Back Clinic Sleep Hygiene Chiropractic Team. The ideal sleep environment is cool, quiet, and dark. However, research has shown that continuous sleep can be interrupted by uncomfortable room temperature, light, and noises. Proper sleep hygiene specialists may also recommend that you select a comfortable mattress, pillows, and bedding, in addition to moving or hiding a visible clock. This prevents the sleeper from focusing on time passing while trying to fall asleep. Dr. Alex Jimenez describes sleep hygiene as a variety of different habits which are often necessary to achieve a proper quality of sleep to rise with full daytime alertness.
Sleep is essential for an individual’s mental and physical health and well-being because it plays an important role in the body’s natural healing and repairing functions. Therefore, the most important sleeping measure is to maintain regular sleeping patterns. According to Dr. Jimenez, heavy meals before bed, caffeine or alcohol before bed, and even improper sleeping postures accompanied by pain and discomfort can be frequent poor sleep hygiene practices that can interfere with the sleep quality of many individuals. Therefore, the various articles on sleep and sleep hygiene can help provide a useful insight towards improving sleep and overall health.
Getting a good night�s sleep is absolutely integral to good spinal health. Sometimes, though that isn�t possible. According to the National Sleep Foundation, 92 percent of people believe that a�comfortable mattress is important for good, restful sleep. A bad mattress, or one that is old, or one that is simply wrong for your body can contribute to sleep deprivation, lower back pain, headaches, stiff neck, and anxiety and depression. With so much at stake, it�s easy to see just how important it is to select a good mattress.
Ask About How The Mattress Is Made
Learn about the construction� and what the different components mean for your comfort. Different mattresses have different coils and they are arranged differently. The padding can vary in thickness. The depth can range from 7 inches to 18 inches on the average. Understanding the various components can make it easier for you to find the one that is right for you.
Look For Comfort, As Well As, Support
A good mattress is comfortable and has good support. Support is good but if you don�t have comfort then it won�t be effective.
If it is too firm (too much support) it will cause pain on your body�s pressure points. You want your hips and shoulders to slightly sink into the mattress. However, if you prefer a mattress that is firmer to support your back, you can get one with padding on top.
Don�t Let Price Be The Determining Factor
You naturally want to get the most for your dollar, but remember that you get what you pay for. A cheap mattress can translate to a poor quality one.
Look for quality and value rather than price. If money is an issue, do some comparison shopping to find the mattress you want for the best price.
Sales are another way to save money on a purchase, but look out for advertising gimmicks. Know the meaning of the terms that are used and know what you are looking for before you go for that so-called great deal.
Educate Yourself On The Different Mattress Types
Do you want a memory foam or would latex work better for you? What exactly is an innerspring mattress? Are adjustable beds really all they are cracked up to be? Do some research and brush up on the different�types of mattresses�so that you can approach your shopping trip with confidence and as an educated consumer. It will definitely work in your favor.
In The End, It�s All About Personal Preference
There is no mattress that is a one size (or type) fits all. Different people will respond differently to mattresses. The best thing to do is try them out. Spend at least 20 minutes laying down before you make the decision to purchase or not.
Finally, if you find that your�quality of sleep�has recently gotten worse, that you are tossing and turning or wake up with pain in your back, neck, or head, it could be time to change your mattress � or pillow. If you can see your mattress sagging, that could be another indication that it is time to get a new one.
Mattresses are designed to withstand a certain degree of wear and tear, but they don�t last forever. The quality, the weight and other factors contribute to how quickly it wears out. So if you notice any of the warning signs it may be time to get a new mattress so that you can get back to peaceful, restful sleep.
Injury Medical Clinic: Back Pain Care & Treatments
You try to do all the right things when it comes to taking care of your spine. You lift the right way, exercise, practice good posture, stretch, drink plenty of water, and take frequent breaks to walk around if you are seated for an extended period of time. Those are all excellent habits to keep, but there is something else that you should be doing � and it is one of the most overlooked and undervalued health practices. Rest!
Running On Empty: The Silent Epidemic
Stress can do severe damage to your emotional and mental health, but it can also hurt your body as well. Many people carry stress in their lower backs which means that when stress goes up it can result in lower back pain. It can also make you more sensitive to pain.
