After a day went by, our beds and sofas looked so enticing — so much so that we often laid our stomachs on top of them to relax.
What causes upper back pain? Before falling, think about what it did to your body? Who the hell has been lying on their stomach for so long? Why is the big belly poop so healthy and rogue?
Before falling, think about what it does to your body
After a day went by, our beds and sofas looked so enticing — so much so that we often laid our stomachs on top of them to relax.
While relaxing, we may also pull out our phones or other screens to fix our social media or catch up on shows.
But lying on your stomach pose can be troublesome — especially when we're there for hours watching Netflix or browsing Instagram.
Lying on your stomach for a long time can hurt you:
- Posture (shoulders, neck, back)
- Intestinal health
- breathe
- Overall health
"Lying on your stomach causes the normal curves of the spine to reverse," says Dr. Sherry McAllister, a chiropractor. This repetitive stress can lead to problems that are more than just painful and painful.
Who the hell has been lying on their stomach for so long?
A 2016 survey of college students found that more than 15 percent use their laptops while lying on their stomachs in their spare time.
Another 2017 report found that nearly half of Americans (48 percent) use their smartphone, tablet, or laptop in bed at least once a week before trying to doze off.
But it's not an issue of age — people in their 40s and 70s do the same — it's a habit we might have developed over the years.
Even if lying on your stomach won't make you feel sore immediately, it doesn't mean you're okay. "When pain and symptoms appear, the problem may have been around for months or even years," McAllister added.
So, how can our appetite rest come back to bother us?
Long-term lying back problems
When we are lying on our stomachs, we tend to:
- Stretch our necks
- Lift our shoulders to our ears
- Put our wrists and elbows in awkward positions
- Pelvic bone
This twists key joints – especially when using technology, which prolongs the time we spend on our stomachs. (By the way, this is also a very bad sleeping position.) ）
A 2012 study of people who used their laptops from their desks found that time spent in prone positions brought more pain in the neck and returned to the same position as sitting.
Finally, the study recommends keeping any abdominal time short.
Why is the big belly poop so healthy and rogue?
"The spine protects your nervous system, which controls and coordinates all the different functions of your body," McAllister said. "Any disruption of neural communication with organs and body tissues can lead to dysfunction."
Did your intestines been tested?
When we put our center of gravity on the pelvis, we put pressure on the lower back, which can exacerbate any problems we have there, such as sciatica.
A 2018 study suggests that persistent low back pain may be associated with chronic constipation and other intestinal problems.
But a 2014 study failed to show any connectivity. More research is needed to clarify whether back pain is related to intestinal problems or bladder incontinence.
How's your breathing?
If you're lying on your stomach, you're most likely lying on your core respiratory muscles, the diaphragm, which will prevent you from breathing fully. The diaphragm is located between your chest and abdomen, and it can act to keep you calm.
Studies have linked diaphragm breathing to physical and mental relaxation. This is a technique often used in yoga and meditation. (Diaphragm breathing involves slow, deep breathing, contracting the diaphragm and expanding the abdomen, followed by a prolonged exhalation.) ）
A 2014 study showed that posture has an effect on our ability to use respiratory muscles. A shallow inhalation can exacerbate anxiety or stress.
Combine irregular breathing with late-night processing emails and you'll find that lying on your stomach can make you more excited than usual.
How to correct and restore your strength
Sitting at a desk isn't always feasible, possible, or comfortable when we use our devices. Part of the benefit of owning them is that they are removable.
But to protect our health, it helps to have some rules for using them in bed or on the couch next to the cat. Parents, you may want to pay attention to small children to prevent them from developing this bad habit.
We've adapted these recommendations from a 2018 "iPad neck" study conducted by physical therapist Szu-Ping Lee and colleagues at the University of Nevada (UNLV) in Las Vegas.
Avoid lying on your stomach...
- Use back support. Sit in a chair, or if in bed, with a pillow against the headboard or wall to fully support your back. The key here is to avoid "pushing down" your device.
- Set reminders. The wearable posture trains you to avoid laziness. Or set up a timer to check your posture every 10 to 20 minutes. If you switch locations frequently, this may be a hint for you to change your position. (If you have to lie on your stomach, keep the time frame ultra-short.) ）
- Lift your device. For tablets, use a stand to keep the device upright instead of flat, and connect a keyboard instead of just using a touchscreen. A lap table can also be used. These options can elevate your tablet or computer so you don't hunch over.
- Strengthens and stretches the neck, shoulders, and back. Conditioning and lengthening the muscles in these areas helps to improve posture and avoid tightness or tension.
One last interesting tidbit on the topic: UNLV's research shows that more girls are reporting pain when it comes to tablet use and that ladies are also more likely to use their technology on the floor.
Regardless of gender, if you take the time to use the equipment there, buy a comfortable chair or some supportive bed pillows for your body's benefit.