Can Pilates exercise movements be performed in bed for individuals recovering from illness or injury?
Bed Pilates
Pilates exercises can be practiced in bed. Joseph Pilates’ exercises and equipment, such as his patented V-shape bed, were designed to help rehabilitate injured individuals who had to stay on or near a bed. After a healthy night’s sleep, Pilates exercises dynamically stimulate circulation and the nervous system. They can also be used to calm the mind and body before going to bed.
Those with health concerns should check with their healthcare provider before starting any exercise program to ensure safety.
Beginners are recommended to learn the Pilates principles and movement fundamentals.
Here are a few Pilates mat exercises adapted for individuals who need or prefer to exercise in bed. A firm mattress is recommended, as a soft mattress will mess up the correct form, making the exercise ineffective.
Spine Twist
This exercise helps improve the flexibility of the spine and core, making it easier to move around, and supports healthy posture. (Geremia J. M. et al., 2015) Pilates exercises like the spine twist have been found to reduce low back pain and disability. (Notarnicola A. et al., 2014) To perform:
Sit up in bed, torso straight, abs engaged, and inhale.
Exhale as you turn your head and shoulders to the right.
Keep your torso straight, and imagine growing taller through the turn.
Inhale as you return to the starting position.
Exhale and turn to the other side.
Repeat five times on each side.
Tendon Stretch
The tendon stretch helps by improving flexibility in the hamstrings and calves. (Chinnavan E., Gopaladhas S., & Kaikondan P. 2015) To perform:
Sit up straight, legs straight out.
Bring heels together and use a towel to pull your feet towards you while pushing your heels away.
Hold for three seconds.
Next, without the towel, point your toes away.
Hold for another three seconds.
Do ten reps.
Double-Leg Stretch
The double-leg stretch is an intermediate exercise that works the abdominals and the core. If this move feels difficult, start with one leg at a time. Another option is to keep the knees slightly bent instead of extending the legs fully. To perform:
Bring both knees to your chest and, with your hands, press down on the ankles to stretch the lower back.
Pull in the abdomen.
Exhale and extend the arms up and the leg or legs as far out in front as possible.
Hold the position for ten seconds and then release.
Do ten reps.
Pelvic Curl
The pelvic curl builds strength in the lower back and core. To perform:
Bend knees and place feet on the bed hip-distance apart.
Curl your pelvis, squeeze the glutes, and lift your body.
A hip-opening exercise, or frog, can be done while lying down or sitting in bed. Hip openers help keep the spine and hips flexible and in alignment. To perform:
Bring the soles of your feet together and as close to the torso as possible.
Let the knees open up as far as possible, and that feels comfortable.
While in the stretch, breathe in and out as deep as possible.
If sitting, place hands on ankles and use forearms to push down on the knees for added stretch.
Injury Medical Chiropractic and Functional Medicine Clinic
Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. A chiropractic therapy team can assess your condition and develop a customized treatment plan to expedite pain relief and improve mobility. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Home Exercises for Pain Relief
References
Geremia, J. M., Iskiewicz, M. M., Marschner, R. A., Lehnen, T. E., & Lehnen, A. M. (2015). Effect of a physical training program using the Pilates method on flexibility in elderly subjects. Age (Dordrecht, Netherlands), 37(6), 119. https://doi.org/10.1007/s11357-015-9856-z
Notarnicola, A., Fischetti, F., Maccagnano, G., Comes, R., Tafuri, S., & Moretti, B. (2014). Daily pilates exercise or inactivity for patients with low back pain: a clinical prospective observational study. European journal of physical and rehabilitation medicine, 50(1), 59–66.
Chinnavan, E., Gopaladhas, S., & Kaikondan, P. (2015). Effectiveness of pilates training in improving hamstring flexibility of football players. Bangladesh Journal of Medical Science, 14(3), 265–269. https://doi.org/10.3329/bjms.v14i3.16322
Individuals who wake up with a burning feeling in the chest or throat, along with a bitter taste, more than likely are experiencing morning or waking heartburn. Can simple steps, like not having any food three hours before going to bed, help prevent heartburn when waking up?