It is estimated that 66 percent of all doctor visits have a stress related component. What�s more, 50 percent of people who suffer from stress rate it as moderate to high. We live in a culture that makes it commonplace to run on empty. The problem with that is sooner or later you are going to crash and your body will bear the brunt.
Rest is important for helping you alleviate and manage stress, but recent studies show that 1 in 3 adults don�t get enough sleep. There is another reason to get your seven to nine hours in, though, that is directly related to spinal health.
What Rest Can Do For Your Spinal Health
When you rest you give your body time to replenish depleted stores of energy. Adequate sleep improves your immune function, memory, metabolism, learning, and healing. You will be more alert, happier, and have more energy. It is also very beneficial is you are trying to lose weight.
Excess weight can put pressure on your spine and cause it to curve, causing back pain. This is especially true if you carry your weight in your abdomen. That extra weight in the front pulls your spine into a sway back curve making it painful to stand for long periods of time.
When you lay down and rest you allow your entire spine, associated muscles, and other parts of your body to rejuvenate and relax. You probably don�t realize it, but your muscles in your back and abdomen work all day to keep your body properly supported. Even when sitting there are muscles engaged. Laying down allows all of those muscles to finally relax.
Rest also allows your spinal discs to rehydrate. The spine is made up of fluid filled discs that sit between the vertebrae, acting as a cushion. As you go about your day, thanks to gravity, your discs become compressed. This compression causes the disc to lose fluid (which is about 88 percent water). This can cause pain if the discs are not properly rehydrated � and that is a two-step process of drinking adequate water and getting enough rest.
Drinking water will put the fluids into your body, but as long as you are upright, the compression will continue. Laying down to go to sleep takes that pressure off of your spine so there is no compression and the body can naturally rehydrate the discs. A few hours here and there is not really effective because it does not give the body enough time to do its job. This means that you need to get the recommended seven to nine hours of sleep each night.
Along with all the other great, healthy reasons to get a good night�s sleep, you not have one more to add to the list. A healthy spine will keep you standing tall and help keep you mobile, It is important to do all you can to take care of it.
Injury Medical Clinic: Neck Pain Care & Treatments
Sleeping: Lower back pain makes it hard to fall asleep, and the pain can awake anyone any hour of the night.
To help reclaim your sleep schedule, here are some simple guidelines to sleeping with lower back pain:
Sleeping With Lower Back Pain Guidelines
Sleep On Your Side To Relieve Pain
One of the most common causes of lower back pain is a pulled back muscle. This occurs when a muscle in the lower back is strained or torn as a result of being over stretched. Symptoms typically resolve within a few days, but the intense pain can make it difficult to fall asleep. The longer you lie in bed, the more unconditioned the body becomes, the worse the symptoms become.
No single sleeping position works for everybody with a pulled back muscle. But a good place to start is to test sleeping on your side. When sleeping on your side, try the following:
Avoid a tight curled-up fetal position (knees pulled in toward the body), and instead sleep with your body slightly elongated.
Slip a slim pillow between your knees to support the natural curvature of your spine.
Find a head pillow that holds your head midway between each shoulder. If your pillow is too thin or too thick it can bend your neck at an uncomfortable angle.
There is benefit from wearing a disposable heat wrap to bed, which can help alleviate the pain from a pulled back muscle. These wraps deliver muscle relaxing, low-level heat over the course of several hours. They may help to fall asleep and stay asleep.
Soothing Audio Relaxes The Mind & Body
When the lights go out, almost all of the stimuli that held your attention during the day dissipates. People tend to focus more on their back pain, and as one pays more attention to the pain, the anxiety can rise, which, makes it harder to fall asleep.
Listening to various soothing audio can relieve anxiety and the experience of back pain by redirecting the focus away from symptoms. Nighttime audio options include:
Audio Books For Children
Classical Music
Relaxation Podcasts
Regardless of what kind of audio chosen, make sure it is free of harsh sounds or intense plots. Otherwise there won’t be any sleep.
Mattress Quality Matters
On the internet one can discover all sorts of suggestions for extending the life of a sagging mattress. These methods include
Sliding Plywood Under The Mattress
Ditching The Box Spring
These tricks can work for some, but the best approach is to replace a worn out mattress.
