Question to the expert: Is it true that you need to sleep on a hard
OLGA LUKINSKAYA
RESPONSES TO THE MAJORITY OF US QUESTIONS we used to search online. In the new series of materials we ask such questions: burning, unexpected or widespread - to professionals in various fields.
“Orthopedic” pillows, mattresses, sandals and insoles flooded the market, special pharmacies appeared to sell them, but it’s not clear whether everyone needs them in a row. Is it true that orthopedic insoles prevent diseases of the spine - or do they just make shoes more comfortable? Do I need to sleep on a hard mattress or on a pillow with a notch so that my back and neck do not hurt? We asked these questions to the expert.
Vera Kachurina
doctor - orthopedic traumatologist of the clinic "Rassvet"
In Greek, ortos means "correct, direct"; everything connected with orthopedics or called orthopedic is often perceived as correct, useful and even necessary for everyone. In fact, it is a rather narrow term that refers to the treatment of orthopedic diseases or deformities. It is difficult to imagine that products sold in the mass market without a doctor's prescription can cure or correct the deformity. In fact, “orthopedic” for mattresses, pillows or shoes for healthy people is not quite the right definition. Much better would be something like "ergonomic".
There is a stable notion that sleeping on a soft one is harmful, and on a hard one it is useful that a special “orthopedic” mattress is absolutely necessary for the prevention of back pain, and for scoliosis or injury, you should generally sleep on the boards. All this, of course, myths. If we turn to the history of the issue, it turns out that on what humanity has not slept (and continues to sleep): on stoves, floors and chests, mats and thin futon mattresses, on high, sloping beds with a million pillows at the head, on soft goose feather beds, cots and cushioned sofas, or even in hammocks. And it cannot be argued that in this case every single person suffers from lack of sleep, back pain or spinal deformities.
Rational grain is that during sleep should be maintained the most natural position of the spine with minimal muscle tension. Sleeping on too soft can theoretically contribute to the overstressing of the muscles due to the fact that the spine "fails", and the muscles are trying to "hold" it. Sleeping on a hard surface leads to discomfort due to excessive pressure on the bony protrusions, especially in thin people. Thus, the best is the golden mean, that is, a semi-rigid mattress.
To reinforce this theory, a randomized clinical trial was conducted in Europe that compared the effects of semi-rigid and rigid mattresses on lower back pain. It turned out that in patients who slept on semi-rigid mattresses, pain syndrome decreased. However, the study used the European hardness scale, which is not generally accepted, and only spring mattresses. The concept of "semi-rigid" in general can hardly be universal - if only because people differ from each other in weight.
Best of all - the golden mean, that is, a semi-rigid mattress. True, it can hardly be a universal concept - because people differ from each other in weight
There is modest evidence that water beds or special foam mattresses that repeat the physiological curves of the body, can improve the quality of sleep compared to hard mattresses, but the level of evidence leaves much to be desired. In general, if a person does not have diseases of the spine, and in the morning he rises vigorous and rested, then the existing mattress performs its function. If there are any problems, it is advisable to discuss them with a doctor, and, perhaps, a properly selected semi-rigid mattress can improve the situation - and the criterion of success will be an improvement in subjective sensations.
The situation is similar with orthopedic pillows. No serious research has been done on this topic, there is no evidence. Interestingly, the habit of placing something under the head (for example, a hand or a stand) is historically associated with the need to release the second ear - this helps to hear the danger signal. None of the clinical recommendations for the treatment of pain in the neck do not have recommendations regarding the use of special orthopedic pillows - so it is worthwhile to be guided by common sense and considerations of convenience for a particular person.
Pillows with a roller under the neck and a notch under the head seem to be a logical way to keep the cervical spine on the same level with the chest (although it is completely meaningless for those who sleep on their stomachs or wake up, hugging the pillow, not at all in the position in which it lay) . In orthopedic salons it is suggested to measure the distance from the shoulder to the ear with a centimeter, and, focusing on this value, to choose the height of the pillow - however, this approach, alas, does not always give the desired results in terms of sleep quality. Since there are no uniform recommendations, the pillow must be selected on the basis of your own feelings - specifically, the one that allows you to get up in the morning with good health is suitable for you. Height, filler, stiffness, price and manufacturer do not matter. Definitely, one thing can be said: children under two years old do not need a pillow, because they have not yet formed physiological lordosis of the cervical region.
Orthopedic insoles - a useful acquisition not only for people with diseases of the musculoskeletal system, but also for completely healthy
But orthopedic insoles are a very useful acquisition not only for people with diseases of the musculoskeletal system, but also for completely healthy ones. We all mainly walk on a hard surface (asphalt) and when selecting shoes we focus more on its appearance. As a result, the feet are forced to work in not the most favorable conditions, and a correctly chosen orthopedic insole helps to reduce the load on the feet and joints of the legs, correct the gait biomechanics, compensate for the negative consequences of wearing the wrong shoes and prevent problems from developing in the future.
Using soft cushioning insoles for sports reduces the chance of injury. Of course, if a person already has a deformation of the feet, you should not count on miraculous healing. The task of orthopedic insoles is not to correct the structure, but to improve the function. There are studies confirming the effectiveness of insoles in relation to pain in the feet. However, such an effect can hardly be obtained from gel insoles sold in underground passages, or even ready-made insoles made from orthopedic salons according to universal patterns.
Insoles should be made individually after examination by an orthopedic surgeon or a podiatrist (foot health specialist). With insoles should be primarily comfortable. Pain, discomfort, the appearance of corns when wearing the insole indicates that it is chosen or made incorrectly. Frame, rigid insoles are already a thing of the past and, according to modern orthopedic concepts, are not effective; Now they are made of softer materials like polyurethane, which, in the process of using, are finally adjusted to the shape of the foot.
PHOTO: Core Products, Triad Foot & Ankle Center