Waking Up With Heartburn
Heartburn is characterized by a burning sensation in the chest and neck and an acidic, bitter taste. It occurs when stomach acid flows into the esophagus tube that connects the throat to the stomach and often happens when lying down. Heartburn is a symptom of acid reflux, a digestive disorder that occurs when the stomach contents back up into the esophagus. Waking up with heartburn throughout the night or when waking in the morning is common during pregnancy and after drinking alcohol. (UCSF Health, 2024) But chronic acid reflux can also be a sign of a health condition like gastroesophageal reflux disease (GERD) and hiatal hernia, or another condition may cause it and can be triggered by stress, certain foods, and other factors.
Causes
Having occasional heartburn is normal. However, frequently waking up with heartburn may indicate gastroesophageal reflux disease (GERD). Other possible causes of this condition and factors that may contribute to frequently waking up with heartburn include: (National Library of Medicine, 2023)
Increased stress
Wearing belts or clothes that are tight around the waist.
Medications include sedatives, bronchodilators, beta-blockers, calcium channel blockers, and tricyclic antidepressants.
Pregnancy
Hiatal hernia – the top area of the stomach pushes through an opening in the diaphragm.
Sleeping and Heartburn
Research shows a relationship between sleep disorders like insomnia and an increased risk of acid reflux (Qin S. et al., 2023). A study of over 6,000 people found that those who woke up less often during the night were 50% less likely to experience heartburn than those with disrupted sleep.
When symptoms are constant, it’s important to see a healthcare provider.
See a Healthcare Provider
If heartburn persists long-term, it can lead to inflammation, breathing problems, and narrowing of the esophagus. Seeing a healthcare provider is recommended if lifestyle adjustments don’t help or symptoms continue despite taking over-the-counter antacids. Other symptoms that need professional diagnosis include: (National Institute of Diabetes and Digestive and Kidney Disease, 2020)
Chest pain or difficulty breathing, like wheezing or hoarseness
Loss of appetite, nausea, vomiting
Unexpected weight loss
Difficulty swallowing
Signs of blood in the digestive tract or stool
Tell a healthcare provider when and how you are experiencing symptoms. It may be helpful to keep a journal of frequency, specific symptoms, times when waking up with heartburn, what foods and the time of day when eating, and any other information.
Heart Attack Symptoms
Heartburn can feel like the chest pain associated with a heart attack. See a healthcare provider if you’re unsure if your heart or digestive system is causing the discomfort. Seek emergency medical attention if you have any of the following (American Heart Association, 2022)
Squeezing pressure, fullness, or pain in the center of the chest that lasts several minutes or stops and returns
Shortness of breath with or without chest pain
Pain in either or both arms, the back, neck, jaw, or abdomen
Other signs include lightheadedness, nausea, and breaking out in a cold sweat
Diagnosis
A healthcare provider can diagnose heartburn and related conditions based on the following (UCSF Health, 2024)
Discussing symptoms
X-rays, or imaging tests, that look at the esophagus, stomach, and small intestine
An esophageal pH monitoring test that checks how often and how long stomach acid stays in the esophagus
An upper endoscopy procedure where a small tube with a camera is inserted down the mouth to examine the esophagus and stomach
Stop eating at least three hours before going to bed
Lose weight
Avoid spicy, high-fat, and acidic foods
Limit coffee and other forms of caffeine
Avoid carbonated drinks and alcoholic beverages
Staying hydrated helps with overall digestion. However, drinking too much water at once can make heartburn worse. Drinking small amounts throughout the day and avoiding sparkling water is recommended since carbonated drinks can trigger heartburn. (Harvard Health Publishing, 2023)
Injury Medical Chiropractic and Functional Medicine Clinic
Lifestyle and dietary changes, as well as medications, may be used to treat the condition. See a healthcare provider if your heartburn is persistent or accompanied by other symptoms. A healthcare provider can determine the most effective treatment strategies. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
National Library of Medicine. (2023). Heartburn. Retrieved from https://medlineplus.gov/ency/article/003114.htm
Qin, S., Wang, C., Wang, X., Wu, W., & Liu, C. (2023). Causal association of gastroesophageal reflux disease with obstructive sleep apnea and sleep-related phenotypes: a bidirectional two-sample Mendelian randomization study. Frontiers in neurology, 14, 1283286. https://doi.org/10.3389/fneur.2023.1283286
National Institute of Diabetes and Digestive and Kidney Disease. (2020). Symptoms and causes of GER & GERD. Retrieved from https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/symptoms-causes
American Heart Association. (2022). American Heart Association. Heartburn or Heart Attack? https://www.heart.org/en/health-topics/heart-attack/angina-chest-pain/heartburn-or-heart-attack
Harvard Health Publishing. (2023). 9 at-home treatments for acid reflux. https://www.health.harvard.edu/newsletter_article/9-ways-to-relieve-acid-reflux-without-medication
Athletic individuals must train regularly, eat healthy, and rest properly to recover and perform their best. Is sleep different for athletes?