It is important not to neglect the mattress because a sagging mattress can exacerbate lower back pain by placing additional stress on the spinal structures. This can make it harder to fall asleep.
When sleeping with lower back pain, the most expensive mattress is not always the best. Instead, the best mattress is ultimately one that provides the best sleep.
Here are a few tips to help get you started for a proper mattress:
The mattress needs to support the natural curvature of the spine. This means the spine should look similar when lying on you’re back or side as when you�re standing with good posture.
Visit the local mattress store and try out various mattresses. After 15 minutes on a mattress, one can tell if it is a good fit.
Don�t be afraid to take your time.
Sleeping with a partner, consider a larger-sized mattress. This will allow both room to sleep without startling the other.
Hopefully, the aforementioned advice will help you find relief from lower back pain and enjoy more restful sleep.
Chiropractic Clinic Extra: Back Pain Care & Treatments
Perfect Pillow:Neck pain is nobody’s friend, and it is definitely not an ideal sleeping companion. Pain-filled nights can leave a person dull,�groggy, and not ready to face the day in the morning. Unfortunately, certain sleeping positions can further aggravate neck pain to the point it robs a person of a good night’s sleep.
If you suffer from neck pain, the toll it takes on deep sleep�isn’t news to you. What may surprise you, however, is choosing the right or perfect pillow can make a huge difference in whether you lie awake grumpily watching the clock or snuggle cozily�into dream land.
A million pillow choices await you.�The first order of business is determining the primary position you sleep in. Certain shapes of pillows cradle the head and neck more comfortably, depending on the sleeping position.
Now that you have determined your favorite sleeping position, you are ready to shop for a new perfect pillow. Be certain to keep these five�tips in mind before you settle on your new bed mate.
When Choosing The Perfect Pillow:
#1: Ask For A Recommendation From Your Chiropractor.
Before selecting your new pillow, talk to the person who understands the cause of your neck pain, your chiropractor. He or she will�give you some valuable pointers on choosing the pillow that will be most beneficial.
#2: Do Your Research.
Fire up the Internet and search for pillows by your sleeping position. Read the reviews from people who also have neck pain, and see which pillows helped them. Note the pillow name, price, and store that sells it.
#3: Think About The Filling.
Pillows are filled with a variety of materials, and you will need to consider which one is right for you. Feather pillows may offer neck comfort, but if you are allergic this is the wrong choice.
Memory foam is a popular choice because of it’s ability to contour to your body’s shape. Give some thought to the type of filling that best suits your sleeping style.
#4: Consider The Size.
Pillows should generally be between 4-6 inches in height, and should alleviate the pressure points around your neck and shoulders. Extra thick pillows or especially flat ones are most likely the wrong choices (again, this depends on your�sleeping position).
Your size should also be considered when choosing a pillow. A large person needs a bigger pillow, while a more petite person should go with a smaller pillow. The bottom line is the pillow should provide support and comfort, and hold your neck in a neutral position.
#5: Don’t Try To ‘Make Do’ With A Budget Pillow.
Pillows designed to reduce neck pain are not going to be cheap. With all the less expensive pillows available, its tempting to settle for a more modestly priced option.
Before you end up spending a smaller amount of cash on a pillow that won’t alleviate your current problem, remember the many painful nights and groggy mornings that you would have paid a ton of money just to feel good. Then open your wallet and buy the�pillow that will minimize that from ever�happening again. Parting with the cash won’t kill you. We promise.
Neck pain and the lack of sleep that�results is a serious issue. Addressing it with a good chiropractor is the first step toward improving the situation.
Shopping for the perfect pillow is a close second in importance. By following these tips and taking the time to choose the right pillow, you will be snoozing away pain-free in no time at all!
This article is copyrighted by Blogging Chiros LLC for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiros, LLC.
Good Night’s: Feeling stressed at work can lead to us reaching for unhealthy snacks and extra portions, but a new study has found that getting enough sleep could help buffer the negative effect of stress on eating habits.
Carried out by a team of researchers from Michigan State University, the University of Illinois, the University of Florida, and Auburn University in the US, along with Sun Yat-sen University in China, the study is one of the first to look at how psychological experiences at work can affect eating behaviors.
