How to sleep on a roller

To wake up in the morning cheerful and in a great mood, it is important not only the number of hours of sleep. A comfortable mattress, hygienic underwear and, most importantly, a comfortable pillow are the main conditions for a healthy rest. They become even more important if a person suffers from any pathologies, especially from the musculoskeletal system.

Most people lead a sedentary lifestyle, working in a sitting position and with tense back and shoulder muscles, which later leads to negative consequences. The other extreme is excessive physical activity, which destroys the structures of the spine. Osteochondrosis is gradually formed, which is facilitated by age-related changes.

The value of orthopedic pillows

You can get rid of the manifestations of osteochondrosis or articular pathologies in various ways. After a medical consultation and a complete examination, the patient receives an individual treatment regimen, which includes drugs with various mechanisms of action, physiotherapy methods, recommendations for nutrition, massage and exercise therapy. No less important place is occupied in it by advice on how to sleep on an orthopedic pillow and how to choose it correctly, because only a product of this purpose should be used for spinal pathologies.

Pillows designed for the treatment of certain diseases and called orthopedic pillows are designed to perform the most important functions:

• unload the spinal column as much as possible during sleep, without increasing its physiological kyphosis and lordosis;
• ensure complete relaxation of the muscles of the shoulder girdle and the muscles surrounding the cervical and other parts of the spine;
• do not interfere with normal blood circulation, lymphatic drainage and innervation of the neck and head, that is, the position of a person in a dream should be such that there is no compression of the most important blood vessels and nerve trunks.

If the functionality of orthopedic pillows fully meets these requirements, then their effectiveness will soon be positively assessed by the patient himself. He wakes up alert, active, without pain and numbness in the neck and throughout the body, with perfectly functioning joints and spine.

Types of therapeutic pillows

An orthopedic pillow can be used by every person who has pain in the neck and shoulder muscles, who notices difficulties with various movements of the head and neck, or fixes the appearance of a crunch or “goosebumps” in these areas. You can choose a medical product yourself, they exist in several sizes, have different heights (thickness) and shapes.

Pillows are available in two sizes, 50 cm by 70 cm or 40 cm by 50 cm. The height of the product should be different for each person, as it depends on his size, so they exist with different thicknesses. To find out, you need to measure the distance from the neck to the end of the shoulder joint and then add 1-2 cm to the resulting figure. This will be the optimal height, on average it is 10-12 cm.

The form can be of two types:

• rectangular with two rollers on the long sides, with a notch between them;
• in the shape of a crescent moon.

The attending doctor will tell you what form to choose, as it depends on many factors. For example, on how a person is used to sleeping, on his back or on his side, what age he is, what diagnosis he has and whether he suffers from concomitant diseases. The most important is the quality of the filler. It should be comfortably springy and at the same time soft, not caking over time and have high wear resistance. In addition, it must be hypoallergenic and made of environmentally friendly and safe materials. The outer layer of the product, or cover, must be textile, removable, free of dyes and other chemicals, and also perfectly amenable to cleaning by hand or in a washing machine.

How to sleep on a pillow to achieve a positive result

Finally, the pillow is selected and purchased in a specialized salon or store and brought home. I already want the evening to come soon and it will be possible to test how effective it is. However, there are certain points regarding how to sleep properly on an orthopedic pillow. Without knowledge of these rules, disappointment and even deterioration in health can occur, a person will wake up not with a light head, but with pain throughout the body.

Therefore, it is very important to remember the following:

• if the patient sleeps on his back most of the night, then the optimal pillow height for the average person should be 8-10 cm (this depends on the size of the arc of the natural cervical lordosis, and not on the width of the shoulder);
• for those rare individuals who are used to lying and sleeping on their stomach, the product should be softer and lower, 6-7 cm (also determined by cervical lordosis);
• in any position of the body during sleep, its longitudinal axis, namely the spine, must have an anatomical location and not acquire any curvatures in addition to physiological ones;
• if the patient prefers to sleep on his side, then the higher side of the product should be located under the head, and the lower side - under the neck; if a person sleeps on his back, then the pillow turns over; this achieves the most physiological location of the cervical spine, without increasing the natural lordosis;
• the width should not be less than the entire width of the patient's shoulders, so that in the supine position both shoulders are also partially supported by the pillow, which ensures optimal unloading of the muscles of the girdle of the upper limbs. Therefore, for adults and children, products that have a certain width are selected (with a rectangular version - length).

