lumbar sections of the spine to stay straight while the neck has to rotate.
Step 3. Try not to rest on your side
While it does not cause as much damage as the prone position, it is not the best posture for those with scoliosis, as it transfers unnecessary pressure to the pelvis, neck and shoulders.
Step 4. Get used to sleeping in the new position
If you have never taken the supine one, you may have the feeling that it is unnatural; if you find that you instinctively change posture during the night, you need to practice some "tricks" to break this habit.
- For example, you can create a "barricade" of pillows around your body that prevent you from rolling around on yourself.
- Alternatively, attach raw peas (or other similar items) to the side of the pajamas using duct tape. their consistency should make the lateral position uncomfortable and force you to return to your back.
Part 2 of 3: Using the Right Support Devices
Step 1. Buy a good quality mattress
If you have scoliosis, it is essential to sleep on a surface that is comfortable and that provides good support; a medium-firm mattress is fine for most people, but it's especially important that it's comfortable for you.
Memory foam models are not the best choice for those with spinal curvature problems, as they do not provide as good support as traditional ones
Step 2. Opt for orthopedic pillows
Many people who have scoliosis do not have the correct curvature of the neck and lower back; try using a cervical pillow and lumbar roll to improve the curvature of these areas in a healthy way.
It is better to use a single pillow or a single roll rather than several; sleeping on a pile of pillows can be harmful
Step 3. Follow the orthopedist's instructions regarding the use of the brace
If you must use one of these devices to correct the curvature of the spine, it is important to wear it for as long as prescribed; most patients need to wear it for 21 or more hours a day, which means they need to wear it at night as well.
Part 3 of 3: Sleep Better
Step 1. Stay active
The movement relieves any back pain and also allows you to consume energy, so you can fall asleep more easily in the evening.
- Aerobic exercises, stretching and movements aimed at strengthening the abdominal brace are perfect for patients with scoliosis.
- Avoid contact sports and competitive swimming as they can strain your back excessively.
Step 2. Keep the room dark
People with abnormal curvature of the spine produce lower doses of melatonin, the hormone that helps you fall asleep. Night light, whether it comes from a lamp, TV or any other source, alters the release of this substance in anyone, but is particularly annoying for individuals who already naturally secrete little melatonin.
Children who have scoliosis tend to have higher levels of growth hormone, which is usually accompanied by a low concentration of melatonin
Step 3. Be patient as you get used to the brace
If you have recently been using it to treat the deformity, you may feel that it is impossible to sleep comfortably. Fortunately, most patients adapt quickly; you should no longer have any difficulties in the space of a week or two.
If after this time you continue to be unable to sleep, call your orthopedist to find out if any changes to the brace are necessary
Step 4. Manage the pain
Although some people do not complain of any physical pain, others experience severe pain caused by the deformation of the spine; if it prevents you from sleeping, talk to your doctor to find out which therapy is best for you. There are many ways to control the suffering generated by this disease, which vary according to the severity of the same.
- For mild pain, you can take an over-the-counter NSAID (non-steroidal anti-inflammatory drug) such as ibuprofen; if it is more intense, your doctor may suggest prescription pain relievers.
- The orthopedist may also recommend spinal injections to relieve pain, although they only have a momentary effect.
- Physiotherapy and chiropractic treatments can help you achieve long-term well-being.
- If you have not achieved any results with these pain relief methods, your doctor may suggest surgery. The most common procedures for this spinal deformation are decompression, during which the surgeon removes a disc or spinal bone to prevent it from putting pressure on the nerve, and spinal fusion, which involves joining two or more vertebrae together to improve the shape of the column.