The team looked at two studies of 235 total workers in China who experienced regular stress in their jobs.
One study included IT employees who had a high workload and felt there was never enough time in the workday, while the second included call-center workers who experienced stress from dealing with rude and demanding customers.
The researchers found that in both studies employees who had a stressful workday also had a tendency to take these negative feelings home with them, and to the dinner table, leading to them eating more than usual and make unhealthier food choices.
However, the study also showed that sleep could be a way to buffer this effect of stress on unhealthy eating, with the team finding that employees who got a good night’s sleep the night before tended to eat better the next day after a stressful day at work.
Yihao Liu, co-author and assistant professor at the University of Illinois gave two possible explanations for the findings.
“First,�eating is sometimes used as an activity to relieve and regulate one’s negative mood, because individuals instinctually avoid aversive�feelings�and approach desire feelings,” he said.
“Second, unhealthy eating can also be a consequence of diminished self-control. When feeling stressed out by work, individuals usually experience inadequacy�in exerting effective control over their cognitions and behaviors to be aligned�with personal goals and social norms.”
Chu-Hsiang “Daisy” Chang, MSU associate professor of psychology and study co-author, also commented that the findings that sleep has a protective effect against unhealthy food habits shows how the three health behaviours of sleep, stress, and eating are related.
“A good night’s sleep can make workers replenished and feel vigorous again, which may make them better able to deal with stress at work the next day and less vulnerable�to unhealthy eating,” she explained.
The team now believe that companies should take into consideration the importance of sleep and healthy behaviors and think about providing sleep-awareness training and flexible scheduling for employees, as well as rethinking�food-related job perks, which have become very common.
“Food-related�perks may only serve as temporary mood-altering remedies�for stressed employees,” Chang said, “and failure to address the sources of the�work�stress�may have potential long-term detrimental effects on�employee�health.”
The findings were published in the�Journal of Applied Psychology.
Most of us will spend at least 1/3 of our lives sleeping. Strangely, researchers still aren�t entirely sure why our body needs sleep.1 What they have found, however, is that the number of hours of sleep you get each night, combined with your sleeping position, can greatly affect your overall health.
Research conducted by the National Sleep Foundation (NSF) shows that the average adult needs between 7 and 9 hours of sleep each night for maximum health benefits.2 Their research, which involved a systematic review of scientific literature pertaining to health, safety, and performance, also identified certain sleeping postures that can help alleviate or even prevent several common physical ailments, including back pain and sinus infections.
To help sufferers get the relief and rest they need, we�ve compiled a list of 8 sleeping positions designed to help alleviate these common health conditions.
1. Headaches
If you constantly suffer from painful headaches, take a good look at your sleeping position.3 If you sleep with your head in the same position for an extended period of time and/ or twist your neck while you sleep, research shows that you are more likely to wake up with a headache. To prevent this, you may want to surround your head with pillows to prevent any neck twisting. If you can, try to move your head around at least a little during the night.
2. Digestive Issues and Heartburn
If you struggle with digestive issues (like heartburn), do yourself a favor: slightly elevate your head and sleep on your left side. Studies show that elevating your head keeps stomach acid from flowing up into your esophagus, the main cause of heartburn.4 Additionally, since your stomach sits slightly on your left side, sleeping on your left lets gravity assist in digestion.
3. Neck Pain
To reduce your chances of waking up with an aching pain in your neck, give it a little extra support while you sleep. There are two easy ways to do this.5 One, opt for a feather pillow, which easily conforms to your neck�s shape. Two, roll up a small hand towel and place it under your neck for additional support. If the towel�s texture bothers you, tuck it inside your pillowcase.
4. Back Pain
Back pain can be made worse or better based on how you sleep. According to experts, the best position for relief is lying flat on your back.6 At the same time, place a pillow under your knees or put a small, rolled up towel under the curve of your back. However, you should keep in mind that when it comes to back pain, your best option is to sleep in the position that works for you.
5. Sinus Problems
If you�re suffering from a sinus infection, sleep can definitely be a problem. Thankfully, researchers have found that sleeping with your head elevated is most beneficial in this situation.7 This position assists in preventing pools of mucus from building up when your head is down, making it much easier to get the rest and relaxation you need to recover.