Subject to these rules, an excellent result will be felt almost immediately, in just 2-3 nights. Blood circulation and lymph drainage are normalized, muscles completely relax during sleep, pain syndrome is largely stopped. The correct position of a person on an orthopedic pillow is shown in the following photo:

But there are cases when the orthopedic product is still chosen illiterately. This is especially true for incorrect height or width, which, even if the rules of sleep are observed, leads to a negative result, and the patient wakes up with a “heavy” head instead of waking up easily. You can understand this already on the first night of use by certain signs.

If an adult or a child, lying on his side, all the time seeks to put his hand or part of a crumpled sheet under the pillow, then this means one thing: the pillow was too low. At the same time, the curvature of the spine increases in the cervical region, which inevitably leads to the formation of muscle spasm and poor blood circulation. There are two ways to correct the situation: buy a new pillow, individually tailored to the width of the shoulder, or continue to use the one already purchased, but put a rolled towel under it so that the height exactly matches the width of the patient's shoulder. The same advice applies to cases when a person sleeps on his back and also puts his hand under his head for comfort.

If in the morning instead of a good mood, the head, neck and shoulders hurt, then this also confirms the fact that the pillow was too low. But there is another extreme, when it is too high for the patient. In these cases, already during sleep, a person wakes up from an increase in pain and additionally feels numbness or paresthesia in the shoulders or arms, which is explained by compression of the nerve trunks and blood vessels, as well as a sharp muscle spasm. There is only one way out: competently purchase another product.

It should be noted that one orthopedic pillow, even if chosen correctly, but combined with an ordinary, soft and uncomfortable mattress, will not be able to fully provide a healing effect. It simply cannot be if the cervical spine and head are located correctly, but other departments “fall through” into an overly soft mattress, which significantly bends the spinal column. Therefore, it is recommended to purchase a therapeutic pillow in combination with a special mattress.

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A special roller under the lower back for osteochondrosis will help normalize blood flow in the brain and save a person from unpleasant pain symptoms. Such a product is sold in pharmacies. It is available in various lengths and thicknesses. The material for such rollers is compress cotton wool, foam rubber or a waffle towel. Which roller to choose, it is better to consult with your doctor. According to the diagnostic results, he will see a more accurate picture of the ongoing changes in the spine and select the optimal corrective product.

What is a roller for?

Lumbar osteochondrosis is a disease common among young and old people. It is accompanied by unpleasant symptoms, worsens the quality of life and requires special complex treatment. Often, to alleviate the patient's condition at night, sleep rollers are prescribed - a product about 700 mm long, which will support the spine during rest even at the moment when the person turns on his side, choosing a comfortable position for himself.

The thickness of the roller for cervical and lumbar osteochondrosis is selected taking into account the distance between the body and the mattress on which the patient will sleep. You can measure the distance yourself at home and, based on the results, choose the appropriate model.

If you are concerned about severe pain, the roller from osteochondrosis of the lumbar should be placed simultaneously under the back, knees and shins. To relax the lower back, experts recommend always keeping the legs slightly higher than the body, about 8-10 mm from the surface of the bed.

The roller under the neck with osteochondrosis helps to ensure:

• comfortable rest and sound sleep;
• prevention of headaches;
• prevention of curvature of the neck;
• stimulation of cerebral circulation.

For pain in the lumbosacral region, the roller is used to relax the muscles and relieve them of fatigue, get rid of obsessive discomfort, and eliminate tension in the spine. Also, thanks to the orthopedic product, vertebral mobility is provided, blood circulation is normalized.

The use of the roller should be combined with absolute comfort, there should not be any pain during its use. If discomfort occurs, stop using the product and try to pick up a roller of a different, more suitable height.

