Is Hanging Your Head Off the Bed Safe or Risky?

Hanging Your Head Off The Bed: Is It Safe or Risky?

You may have seen photos online of people hanging their head off the edge of the bed. While it might look fun, is this practice actually safe or risky for your health? Let's explore the pros and cons of dangling your head upside down off the bed.

Possible Benefits

For some people, hanging their head off the bed feels relaxing and is said to provide these benefits:

• Stretches the muscles in the back of the neck
• Relieves tension headaches and neck pain
• Allows spine to elongate and decompress
• Improves circulation to the brain
• Reduces congestion from stuffy sinuses

Inversions like this are thought to take pressure off compressed discs and nerves in the neck. The change in blood flow to the brain may also provide a pleasant head rush for some.

Potential Risks

However, there are also safety concerns to consider with hanging your head off the bed:

• Risks neck injury if done improperly
• Can aggravate certain neck injuries or conditions
• May trigger headaches like migraine
• Raises eye pressure temporarily
• Can cause dizziness or lightheadedness
• Excessive straining can injure blood vessels

In rare cases, putting the neck in full extension like this could potentially tear or sprain muscles and ligaments. It also compresses vertebrae and should be avoided by those with instability or abnormalities in the neck.

Keys to Reducing Risk of Injury

If you want to try hanging your head off the bed, follow these tips to improve safety:

Know Your Limits

Only hang your head as far back off the bed as feels comfortable to you. Forcing the range of motion too far can sprain muscles. Start with brief 10-30 second sessions.

Keep Neck Relaxed

Don't actively strain your neck muscles. Allow your head to hang with gentle gravity traction. Actively tensing neck muscles could cause muscle tears or pinched nerves.

Support Your Head

Place a pillow under your upper back and shoulders. Keeping some support under the neck reduces pressure on vertebrae and strain on the rest of the spine.

Avoid Inverting Fully

Stop short of fully inverting upside down. Hanging at about a 45 degree angle off vertical avoids excessive pressure on the eyes and cardiovascular system.

Bend Knees

Bending your knees helps take pressure off your lower back while inverted. Keeping legs straight puts more forces through the spine.

Listen to Your Body

Stop immediately if you feel any pinching or pain. Numbness or tingling can indicate nerve compression. Dizziness may signal too much time inverted.

Who Should Not Hang Their Head Off the Bed

Certain medical conditions make hanging your head off the bed risky. Avoid this practice if you have:

Neck Injuries

Pre-existing neck injuries like disc herniations or vertebral fractures increase vulnerability to further damage if put in hyperextension.

Spinal Stenosis

Narrowing of the spinal canal compresses the spinal cord and nerves. Hanging upside down could worsen symptoms of numbness or weakness.

Osteoporosis

Brittle, weak bones from osteoporosis raise risk of vertebral compression fractures in the neck when inverted.

Spinal Fusions

Fused vertebrae from prior spine surgery alter mechanics and decrease neck mobility safely. Heavy traction could risk damaging adjacent segments.

Spinal Instability

Conditions like spondylolisthesis causing vertebral slippage increase vulnerability to slipping further out of alignment from hyperextension stress.

High Blood Pressure

Inversion poses risk spikes in blood pressure which could raise chances of stroke for those with hypertension.

Hiatal Hernia

Protrusion of stomach contents through the diaphragm can be aggravated by pressure from head being lower than torso.

Glaucoma

Increased eye pressure worsens damage to optic nerves for those with glaucoma. Consult an ophthalmologist before inverting.

Detached Retina

Inversions speed fluid accumulation in the eye which could further detach the retina without proper treatment.

When to See a Doctor

Consult a physician promptly if hanging your head off the bed results in:

• Severe or lasting neck pain
• Weakness, numbness or loss of coordination in limbs
• Tingling or electrical sensations down arms or legs
• Muscle spasms in neck and shoulders
• Headaches that worsen with position
• Dizziness that persists more than a few minutes
• Vision changes like spots or flashing lights

These can indicate neck injury or nerve damage that requires proper diagnosis. Seek emergency care for loss of bladder control or bowel function after inversion.

Professional Medical Guidance

Those with pre-existing spinal conditions should consult their physician or physical therapist first about individual risks and modifications needed.

Physical Therapy Evaluation

Physical therapists can assess your range of motion and tolerance, determining safe head hanging guidelines tailored to your needs.

Potential Imaging

If severe or recurring symptoms, the doctor may order imaging like x-rays, CT scans or MRI to assess spinal alignment and soft tissues in the neck.

Safer Alternatives to Hanging Head Off Bed

Other options providing inversion benefits may be safer for some people, including:

Supported Bridge Pose

Lying on floor with shoulders supported by a block, allowing head to gently arch back.

Legs Up The Wall

Inverting just lower half of body by resting legs up wall at 90 degree hip angle.

Incline Board

adjustable angle inversion board allows gradual inverting of entire body in controlled manner.

Seated Forward Bend

Gently stretches neck while inverted by bending at hips from seated position.

Child's Pose

Resting upper body on floor with hips back on heels provides mild inversion.

Downward Facing Dog

On hands and knees, tucking chin slightly without lifting head fully inverts safely.

Work closely with your doctor or physical therapist to determine safe inversion options for your individual condition.

The Bottom Line

Hanging your head off the bed does provide temporary decompression and relaxation for some people. But take precautions like avoiding full inversion, supporting the head and neck, and stopping at the first sign of discomfort. Those with pre-existing conditions should check with a doctor first to avoid potential injury.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.