6. High Blood Pressure
If you suffer from high blood pressure, also referred to as hypertension, you may be surprised to learn that how you sleep can affect your condition. In fact, researchers have found that sleeping in a face-down positon can help lower blood pressure.8 In a study performed at the Ehime University School of Medicine, participants, overall, saw a significant drop in their blood pressure when lying on their stomach with their face down. One important note: you should always speak with your physician about your condition and potential treatment regimens.
7. Shoulder Pain
If you are suffering from shoulder pain, it�s pretty obvious that you don�t want to sleep on the affected side because this puts unnecessary pressure on your muscles and bones.9 Instead, you have two options. One, you can sleep flat on your back, which is a good solution if both of your shoulders hurt. Two, you can sleep on the side that is pain-free with your legs slightly bent. For added support try tucking a pillow under your knees, or clasping one to your chest.
8. PMS-Related Symptoms
If you are a woman who knows all too well the problematic symptoms of PMS, such as bloating, cramping, or moodiness, sleeping on your back with a pillow under your knees and your arms at your side can seriously alleviate your symptoms.10 Whatever you do, be sure to avoid curling up in a ball or lying on your stomach, as these two positions put too much pressure and weight on your uterus, resulting in increased irritation and cramping.
Now that you know how your sleeping position can benefit your health, it�s time to try them out.
There is a growing awareness in the U.S. for childbearing women to seek help in adjusting to their post-baby body. This is not to be confused with the celebrity magazine headlines of �How I Got My Body Back.� The goal is not to return to the same jeans you wore before or to fad diet and slim down to your former self.
Women who bear children can feel the history in their bodies. A cataclysmic journey has taken place: conceiving, carrying, and delivering a human into the world. It is a beautiful experience to be revered and should not leave the woman with any upset about the glory of what she has been able to do. Yet the entire year of making this happen � the three trimesters plus the so-called �fourth trimester� of infancy � does affect the body, sometimes in a way that bewilders or hinders us.
“This is not to be confused with the celebrity magazine headlines of ‘How I Got My Body Back.’ The goal is not to return to the same jeans you wore before or to fad diet and slim down to your former self.” ��Laura Lash
Perhaps because of the nationwide growing practices of yoga and mindfulness, or because Western medicine is opening up to the mind-body connection and the influences of Eastern medicine, we now have women asking for more support in the physical recovery of their bodies after childbearing, not seeking to return to the body they had, but to learn how to improve functionality of their body as it is now. In this article we will hear from a physical therapist, a yoga/Pilates instructor and a bodyworker to learn about common issues and how they can be addressed.
Issues
Nature allows for a graceful advance throughout pregnancy. Week to week with the growth of the baby, a woman�s body has the opportunity to adjust to carrying increased weight. We make modifications in how we sit, carry things, even in the way we get in and out of the car. Sleeping positions are limited and rest can be fitful. After nine-plus months of this accommodation there is the birthing event. The experience varies from person to person but as one of my yoga teachers � cracking a joke about the �will-this-ever-end� mentality � said: �All the babies come out!� And the babies do come out, all with their own unique birth stories. Regardless of the way in which a baby is birthed, it is a huge undertaking for the female body. The mother will then begin to heal herself, at the same time providing nourishment to her newborn, by breast or bottle. The first three months of a child�s life are a precious time for the mother�s mind, body, and emotions. And it can be a challenge to see clearly what the mother�s needs are when the newborn needs constant care. Admittedly, some women require medical attention in their postpartum recovery. More commonly, women are simply trying to get by in the sleepless, incubated state that is new motherhood.
Sheri Baemmert, E-RYT 200, RYT 500, RCYT, RPYT, teacher of Pilates, yoga and Thai yoga bodywork, elaborates on her experience with childbirth: �After I became pregnant with my son, I started to really understand what women experience.� As the teacher in class, Sheri�s demonstrations became different.