Athletes and Sleep
Physical activity is an important component of a healthy lifestyle. Regular exercise increases longevity and can also reduce the risk of anxiety and depression and improve sleep (Centers for Disease Control and Prevention, 2024). When one area is lacking for athletes, overall performance can suffer. Evidence shows that more or extended sleep can benefit athletes and their recovery and performance. (Bird, Stephen P. 2013) Recommendations for athletes range between seven and nine hours nightly, and elite athletes are encouraged to get at least nine hours of sleep nightly and to treat sleep as much as athletic training and diet.
Sleep is essential for overall health and well-being for both athletes and non-athletes. Everyone needs sleep to feel restored and function their best daily. (Richard J. Schwab, 2024) Other physical benefits include:
Cardiovascular Recovery
This allows the heart to rest and cells and tissue to be repaired. (MedlinePlus, 2017) This can help the body recover after physical exertion. As an individual progresses through the stages of sleep, the changes in heart rate and breathing throughout the night promote cardiovascular health (National Heart, Lung, and Blood Institute, 2011)
Illness Prevention
The proper amount of sleep helps the body recover from illness. During sleep, the body produces cytokines/hormones that help the immune system fight off infections. These therapeutic effects are important for an athlete’s recovery and performance.
Lack of Sleep Affects Performance
Poor quality and quantity of sleep can lead to several negative effects. Sleep deprivation reduces the ability to react quickly and think clearly. A lack of sleep also increases irritability and risk for anxiety and depression. Sleep-deprived individuals are more likely to make poor decisions and take unnecessary risks. From a physical standpoint, a lack of sleep increases the risk for medical concerns, including type 2 diabetes, high blood pressure, kidney disease, and stroke. When athletes do not receive adequate sleep, it can:
Inhibit Ability
In a study of sleep-deprived male team athletes, average and total sprint times decreased. (Skein, M. et al., 2011)
Decrease Accuracy
In a study, male and female sleep-deprived tennis players had decreased serve accuracy by up to 53% compared to performance after normal sleep. (Reyner L. A. & Horne J. A. 2013)
Cause Quicker Exhaustion
A study of male runners and volleyball players found that both athletes exhausted faster after sleep deprivation. (Azboy O. & Kaygisiz Z. 2009)
Decrease Reaction Time
A study found that lack of sleep adversely affected reaction time in a group of male collegiate athletes. (Taheri M. & Arabameri E. 2012)
Difficulty Learning and Decision Making
A lack of sleep negatively impacts cognitive skills and functions.
Athletes can become distracted, and decisions like passing the ball or going for the smash can be difficult or made too late.
Increases Risk of Injury
Research on middle—and high-school athletes showed that chronic lack of sleep was associated with increased rates of injury. (Milewski M. D. et al., 2014)
Increases The Risk of Illness or Immunosuppression
Poor sleep habits are associated with lower resistance to illness like a cold. (Prather A. A. et al., 2015)
Athletic Sleep Hygiene
Common components to sleep well include:
Avoid alcohol and Caffeine
Before bedtime, these can interrupt sleep or lead to more disturbed sleep.
Have a Wind-Down Routine
Activities such as reading, bathing, or meditating can help the body relax and get ready for sleep.
Reduce Stressors
Not only do mental stressors affect sleep quality, but they also impact performance overall.
Create an Optimal Sleep Environment
A sleeping space should be dark and cool with little to no noise.
The environment should be used only for sleep and sex.
No Electronics Before Bed
This includes TVs, cell phones, and computers.
The blue light that these devices emit can affect circadian rhythm.
Don’t Stay Awake In Bed
If you can’t fall asleep after 20 minutes of trying, get out of bed.
Do a quiet activity in another space until you feel sleepy.
Avoid Overtraining
Keep a consistent training schedule so as not to overexert yourself.
Quick Naps
Keep naps brief. Naps should be longer than an hour and not after 3 p.m.