Use of an orthopedic product in exercises

With cervical osteochondrosis, thoracic or lumbar, special exercises are necessarily selected, the purpose of which is to eliminate painful symptoms in the form of dizziness, pain, numbness and improve blood circulation in the brain. Depending on the changes in the spine, the doctor prescribes an individual set of exercises that are performed regularly, using an orthopedic roller:

1. The first exercise is aimed at relaxing the muscles and strengthening the nutrition of the discs. To perform it, you need to lie on any horizontal surface, put a roller under your neck so that your head hangs a little. Slowly you need to rotate your head in different directions for 1-2 minutes.
2. Sit on a chair with your head tilted slightly. Looking ahead, you should tilt your head down slowly, with relaxed muscles.
3. The head is tilted forward, making rotational movements as a sign of denying something.
4. The head is straight, the gaze is straight ahead. Rotate it in different directions, slowly and rhythmically.

Lower back exercises

If there are no problems with the neck, and degenerative changes are observed in the lumbar region, the roller will help alleviate the condition in a set of exercises. If it is not possible to purchase an orthopedic device, you can make it at home. To do this, arm yourself with a cotton towel, twist it and secure it in this state with an elastic band or rope. Before fixing the towel, make sure that its length and width matches the parameters of the body. It is optimal when the length of the product on both sides is slightly greater than the width of the back, and the height is 12-15 cm.

It is necessary to perform a set of exercises on a hard horizontal surface - a floor or a couch. If there is a gymnastic rug, then it will be more convenient to train on it. When everything is ready, you can begin to perform the exercises:

1. You need to sit on the floor and slowly lower yourself onto a homemade or purchased roller placed under your back. This should be done very carefully to avoid discomfort, dizziness and sharp pains. The location of the roller should be in the navel, not lower and not higher. This can be checked by running your finger from the navel to the roller.
2. The legs need to be spread a little to the sides, connecting the thumbs of both limbs together so that they are in close contact, while the heels are apart. Since it is quite difficult to fix the legs in this position for a long time, experts recommend fastening the fingers with an elastic band for the duration of the workout.
3. The upper limbs should be raised, connecting the small fingers of both hands and put behind the head. So you need to stay for 3-7 minutes (as far as patience is enough). Gradually, the duration of being in this position should increase. This exercise helps to straighten and stretch the spine.
4. When the gymnastics is over, you need a certain amount of time to remain at rest. Sudden movements are prohibited to avoid displacement of the bones. You need to rise smoothly, turning over first on your side, then on all fours, and only after that - to a vertical position.

It is important that the training is regular, performed at the same time.

Indications and adverse reactions

Exercises with an orthopedic roller are recommended for osteochondrosis - cervical and lumbar - to prevent complications and eliminate pain symptoms. Such gymnastics is recommended for people who want to lose weight. During classes with a roller, the digestive tract organs take the correct position, due to which there is an improvement in metabolic processes. If you put the product under the chest area, you can improve the condition of the spine of the thoracic region, while the mammary glands will become elastic and toned.

During charging, you need to monitor your well-being. Often, if the exercises are performed incorrectly, discomfort may appear in the form of:

• dizziness;
• headache and tinnitus;
• nausea;
• acute pain in the lumbar region;
• blackouts in the eyes, up to fainting.

If such symptoms appear, it is better to visit a specialist for examination. Gymnastics with a roller for lumbar and cervical osteochondrosis will help improve the patient's condition, but it will not work to get rid of the disease itself with its help. Osteochondrosis is treated comprehensively, with the use of ointments, tablets, rubbing, massages, a change in diet and lifestyle.

Spinal traction at home

Even before our era, the famous ancient doctor Hippocrates took up the problem of treating scoliosis and invented a special system for correcting and stretching the spine. This system is used in modern medicine today. In Europe in the 18th and 19th centuries, forced traction of the spine was practiced with the help of special devices. But often this led to disastrous results, and as a result, spinal traction was subjected to quite serious criticism from the doctors of that time.