�Our bodies are amazing, and after my first home birth I realized preparing for birth is like training for the most intense workout you will ever have. � ��Sheri Baemmert, E-RYT 200, RYT 500, RCYT, RPYT, teacher of Pilates, yoga and Thai yoga bodywork
“As I got bigger and bigger and had to push myself off the floor instead of just hopping up, I understood what books can’t teach … After having a second child, I realized things don�t bounce back the same why they can after the first child. Again, knowledge can come from books, but wisdom comes from experience.�
There are common issues that arise for the postpartum mother. And as previously mentioned, there is a heightened awareness now that women are allowed, even encouraged, to seek help in improving the function of their core/abdominal muscles, pelvic floor (the muscular base of the abdomen supporting the bladder, intestines, and uterus) or any other body area that has been affected, and is perhaps dysfunctioning, after the pregnancy and birth experience.
Stephanie Powell, P.T., a physical therapist with Mayo Clinic Health System, has been working with women on these issues for 11 years, nine of them as a specialist working with the pelvic floor: �I just always encourage women to let their providers know any concerns they have postpartum, even if symptoms �are not a big deal.� Most common postpartum conditions include urinary incontinence (leaking urine), prolapse (when some internal structures such as the rectum, uterus, or bladder can sit lower in the pelvic floor), and reports of back pain (can be low back, mid back, neck, or all three).�
Approaches
At Prajna, a studio in Eau Claire, Sheri offers cues from her yoga and Pilates background to assist women in strengthening their pelvic floors and finding deep core strength. This work is done on Pilates-specific equipment and on a yoga mat with props. She attracts a wide range of clientele: �Basically anyone ready to commit to rebalancing their body. This includes finding subtle strength. We need to be both strong and flexible. We need to be balanced. We need to undo the consequences of our work style, lifestyle, play style. I offer my clients a full body, breath, mind approach to well-being. Some clients spend the first hour learning how to breath again. Others spend time �finding their true deep core.� � Sheri is incredibly understanding about the needs of new moms and is delighted when moms bring their babies along for sessions. She makes sessions physically and logistically accommodating so mothers feels it�s possible to repeatedly attend.
Christopher Hayden, LABT, CAR, a licensed bodyworker, will offer Visceral Manipulation (VM) and other modalities at Tuning Tree, a collective of therapists offering services in a new location on South Barstow Street, beginning in May. In his training with VM, he is �learning how to apply gentle hands-on techniques to the internal organs. This is aimed at improving their function, but can also help your body move and feel better.� In addition to postpartum work, VM can aid in digestive health, relaxation, and better movement throughout the body. �I�m excited to bring this work to clients to not only improve functioning, but also embodied self-awareness that really makes a long-term difference,� Christopher says. �I�m pairing up with Sandra Helpsmeet at the Yoga Center of Eau Claire to incorporate yoga techniques and visualizations with hands-on techniques in workshops and individual sessions.�
If you are most comfortable in a clinic setting, physical therapy may help you understand the shifts you�ve experienced and how to work with your postpartum body.
Timing
While caring for an infant, it can be hard to get a true sense of what your needs are. There is very little alone time to contemplate and focus on yourself, compounded by having very little time to take action on what your needs may be. It often gets to a point of fatigue or breakdown before women can recognize that something needs to change for them. By highlighting what is available to women, we can encourage them to seek help earlier on in the first few months of motherhood so they feel supported and can soldier on.
�Early intervention is key for treatment success, so letting women know that we are here and can help them is vital.� ��Stephanie Powell, P.T., a physical therapist with Mayo Clinic Health System
That said, treatment is possible at any time. Taking into consideration which approach to care may be best for you, you can work on rehabilitation of the body months or years after childbearing.
Stephanie elaborates on the commitment needed: �Timeline can be variable, dependent on severity of symptoms as well as other medical factors. While all therapists have their own approach, generally starting with once-weekly visits to establish tolerance to treatment, changes in symptoms, and assisting with challenges that may affect success. In terms of treating incontinence, we may see patients every two to three weeks to give them time to work on a home program.�
As wonderful as it is to seek and receive professional help, what simple things can you do to make things easier on yourself? Stephanie has more great suggestions: �Can you keep a few pillows near the area you normally feed baby, to keep your arms propped and avoid hunching the upper back? Are you keeping up with your water intake, and taking bathroom breaks regularly to try avoiding urinary tract infections or constipation? It is easy to forget the little things in the postpartum phase.�
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