Injury Medical Chiropractic and Functional Medicine Clinic
The right bed and mattress contribute to overall health and can improve one’s quality of life. Doctor Alexander Jimenez, DC, at Injury Medical Chiropractic and Functional Medicine Clinic, says a healthy mattress can improve sleep, reduce pain, increase energy levels, and elevate mood. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Lumbar Spine Injuries In Athletes
References
Centers for Disease Control and Prevention. (2024). Benefits of Physical Activity. Retrieved from https://www.cdc.gov/physical-activity-basics/benefits/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Bird, Stephen P. PhD. (2013). Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations. Strength and Conditioning Journal, 35(5), 43-47. https://doi.org/DOI: 10.1519/SSC.0b013e3182a62e2f
Schwab, R. J. (2024). Overview of Sleep. Merck Manual Consumer Version. https://www.merckmanuals.com/home/brain-spinal-cord-and-nerve-disorders/sleep-disorders/overview-of-sleep
National Library of Medicine. MedlinePlus. (2017). Healthy Sleep Also called: Sleep Hygeine. Retrieved from https://medlineplus.gov/healthysleep.html
National Heart, Lung, and Blood Institute. (2011). Your guide to healthy sleep. Retrieved from https://www.nhlbi.nih.gov/resources/your-guide-healthy-sleep
Skein, M., Duffield, R., Edge, J., Short, M. J., & Mündel, T. (2011). Intermittent-sprint performance and muscle glycogen after 30 h of sleep deprivation. Medicine and science in sports and exercise, 43(7), 1301–1311. https://doi.org/10.1249/MSS.0b013e31820abc5a
Reyner, L. A., & Horne, J. A. (2013). Sleep restriction and serving accuracy in performance tennis players, and effects of caffeine. Physiology & behavior, 120, 93–96. https://doi.org/10.1016/j.physbeh.2013.07.002
Azboy, O., & Kaygisiz, Z. (2009). Effects of sleep deprivation on cardiorespiratory functions of the runners and volleyball players during rest and exercise. Acta physiologica Hungarica, 96(1), 29–36. https://doi.org/10.1556/APhysiol.96.2009.1.3
Taheri, M., & Arabameri, E. (2012). The effect of sleep deprivation on choice reaction time and anaerobic power of college student athletes. Asian journal of sports medicine, 3(1), 15–20. https://doi.org/10.5812/asjsm.34719
Milewski, M. D., Skaggs, D. L., Bishop, G. A., Pace, J. L., Ibrahim, D. A., Wren, T. A., & Barzdukas, A. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of pediatric orthopedics, 34(2), 129–133. https://doi.org/10.1097/BPO.0000000000000151
Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep, 38(9), 1353–1359. https://doi.org/10.5665/sleep.4968
Sleeping with lower back pain and sciatica can be difficult and frustrating. What are ways to get more comfortable sleep?
Sleeping With Lower Back Pain and Sciatica
Various factors can affect sleeping with lower back pain and sciatica, including age, injury and medical history, the mattress (e.g., soft vs. firm mattress), and sleep positions. Unfortunately, there’s no one-cure-all solution for this problem, and depending on the underlying cause/s, they can worsen the pain and cause sleep problems. For example, if a herniated disc places added pressure on the nerves in the lower back, twisting the spine can worsen the lower back pain, and sleeping in a fetal position can exacerbate the nerve pain. (UCF Health, N.D.)
Lower-Back Pain
Low-back pain can be activity-related, intermittent, or constant. (American Association of Neurological Surgeons, 2024) For some, it only occurs occasionally, such as when performing specific movements. For others, it can be excruciating, chronic, and disabling. Low-back pain is unique for everybody and can differ depending on the cause. Some low-back pain symptom descriptions include (Förster M. et al., 2013)
Aching pain deep in the back
Shooting pain flare-ups
Pain caused by slight pressure
Burning
Tingling
Sciatica Not Present
For some, low-back pain may be confined to a specific area known as axial back pain. (Förster M. et al., 2013) The pain may be felt in a band along the lower back and does not radiate down the legs or anywhere else.
Sensory changes radiating down the leg – numbness, burning, and or tingling
Sleep Tools
Consider changing the mattress to improve sleeping with lower back pain and sciatica. For the best spinal support, choose a medium to firm mattress. Pillows, wedges, and other tools can also help improve sleep. (UCF Health, N.D.) It is recommended that individuals who sleep on their backs place a small pillow under their knees to reduce pressure on their lower backs. For those who sleep on their side, placing a pillow between the knees can keep the spine in a neutral/straight position. To relieve lower back pain, consider sleeping in a reclined, angled position with the head and shoulders higher than the hips. This can be accomplished with an adjustable bed or a wedge to prop the body in a regular bed.
