A physiotherapist reveals the best sleeping posture

Sleep well It does not depend only on how many hours we spend in bed, but also on the position we adopt. This is how the physiotherapist remembers Nuria Márquezresponsible for the Physiolé clinic In Móstoles (Madrid), which in a video shared in the Tiktok account @physiole.es He explained what is the most recommended position to protect the back and improve the quality of rest.

“You just need Two pillowsa horizontal and another vertical. We put ourselves on the left side leaving the free shoulder and with the vertical pillow we leave our arm above and our hip above falls our weight on it. In this way you will maintain the alignment of the column from the cervical zone to the lumbar, “says Márquez.

@physiole.es Have you ever wondered what is the best sleeping posture? 😴 Sleeping well not only depends on how many hours you sleep … but how you do it. ⚠️ But remember‼ ️ The ideal is to sleep at least 8 hours every night to allow your body to recover correctly. In this video I explain the most recommended position to: ✔️ Take care of your column while sleeping ✔️ Improve the quality of your rest 🛏️ and very soon I will upload a video explaining what type of pillow you need and how to adapt it to your body to sleep better yet. 📌 Keep this reos if you wake up with discomfort or want to start taking care of your posture also at night. #Dormirbien #Posturacorporaral #Dormirs Indolor #Dolordecuelo #Orlumbar #Physiotherapy #DescanSosaludable #Higeyostural #Fisiotips #resting #Decansarbien ♬ Believe (Jackyboom Piano Edit) – Jackyboom & Nowifi

The specialist insists on a key detail: “You never put her arm below the pillow because if not your shoulder and your cervicals will suffer a lot.” As he explains, this simple change can make a difference and make many people wake up with less discomfort in the cervical or lumbar zone.

Choosing the appropriate pillow is also important

In addition to posture, choice of pillow Play a fundamental role in the quality of rest. In another of his videos, Márquez offers several practical tips to choose the most appropriate.

“The height of the pillow must be the distance between your ear and the end of your shoulder. This pillow is ideal for me. As you can see me from the ear to the end of my shoulder. This would be too high for me and this would be too low,” he explains while showing different examples.

@physiole.es 🛏️ I tell you the secret to choose the best pillow for you and your rest 💤 I show you with real examples how a pillow is seen that is not suitable for you … and how it should be one that does adapt to your body and posture. 🙌🏼 In addition, in this reel I leave you extra tips that will help you choose the perfect pillow according to your needs: ✔️ You must distribute the weight uniformly, giving neck support without creating pressure points. ✔️ It should not deform and must recover its form easily. ✔️ Better if it is washable or has a washable case and offers good breathability and thermal regulation. 🔸 If you prefer more firmness, latex can be ideal: resistant, durable and hypoallergenic. 🔸 If you are looking for softness and adaptability, viscoelastic with memory effect fits perfectly to the neck and head. 🔸 You can also opt for an ergonomic pillow, but choose the one that best suits your sleeping posture. 💡 Extra Tip: If you travel this summer, wearing your own pillow can make a difference. The hotel or apartments often do not fit your needs … and your rest shows it. 📌 Keep this resel if you want to start prioritizing your rest and you are thinking of changing your pillow. #Almohadaperfect #Elegiralmohada #Dolordecuelo #DescanSosaludable #Physiotherapy #Dormirbien #Posturadormir #Higeyostural #Fisiotips #pillow ♬ Original Suone – Sophia ★

Among his recommendations are that the pillow Distribute the weight well, do not deform easily and be washable or breathable. As for materials, the latex suggests if firmness and hypoallergenicity are sought, viscoeelastic visions if softness and adaptability are preferred, or ergonomic models as long as they fit the position of each person.

Márquez also recalls that during the trips many times the pillows of hotels or apartments do not adapt to our needs. That is why he recommends carrying, whenever possible, the pillow itself: “If you go on a trip and you can, travel with your pillow”he points out.