¿Qué posiciones para dormir son mejores para evitar el dolor de espalda?

Duerme bien y sin dolor

Dormir de lado

[{"selector":"#anim-8d11e85d-3962-45e1-9b7a-5244a156e471","keyframes":{"opacity":[0,1]},"delay":20,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e70b2ed3-1f54-4290-95cf-9718695070cf","keyframes":{"transform":["translate3d(107.767%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":20,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-602cfa5a-b4ce-4ef5-8c01-10390d321a59","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f72919cf-fcb3-4d0a-bc24-616fb092e9f0","keyframes":{"transform":["translate3d(-130.88804%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64d9b066-8f1a-4766-9523-5703c99ffff7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-2.842170943040401e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5b02fa9f-3692-45df-b83b-e8e4a88480c4","keyframes":{"transform":["translate3d(-243.47831%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-6616c9ac-51c4-4dd5-82b3-532bcd90e789","keyframes":{"transform":["rotateZ(-180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] [{"selector":"#anim-f4325d70-7914-4827-ac6c-a127ec9168df","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6ad4bd2-1c30-4ecb-a2de-3b893c5da5b0","keyframes":{"transform":["translate3d(-161.95652%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fuente: University of Pittsburgh Medical Center (UPMC)

Dormir boca arriba

[{"selector":"#anim-3fa9a677-8fcb-4ce8-a781-64a2d4cb09b3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-2.842170943040401e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-bf65db53-766c-4269-a78a-03d9a8f5468e","keyframes":{"opacity":[0,1]},"delay":20,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-356f49f4-744c-4fc5-a6fc-cb8df0219639","keyframes":{"transform":["translate3d(113.1068%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":20,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-787619fa-5e97-4279-87a8-f264fc816c97","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-879f80f1-d8a9-4138-91fe-7debba2b9b24","keyframes":{"transform":["translate3d(-130.88804%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-28c8f772-4018-41da-8278-0a7f38468301","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-29491679-8030-44ef-8515-46c77de2b45a","keyframes":{"transform":["translate3d(-161.95652%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3dd89341-eacb-4742-92e3-5cbdcdc06d6a","keyframes":{"transform":["translate3d(-224.63772%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-d0d048ef-eba4-4970-a338-1c1da5639278","keyframes":{"transform":["rotateZ(-180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] Fuente: University of Pittsburgh Medical Center (UPMC)

Dormir boca abajo

[{"selector":"#anim-93acb5c8-eb58-481e-a19c-289b06a877fa [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-2.842170943040401e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5acf30cd-13ee-4162-95fa-12cab548e9dc","keyframes":{"opacity":[0,1]},"delay":20,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6a9d95b7-9e1f-4bfb-af11-24e2a1906448","keyframes":{"transform":["translate3d(113.1068%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":20,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cbe6b93b-5b8c-4eea-882d-5d85ca416f6a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2438c139-28ea-4b7a-b5dd-4b87e290e2f7","keyframes":{"transform":["translate3d(-130.88804%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a53688f3-fc7f-4108-bdbb-91b4eaa7c09a","keyframes":{"transform":["translate3d(-227.53623%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-9272973e-9223-4ca2-96a7-382ee864e131","keyframes":{"transform":["rotateZ(-180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}]

… pero si al poner la almohada en el cuello hay presión en la espalda, lo mejor será dormir con la cabeza en la cama

[{"selector":"#anim-ce61458b-401e-412a-a3a3-cb80e22e9e1d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-2.842170943040401e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-05371ef7-6667-4460-887c-8a1ad0257237","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-20c37f37-fb3a-45f6-8cfe-b22672ccc44e","keyframes":{"transform":["translate3d(-128.95752%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-076c4c47-4257-4357-a074-3a7324da073d","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-504c2b98-f7e4-4adf-9731-1eba37c6797e","keyframes":{"transform":["translate3d(-159.78262%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fuente: University of Pittsburgh Medical Center (UPMC)