• What you need to know
• Horizontal underwater hood
• Stretching the spine at home

Over time, orthopedists have come to the conclusion that prolonged and strong traction is dangerous, because the stretching force affects healthy areas and does little to no benefit to the damaged area of ​​​​the spine.

What you need to know

For those who want to perform the traction procedure, there are a few rules to remember, following which will help protect yourself from causing additional damage.

• Pure traction cannot be used to correct scoliosis. For this, it is necessary to take only complex conservative treatment.
• Spinal traction should be performed only under the supervision of an experienced physician without self-medication. In this case, self-treatment will lead to complications.

Underwater traction

For more than half a century, vertical underwater traction of the spine has been very popular in Russia. Now it is considered the most effective method in the treatment of the musculoskeletal system.
Vertical underwater traction is carried out by suspending the patient in water, followed by fixation. Next, the load is suspended from the pelvic girdle and gradually the weight of the load increases, and then decreases.

With the help of the interaction of traction and the simultaneous effect of a common bath with warm water on the patient, there is a therapeutic effect on the spine. All procedures can be carried out in fresh water. It is also possible to use mineral (natural or artificial) waters.
They can be:

• chloride,
• sodium,
• turpentine,
• radon,
• hydrogen sulfide.

Underwater traction has a rather strong effect on the lumbar spine. This is facilitated by a slight decrease in lordosis in the lumbar region, which causes an extended position of the body in the water. Often, when stretched with this procedure, radicular pain is dulled in some patients, or even disappear altogether.

Before deciding on treatment with underwater traction, the patient should undergo a number of mandatory procedures, namely, an x-ray of the spine and magnetic resonance imaging of the lumbosacral region. Going to the resort, you need to take all the results with you.

Due to the fact that underwater traction does not carry strong physical exertion and is a physiological technique, this allows it to be used in case of severe pain.

In the course of all procedures, care must be taken to exclude sudden movements, hypothermia and heavy physical exertion. The treatment period is approximately 10 or more treatments (5 times a week). After the course of treatment, all patients should sleep on a hard bed and wear a corset.

Indications for underwater traction

Indications for underwater extraction are such diseases:

• sciatica,
• scoliosis and kyphoscoliosis,
• flattening of the lumbar lordosis,
• root compression,
• deforming spondylosis,
• ankylosing spondylitis at an early stage.

Restrictions on the use of underwater exhaust

For underwater hood there are such contraindications:

• sequestered disc herniation, in particular, compression of the cauda equina,
• a pronounced pain syndrome in the acute stage of the disease,
• cerebrovascular accident,
• inflammatory spinal syndrome,
• cicatricial adhesive epiduritis, arachnoiditis,
• spinal fractures,
• patient weight over 100 kg and age over 60 years,
• tumors of the spine, certain diseases of the skin and much more.

Horizontal underwater hood

Underwater horizontal traction of the spine differs from the vertical one in that it is carried out using a special shield. A patient with a pelvic girdle and a cable attached to it is fixed on the shield.

The lower part of the shield with the patient's legs is lowered into warm water, while the patient's chest remains above the water. The load is suspended on cables and its mass increases, after which the weight of the load decreases.

Stretching the spine at home

If the doctor has prescribed a spinal traction for the patient, then some procedures can be performed independently. To start exercising the spine at home, it is necessary to relax the back muscles. This can be done with a warm bath, which must be taken for 15 minutes. After the bath, a back massage is necessary with a massage roller or hands. You can also just rub yourself with a towel.

Stretching at home is done using a couch. Its headboard should be raised by about 30 cm. Next, two fabric straps should be attached to the headboard of the couch. Their length should be one and a half meters, and they should be approximately 5-7 centimeters wide. The middle part of the straps is filled with cotton.

Hands are threaded into the prepared straps, and traction occurs under the influence of the patient's body weight. This procedure can be carried out for quite a long time, about 3-4 hours. To enhance traction, you can attach a belt with two cords in the suprapelvic part, to which a load of 3-4 kg will be tied.