最近，“侧睡的危害”引发了广泛讨论。很多习惯侧睡的网友看到相关科普后纷纷表示：扎心了！一直是侧睡……
Growing concerns over the potential harms of sleeping on one's side have sparked widespread discussion online.
《生命时报》指出：经常侧睡更容易长皱纹，长期侧睡还可能挤压脸部，造成面部左右不对称的情况。
Experts warn that side sleeping can lead to wrinkles and even facial asymmetry over time due to prolonged pressure on one side of the face.
此外，“侧卧睡，一条腿伸直，另一条腿弯曲搭过来……”这种不少人觉得“最舒服”的睡姿，甚至会引发脊柱侧弯，时间久了还可能导致腰椎间盘突出。
南方卫视截图
广州医科大学附属第三医院中医科主任医师胥海斌介绍，这种睡姿往往会导致脊柱在很长的一段时间里都处于“旋转”的状态，使得相邻椎间盘之间所产生的压力增加，可能会致使脊柱的髓核向某个方向隆起直至突出，使神经根受压，从而诱发腰椎间盘突出症。
What's more, the popular sleeping posture of lying on one's side with one leg straight and the other bent over — often considered the most comfortable — could be harming your spine. Experts warn that this position can contribute to spinal misalignment, potentially leading to scoliosis or even herniated discs.
同时，这种睡姿会促使腰部肌肉持续处于紧张疲劳的状态，最终导致疼痛；骶髂关节紊乱也可能由此直接导致，而这是女性腰痛常见的原因。
Additionally, side sleeping can strain the lower back muscles, leading to chronic fatigue and pain. It may also disrupt the sacroiliac joint, a common cause of lower back pain in women.
除了侧睡之外，以下这些姿势同样对脊椎很不友好：
① 蜷着睡：蜷缩着入睡，相当于低头、弯腰的姿势，时间久了，容易导致颈椎、腰椎生理曲度变直。
图源：央视网
② 趴着睡：趴着睡觉（俯卧睡觉），不仅不利于脊柱保持正中位置，还容易导致脊柱错位的发生。
图源：央视网
胥海斌医生表示，“一般趴着睡的姿势，头会歪到一边，而且角度比较大，久而久之脊柱就不在同一条直线上了。”
③ 抱东西睡：抱着枕头、公仔的睡姿容易造成菱形肌损伤。
那么问题来了，哪种睡姿是正确的呢？研究表明，平躺仰卧位，是脊柱最喜欢的睡姿！
著名的脊柱专家阿尔夫·纳切姆森（Alf Nachemson）曾在《脊柱》（Spine）期刊刊发了一项研究发现，如果将身体直直站立时脊柱受到的压力设定为100%，平躺时对腰椎压力最小，约为25%；侧躺时因腰椎角度变化，压力会提升至75%。
So, what's the best position for a healthy spine?
Research shows that lying flat on your back is the most spine-friendly sleeping posture. According to renowned spinal expert Alf Nachemson, writing in the journal Spine, spinal pressure in a standing position is considered 100 percent. Lying on the back reduces this pressure to just 25 percent, while side sleeping raises it to around 75 percent due to spinal angling.
期刊截图
《健康时报》截图
仰卧能让脊柱的椎体等骨性结构和椎间盘、韧带、关节囊等软组织处于一种自然、充分放松的休息状态，有利于脊柱的健康。
同时，平躺仰卧位也是脊柱最喜欢的睡姿，更适合于大多数人群。
When lying on your back, the vertebrae, discs, ligaments, and joints remain in a neutral, relaxed state — ideal for spinal health. This position suits the majority of people and helps prevent common back problems.
如果大家已经将侧睡养成习惯，突然改变平躺睡担心睡不着。胥海斌医生建议，应尽量遵循“仰睡为主，侧睡为辅”的原则；同时可以垫一个枕头，保护脊椎。
侧卧时，可以双腿间夹被子或者枕头，枕头应与肩同高，而且需要两边换着睡，避免长期单侧睡一边出现脊柱侧弯的问题。
If you're used to sleeping on your side and find it hard to switch overnight, try making sleeping on your back your primary position and side sleeping secondary. Adding a supportive pillow behind your back or between your knees can help maintain alignment. If side sleeping, alternate sides regularly and use a pillow that matches your shoulder height.
图源：广医三院
最后，为大家分享以下4个保护脊柱的动作，大家没事的时候可以尝试练习一下哦。
① 下巴后缩训练
轻轻将下巴水平后收，感受颈后肌肉的收紧，保持5秒，重复10次。
Gently pull the chin back horizontally, feeling the muscles at the back of the neck engage, and hold for 5 seconds. Repeat 10 times.
双臂前后摆动，抬头，脚尖踮起。每组做10次，每天练习2组。
Swing your arms forward and backward, look up, and rise up on your tiptoes. Perform 10 repetitions per set, and do two sets per day.
③ 夹背
双臂上举，用力向后收紧背部肌肉。每组做10次，每天练习2组。
Lift your arms and forcefully squeeze your back muscles backward. Perform 10 repetitions per set, and do two sets per day.
④ 单脚站立
单脚站立（睁眼）保持30秒，每周增加5秒，以提升身体平衡能力。
Stand on one foot with your eyes open for 30 seconds, and increase by 5 seconds each week to improve your body balance.
从现在开始，调整睡姿，养成良好的生活习惯，保护脊柱健康，一起从日常点滴做起！
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