Estas tres posiciones para dormir ayudan a mantener la posición natural de la espalda y liberar tensión, evitando el dolor

[{"selector":"#anim-0e2021ce-8466-4686-a3f9-d6432954a7ab [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-2.842170943040401e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-da2df06f-6dd8-486c-94f4-92780c9714c4","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-69db8393-7381-4968-89ff-f30bb86ad5de","keyframes":{"transform":["translate3d(-132.41525%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aa0c567c-d9f0-4f2f-8300-8060540c3559","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7669cefb-feeb-4473-8286-c9cec277e135","keyframes":{"transform":["translate3d(-161.41304%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fuente: University of Pittsburgh Medical Center (UPMC)

Encontrar la posición para dormir más cómoda y con mayor apoyo es vital para descansar sin dolor

[{"selector":"#anim-74735e6c-161c-400a-895a-31ddd273eed1 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-2.842170943040401e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-07c68c0f-a07d-4531-9a10-90692110da92","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-147313b5-43f5-43a6-8c91-017cf28743f1","keyframes":{"transform":["translate3d(-129.53668%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-447e0a5d-ff9c-4d98-b339-8d99a90f28e7","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5e4c1280-fef4-4a9e-9736-42e422b721fe","keyframes":{"transform":["translate3d(-161.95652%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fuente: University of Pittsburgh Medical Center (UPMC)

Otros consejos útiles para dormir sin dolor de espalda son:

[{"selector":"#anim-66fec91e-a187-4ede-8b60-6866008c9892 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-2.842170943040401e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-6734f317-5bd1-4b53-9380-cb8944c94016","keyframes":{"opacity":[0,1]},"delay":20,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3c53609f-618c-418b-bf68-887986fe33fd","keyframes":{"transform":["translate3d(128.64078%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":20,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-145d5973-37b1-460c-aef0-efe601d466b6","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c8d43863-2dcf-4762-8a28-04f3c2cc88b0","keyframes":{"transform":["translate3d(-124.81203%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d61480ea-1e78-495d-ad5b-10229e478044","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cf952f5e-cc9e-43fb-9b0b-2fbd006be257","keyframes":{"transform":["translate3d(-161.95652%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00085628-58f8-445b-80e0-93e79d057bd1","keyframes":{"transform":["translate3d(-178.26091%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-cea8d798-1c70-4e3b-bace-0b44ad36585a","keyframes":{"transform":["rotateZ(-180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] [{"selector":"#anim-122293e0-7941-4940-88df-88d59f31e0d0","keyframes":{"opacity":[0,1]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e973851e-51d6-41f5-b841-c8bbb4e888d8","keyframes":{"transform":["translate3d(-124.81203%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fuente: University of Pittsburgh Medical Center (UPMC)

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¿Problemas para dormir? Conoce estas técnicas de expertos para conciliar el sueño ¿Qué hacer para dormir bien y tener un sueño reparador? ¿Cómo afecta el insomnio a la salud y vida de las personas?

Duerme bien y sin dolor

Tres posiciones para descansar y evitar el dolor de espalda

Dormir de lado

Al dormir de lado, lleva las piernas ligeramente hacia el pecho y usa una almohada entre las rodillas

Dormir boca arriba

Mantén la curva natural de la espalda y evitar dolor colocando una almohada debajo de las rodillas o del cuello

Dormir boca abajo

Aunque no es una posición recomendable, se sugiere colocar una almohada debajo del abdomen y la pelvis o por abajo del cuello…

… pero si al poner la almohada en el cuello hay presión en la espalda, lo mejor será dormir con la cabeza en la cama

Estas tres posiciones para dormir ayudan a mantener la posición natural de la espalda y liberar tensión, evitando el dolor

Encontrar la posición para dormir más cómoda y con mayor apoyo es vital para descansar sin dolor

Otros consejos útiles para dormir sin dolor de espalda son:

· Comprar una cama firme

· Comprar una almohada especial para dolor de espalda

TE RECOMENDAMOS