The ideal height of the bed is the one that suits personal needs. It is recommended that it be between 45 and 50 cm high but may vary depending on the height of each user. An easy way to calculate this maximum height is to stand by the bed with your arms extended to the sides of the body. If we can touch the mattress with our fingers without tilting the height of the bed is correct.
The mattress and box spring must be straight and of medium hardness, neither too hard nor too soft, allowing a good adaptation to the natural curves of the spine. The pillow is recommended to be low so as not to force the curvature of the neck, and the bedding will be manageable and light weight.
It is important to correctly perform the gestures of lying down and getting out of bed, especially the latter, after having spent several hours lying in bed with the spine in a relaxed position to avoid backaches.
To get out of bed from the position lying on your back, the first thing is to bend your knees, turn your body on one side and then, leaning on your hands, sit on your side until you sit on the bed. Once sitting on the edge of the bed, lean on the mattress with your hands and push yourself up and forward. It is not advisable to move directly from the upside down position to sitting, being one of the movements with more risk for the spine due to the significant overload generated on the lumbar region.
At bedtime you should make the opposite movement, that is, sitting on the edge of the bed, you will lie on one of the sides initially leaning on the arms, then raise the flexed floor legs and finally place them on the bed.
Manuel Calpe Martínez, ICE Health. Editor with experience in health and prevention