Back Sleeping
Easing back pain while sleeping involves maintaining the body in a neutral or straight position. Extending the muscles, tendons, and ligaments too far in any one direction while sleeping with lower back pain and sciatica can cause stiffness, muscle spasms, and pain. Sleeping on the back puts the spine in neutral alignment with the least stress on the neck and back. It evenly distributes body weight to avoid exerting pressure on the joints and prevent backaches. In addition, a supine position allows outstretched ligaments to shrink and recover to their normal positions. (Keck Medicine of USC, 2019)
Chiropractic Assessment
Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. A chiropractic physical therapy team may be best for individuals with acute back, neck, and musculoskeletal pain and discomfort symptoms. A chiropractor can quickly assess your condition and develop a customized treatment plan to expedite pain relief and improve mobility. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Sciatica, Causes, Symptoms and Tips
References
UCF Health. (N.D.). The best sleeping position for lower back pain (and the worst). https://ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/
American Association of Neurological Surgeons. (2024). Low back pain. https://www.aans.org/patients/conditions-treatments/low-back-pain/
Förster, M., Mahn, F., Gockel, U., Brosz, M., Freynhagen, R., Tölle, T. R., & Baron, R. (2013). Axial low back pain: one painful area–many perceptions and mechanisms. PloS one, 8(7), e68273. https://doi.org/10.1371/journal.pone.0068273
North American Spine Society. (2020). Evidence-based clinical guidelines for multidisciplinary spine care: Diagnosis and treatment of low back pain. North American Spine Society. https://www.spine.org/Portals/0/assets/downloads/ResearchClinicalCare/Guidelines/LowBackPain.pdf
American Academy of Orthopaedic Surgeons. (2021). Sciatica. https://orthoinfo.aaos.org/en/diseases–conditions/sciatica
Keck Medicine of USC. (2019). The best -and worst – sleep positions for back pain. Keck Medicine of USC Blog. https://www.keckmedicine.org/blog/the-best-and-worst-sleep-positions-for-back-pain/
Getting a good night’s sleep can be difficult for individuals suffering from arthritis. Can finding a mattress that fits an individual’s needs help relieve aches and pains and provide restful sleep?
Mattress For Arthritis
Quality sleep can be difficult for those managing arthritis. Joint pain, stiffness, and tenderness can make falling and staying asleep feel impossible. A mattress for arthritis should be firm, provide comfortable support, and relieve joint pressure. (Sleep Foundation, 2024)
How Mattresses Affect Arthritis?
Not adequate support or cushioning can exacerbate arthritis pain and stiffness.
Individuals not sleeping well at night can experience significant physical and mental fatigue, increase the risk of injury, and perceive a higher level of pain.
Zoned mattresses provide targeted pressure relief to areas of arthritis pain, like the neck and lower back.
Mattresses that don’t support the body are more likely to disrupt sleep and exacerbate nighttime and daytime pain symptoms.
The body needs time to recover and repair during sleep, so the right mattress for arthritis will allow sound rest throughout the night.
A joint-supporting mattress can alleviate pain and stiffness.
What to Look For Mattress Types
Mattresses fall into three basic categories.
Foam or Latex
These mattresses are often recommended for individuals with chronic pain because they conform to the body and alleviate pressure points without being too firm that they aggravate existing injuries or inflammation.
Not all foam is the same; some mattresses are too soft to support someone with arthritis.
Latex is a more reliable material for support and durability, but it’s also more expensive than memory foam.
Innerspring
Innerspring mattresses are often long-lasting and provide firm support.
However, they are not recommended for individuals with arthritis because they can be hard on joints and pressure points.
The innerspring system doesn’t mold or conform to the body, so getting and staying comfortable can be difficult, if not impossible.
They’re not as heat-retaining as foam mattresses so that hot sleepers may prefer them.
Hybrid
A hybrid mattress typically consists of individually wrapped springs topped with one or more layers of memory foam.
Hybrid mattresses are often recommended for arthritis patients because they meet the expert-recommended balance between support and cushioning.
