How to sleep for a long time with backache? How to sleep for a long time with backache?

Sleeping can make people relax physically and mentally, so many people don't want to get up as soon as they sleep, which leads to a particularly long sleep time. However, sleeping too long is not a good thing, because it will bring many uncomfortable symptoms. For example, poor spirit, backache, so what should I do if I sleep for a long time? How to sleep for a long time with backache?

1. Causes of back pain after sleeping for a long time

(1) caused by sleeping position

When you sleep, you always sleep in a posture, like sleeping on your stomach, your face will be tilted to one side, which will easily skew the cervical vertebrae, affect the lumbar vertebrae and increase the burden on your waist. Coupled with long sleep time and long-term fatigue of waist muscles, it is easy to cause damage to waist muscles and low back pain.

(2) The mattress is too soft or too hard.

Sleeping mattress is too soft or too hard, which is easy to cause the distortion of lumbar spine. The bed is too soft, the bed surface sags, and it cannot provide proper spinal support. The middle of the spine will sag, and the waist muscles will be in a tight state. Sleeping for a long time will lead to low back pain.

However, a well-slept bed, which excessively supports the shoulders and buttocks, will not make people relax their physiological bending properly during sleep, but will also cause the spine to be twisted and the lumbar tendons to be in a state of tension for a long time, which will lead to low back pain.

(3) catch a cold at the waist

Don't pay attention to your waist to keep warm when you sleep. If you sleep for a long time, it will easily lead to cold in your waist, and it will also cause backache.

(4) diseases such as lumbar muscle strain.

People suffering from lumbar muscle strain, lumbar disc herniation and other diseases are prone to low back pain after long-term sleep because of the stress on the lumbar muscles.

2. What should I do if I have a backache after sleeping for a long time?

(1) hot compress

Proper hot compress on the painful part of the waist is helpful to relax the tight muscles in the waist, promote blood circulation and relieve pain.

(2) Massage

Massage, massage helps to relieve tense muscles and help to eliminate back pain. Sleeping for a long time can massage the painful parts and relieve back pain.

(3) Twist the waist

Most people have low back pain after sleeping for a long time, which is caused by poor sleeping posture. You can get up and exercise your waist, do waist twisting exercises and stretch your abdominal muscles and waist muscles.

(4) retrogression

Walking backwards can exercise the muscles of the lumbar spine and enhance the stability and flexibility of the lumbar spine. The lumbar spine, which is used to walking forward at ordinary times, can be relaxed by walking backwards. Moreover, walking backwards can keep the tension and relaxation of the waist muscles, thus improving the blood circulation and tissue metabolism of the waist and preventing and treating functional low back pain. Besides walking backwards, you can also do other low-intensity sports, such as Tai Chi, jogging and walking.

(5) Acupuncture

Acupuncture can promote the circulation of qi and blood, relieve pain and relieve back pain to some extent. You can find a professional doctor for acupuncture.

(6) Seek medical attention

If there is a strong and persistent low back pain after a long sleep, it is recommended to see a doctor in time.

3. How to avoid backache when sleeping?

1, to control sleep time, it is generally better not to exceed 8 hours. Sleeping too long can easily lead to physical discomfort.

2. It is best to choose a mattress with moderate hardness, neither too hard nor too soft.

3, develop good sleep habits, it is recommended to sleep on your back, do not sleep for a long time or adopt other sleeping positions that are not conducive to your health.

4. Usually, you should exercise your waist more, don't sit for a long time or stand for a long time, and do more exercise to enhance your physical fitness. I like doing some aerobic exercise, walking, swimming, cycling, running and so on.

4, the harm of long sleep

(1) damages the stomach and intestines.

Generally speaking, the normal sleep time of human body is 6-8 hours. If the sleep time is too long, more than 9 hours a day, the physical activity will be reduced, causing certain harm to the stomach.

It takes some time for food in the stomach to be digested and absorbed, but after absorption, there is no food in the stomach to provide digestion, but it will continue to secrete gastric juice. If you can't get up to eat on time, your stomach will be hungry and peristalsis, and the gastric juice secreted may attack the gastric mucosa and cause harm to your stomach.

(2) affect the heart function

When people are resting, the heart is also resting, and the heartbeat, contractility and blood volume will drop. If they sleep too much, the rules of heart rest and exercise will be destroyed. If they do this for a long time, their hearts will be weak, and even a little exercise may lead to different heartbeats and palpitations.

(3) lead to insufficient oxygen supply to the brain

Weakening of cardiac activity will reduce cardiac ejection, which may cause insufficient blood supply to the brain. Long-term lack of nutrition or oxygen supply to the brain will lead to slow thinking and slow response, and too long sleep time will also lead to trance and dizziness.

(4) easy to fatigue

After sleeping for a long time, you may still want to sleep. This is because long-term sleep will slow down the body's metabolism, muscle tissue fluid can not get enough oxygen and nutrition supply, and it is easy to feel weak and tired.

(5) Memory loss

If you sleep too long, people will become lazy, and because you sleep too long and rest too long, the cellular activity of the brain will decrease, the sleep center will be excited for a long time, while other nerve centers will be suppressed for too long, which will slow down the function of restoring activities. In the long run, it will affect intelligence and lead to memory decline.

(6) Decreased resistance

Sleeping in the room for a long time, usually with little activity, will lead to the decline of physical resistance and easy to get sick. Moreover, the room is not ventilated, and some harmful bacteria, viruses and dust in the air easily enter the respiratory tract, leading to respiratory diseases.

(7) Increase the probability of gallstones.

Generally speaking, 7-8 am is the best time to have breakfast, but if you sleep too long and can't eat on time, the bile secreted by the gallbladder will not be discharged on time, which may increase the chance of suffering from gallstones.

(8) inducing stroke

People who sleep more than 9 hours a day have an increased risk of stroke by about 70% than those who sleep more than 7 hours. Especially for the elderly, the blood viscosity of the elderly is relatively high. Sleeping for too long will lead to an increase in blood viscosity and easily induce cerebrovascular diseases such as stroke.

(9) Easy to sleep lightly

Sleep longer than the body needs, and it may be easy to sleep restlessly. During light sleep, the brain may not get deep rest, and the quality of sleep may not be as good as normal sleep.

(10) leads to obesity.

Because of sleeping for a long time, the activity of the human body will be greatly reduced, and the excess energy in the body can not be consumed in time, which is easy to be converted into fat and accumulated in the body, thus leading to obesity.

(1 1) How long should I sleep every day?

Whether the sleep time is too short or too long, it will affect our health. Generally speaking, for adults, 6-8 hours of sleep time is the healthiest, while the elderly may need to reduce 1-2 hours, and teenagers may increase 1-2 hours as appropriate;

As for infants, they may sleep longer. For example, a baby aged 1-2 may sleep 13- 14 hours a day.