Firmness Levels
Mattress firmness is rated on a scale of 1 to 10, with firmer mattresses scoring higher, often 6 or 7 and above. However, no one firmness rating works for all individuals with arthritis. Finding the right firmness for arthritis symptoms is highly individualized. For some, a super firm sleep surface can aggravate symptoms. In determining what firmness number is needed, consider weight. For example, a person weighing 400 pounds will have a different experience on a soft mattress than a person weighing 150 pounds. Typically, larger bodies need a firmer mattress to avoid sinking too far into the mattress’s core. Petite individuals may be perfectly supported on a mattress rated 5 or 6 for firmness, but taller or heavier individuals should look for a mattress rated seven or eight.
Support and Pressure Relief
Individuals will want to look for a mattress that targets specific areas for relieving aches and pains, such as the shoulders, hips, and lower back. Foam helps relieve pressure points in the body without feeling too soft, which is helpful when managing joint pain. There is debate over whether latex or memory foam is better for relieving sensitive pressure points. A Journal of Chiropractic Medicine study suggests that latex foam may outperform traditional memory foam as it reduces body pressure and evenly distributes weight along pressure points. (Low F. Z. et al., 2017)
Motion Transfer
Motion transfer refers to a mattress’s ability to isolate body movement. It’s helpful to consider how much you and your partner are affected by each other’s movement throughout the night. This may not be necessary for individuals who don’t sleep with a partner. So, if you or a partner disrupt sleep throughout the night, a mattress with better motion absorption is recommended.
Sleep Position Can Affect Arthritis and Joint Pain
Mattress manufacturers often design mattresses to accommodate back, side, or stomach sleepers, as different sleeping positions usually require different types of support. One study suggests that sleeping-related pain can be reduced in those with lower back pain when they choose the right sleeping surface for their preferred sleep position. (Jacobson B. H. et al., 2010) Therefore, purchasing a mattress for the preferred position is important.
Durability
A mattress’s expected lifespan depends on the materials it’s made from. A mattress that immediately loses some of its features and benefits won’t last very long. This is why it is recommended to know how long the trial period is for the mattress and keep track of its performance. Count on at least six to seven years, but latex and hybrid mattresses can last longer.
Trial Period
Considering the trial period on the mattress is important when buying online. Determining if it’s right for your body can take a little while as it takes a while to break in a new mattress, so look for a longer trial period to see and feel if it is the right choice. (Mattress Firm, 2023) Most online mattress retailers offer at least a 100-day trial period, while some offer 365 days to send it back. However long the trial period, looking into the terms and conditions of any return policy is recommended. A company can say you can return it if it doesn’t meet expectations; however, restrictions or exclusions may apply to your purchase.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Fighting Inflammation Naturally
References
Sleep Foundation. Noyed D. (2024). How to Choose a Mattress. https://www.sleepfoundation.org/mattress-information/how-to-choose-a-mattress
Low, F. Z., Chua, M. C., Lim, P. Y., & Yeow, C. H. (2017). Effects of Mattress Material on Body Pressure Profiles in Different Sleeping Postures. Journal of Chiropractic Medicine, 16(1), 1–9. https://doi.org/10.1016/j.jcm.2016.09.002
Jacobson, B. H., Boolani, A., Dunklee, G., Shepardson, A., & Acharya, H. (2010). Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain. Applied ergonomics, 42(1), 91–97. https://doi.org/10.1016/j.apergo.2010.05.004
Mattress Firm. (2023). Breaking In a New Mattress: Tips for a Comfortable Night’s Sleep. Mattress Firm Blog. https://www.mattressfirm.com/blog/sleep-tips/break-in-a-new-mattress
Can incorporating natural probiotic foods help improve many people’s gut health and restore functionality to their bodies?
Introduction
Many people trying a healthier lifestyle will start incorporating more nutritious options to ensure the body and the gut get the necessary nutrients. When it comes to gut health, many people will begin to notice how they have more energy and will also start to see how different foods can affect their health. The gastrointestinal system plays a huge role in many people’s health and wellness and is associated with many environmental factors that can impact the body. When that happens, many people can incorporate probiotics to help with gut health. In today’s article, we will dive into how gut health impacts the body, how probiotics improve gut health, and how people can incorporate probiotic-rich foods into their diet. We discuss with certified medical providers who inform our patients how incorporating probiotics can help improve gut health. While asking informed questions to our associated medical providers, we advise patients to include foods rich in probiotics to reduce overlapping risk profiles affecting the gut. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
How Gut Health Impacts The Body
Do you feel sluggish and full constantly after a heavy meal? Do you notice red imperfections in your skin after eating a certain food item? Or have you experienced constant cold and flu symptoms impacting your daily routine? Many do not realize that the overlapping risk profile scenarios affecting their bodies correlate with the gut system. The gut system is the second brain in the human body and can also be impacted by pathogens and environmental factors. The gastrointestinal (GI) tract is home to abundant microorganisms that form an intricate and mutual relationship that benefits the body. (Thursby & Juge, 2017) Inside the GI tract, numerous bacteria help with food digestion and transport the nutrients to different body areas. When the gut system deals with alterations in its microbial communities, it can negatively impact the functional structures of the gut’s composition and function. (Yoon & Yoon, 2018)
This means that when bad bacteria are abundant in the gut system, it can cause the body to be dysfunctional and, over time, can develop chronic issues like inflammation and gut dysbiosis. Environmental factors like stress, poor dieting, and physical inactivity can impact the gut. They can be potentially harmful through these abnormal chances, causing the bad bacteria to overflow the good bacteria, allowing the immune system to attack the gut system. (Zhang et al., 2015) When this happens, many people start to feel symptoms of pain and discomfort in their bodies and start looking for ways to reduce these pain-like symptoms while improving their gut health.
Balance Body & Metabolism- Video
How Probiotics Improve Gut Health
When it comes to reducing pain-like symptoms in the body, it is also important to improve gut health. One way to improve gut health is by incorporating probiotics into a healthy diet. Probiotics have beneficial organisms that can provide helpful properties by stimulating the growth and activities of good bacteria in the gut. (Li et al., 2021) Probiotics can help line the gut while boosting the immune system, allowing the GI tract to absorb the nutrients a person eats. At the same time, different strains of probiotics can impact the gut barrier, the immune system, and cognitive function in the body. (Wieers et al., 2019) Additionally, many people can incorporate probiotic-rich foods into their diet.
Probiotic-Rich Foods To Try
There are some benefits when it comes to incorporating probiotic-rich foods into a diet, as probiotics play a role in hosting innate and adaptive immune responses, which occur mainly on the surface of the intestinal barrier. (Mazziotta et al., 2023) Some of the benefits of consuming probiotic-rich foods include:
Restoring the natural balance of gut bacteria
Strengthening immune system
Reduces cholesterol levels
Heals Leaky gut
Some the foods like kefir, yogurt, sauerkraut, miso, and kimchi are great examples of probiotic-rich foods as they can be incorporated into any healthy diet and can help produce a higher abundance of health-promoting bacteria to increase gut microbiome diversity and enhance a person’s activity levels. (Jager et al., 2019) When people start incorporating probiotics into their health and wellness journey, they will notice that their energy levels are maintained during their daily activities and that their gut health is optimal. As stated earlier, the gut is known as the second brain in the body, so when pathogens and environmental factors start to cause issues to the gut, the body feels it. But if probiotics are introduced to the gut, the gut and body are happy.
References
Jager, R., Mohr, A. E., Carpenter, K. C., Kerksick, C. M., Purpura, M., Moussa, A., Townsend, J. R., Lamprecht, M., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Smith-Ryan, A. E., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J.,…Antonio, J. (2019). International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr, 16(1), 62. https://doi.org/10.1186/s12970-019-0329-0
Li, H. Y., Zhou, D. D., Gan, R. Y., Huang, S. Y., Zhao, C. N., Shang, A., Xu, X. Y., & Li, H. B. (2021). Effects and Mechanisms of Probiotics, Prebiotics, Synbiotics, and Postbiotics on Metabolic Diseases Targeting Gut Microbiota: A Narrative Review. Nutrients, 13(9). https://doi.org/10.3390/nu13093211
Mazziotta, C., Tognon, M., Martini, F., Torreggiani, E., & Rotondo, J. C. (2023). Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells, 12(1). https://doi.org/10.3390/cells12010184
Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochem J, 474(11), 1823-1836. https://doi.org/10.1042/BCJ20160510
Wieers, G., Belkhir, L., Enaud, R., Leclercq, S., Philippart de Foy, J. M., Dequenne, I., de Timary, P., & Cani, P. D. (2019). How Probiotics Affect the Microbiota. Front Cell Infect Microbiol, 9, 454. https://doi.org/10.3389/fcimb.2019.00454
Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. Int J Mol Sci, 16(4), 7493-7519. https://doi.org/10.3390/ijms16047493
Can modified workouts and/or having a personal trainer design an alternate fitness routine while in injury recovery help injured individuals and athletes maintain fitness?
Maintain Fitness During Injury Recovery
Individuals with personal, work, or sports injuries must take time off to rest, recover, and rebuild. However, there are ways to maintain fitness and endurance levels while unable to engage in full workouts and exercise.
Fitness Base
Injured individuals and athletes will lose a certain amount of fitness during recovery. After all, the body is injured and needs to focus most of its attention on healing to get back to normal. Deconditioning is a fact of life when the body stops exercising, but there are ways to stay active to maintain a fitness base. Individuals can modify or scale back exercise. Before exercising after an injury, get a doctor’s approval. Then, follow their recommendations. (Garber C. E. et al., 2011)
Even if one body part or joint is immobilized, cross-training principles can help individuals discover new ways to stay fit while rehabilitating. The key is to have the right attitude and remain active within tolerance levels until the injury is healed. Trying new things may take some creativity and flexibility, but most find training through injury is possible and not difficult. Here are ways to continue working out while recovering.
Lower Back Injury Workout
Talk with a doctor or sports doctor to understand exercise limitations before modifying workouts. Walking, swimming, or recumbent cycling are generally safe for individuals with a lower back injury. These workouts can help maintain cardiovascular fitness. An example of a modified workout may consist of the following:
Warm up before exercising.
Perform the workout on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the entire circuit three to four times.
Complete 30 to 60 minutes of non-weight-bearing cardiovascular exercises on Tuesday, Thursday, and Saturday.
Chest Press
Lat Pulldown
Overhead Press
Leg Extension
Wall Sit
Shoulder and Elbow Injury Workout
Shoulder or other upper body injuries often make it possible to continue traditional cardiovascular exercise because the lower body can be fully exercised. Walking, stair climbing, stationary cycling like an under-desk bike, and the elliptical trainer all work. Circuit training routines will maintain strength and power in the non-injured muscles and joints. The following example routine can be done four to five times weekly.
Warm-up.
Perform each exercise for 30 to 60 seconds, allowing 15 seconds of rest between exercises.
Complete the entire routine three to four times.
Stationary cycling for two minutes at a moderate pace and two at a higher intensity.
Leg Press
Elliptical trainer for two minutes at a moderate pace and two at a higher intensity.
Ab Crunches
Walking Lunges
Low Back Extensions
Treadmill walking for two minutes at a moderate pace and two at a higher intensity or incline.
Wall sits
Ankle and Foot Injury Workout
If the doctor approves, individuals can use a rowing machine or a stationary bike with one leg or swim a few laps. As a doctor or physical therapist recommends, individuals may also need an ankle brace or other support. A sports doctor or personal trainer can help recommend other non-weight-bearing cardiovascular exercises for 30 to 60 minutes three times weekly. Here is a sample workout to try:
Warm-up.
Perform the workout on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds rest between exercises.
Complete the workout three to four times.
Leg Extensions
Chest Press
Lat Pulldown
Overhead Press
Seated Cable Rows
Incline Push-Up
Bicycle Crunches
Hanging Leg Raise
Leg and Knee Injury Workout
Leg and knee injuries can be limiting, as most endurance exercise requires flexion and knee joint extension. One-legged cycling or using an upper-body ergometer/handcycle are options. Swimming may be possible if the individual uses a pull buoy to keep them from kicking or using their legs. Here are two circuit workout examples:
Circuit 1
Warm-up.
Perform this on Monday, Wednesday, and Friday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the workout three to four times.
Pull-Up or Assisted Pull-Up
Chest Press
Lat Pulldown
Overhead Press
Circuit 2
Warm-up.
Perform the workout on Tuesday, Thursday, and Saturday.
Perform each exercise for 30 to 60 seconds with 15 seconds of rest between exercises.
Complete the workout three to four times.
Seated Russian Twist
Ab Crunch
V-Sit ab exercise
Injury Medical Chiropractic and Functional Medicine Clinic
Individuals may need significant rest time to heal properly, so consult a doctor on the balance of rest and training. Doing the exercises prescribed by the physical therapist during rehabilitation is important. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Treating Ankle Sprains
References
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359. https://doi.org/10.1249/MSS.0b013e318213fefb
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
