By Jonathan Saunders
Poor posture can adversely affect your health - this is not debatable. Correct sleeping posture is vital if you are trying to correct posture imbalances and reduce back, neck, and shoulder pain. By making adjustments to the positions in which you sleep at night, you can actually reduce postural strain and eliminate a major cause of pain! By minimizing the stress on certain parts of your body, namely the neck, shoulders and back, while sleeping 7-9 hours at night, your posture will improve, and so will your overall health.
Your Mattress
Your mattress will not support you after 8-10 years at maximum - even if it is the best one on the market. Sorry, but it's true. While I do not endorse a specific brand, the best one for YOU will be something that's firm, while offering you good support and a great night's sleep. If you choose one that is excessively firm, while it may be good for your spine, if you cannot sleep, that will be bad for your health - and the people you hang out with.
You should also regularly turn your mattress so the inner springs stay fresh. Some mattress manufacturers even suggest that you turn your mattress so the top is at the bottom and vice versa. They recommend you do this every 6 weeks or so.
Posture Tests
The Wall Test:
Pull your shoulder blades down and in until they actually touch the wall.
Elongate your neck by imagining someone pulling your head up from the back.
Move your head back so that it is against the wall.
Position your chin so that it becomes parallel to the floor.
Stand with your weight equally distributed on both legs.
The Mirror Test:
Stand in front of a mirror and look to verify that your shoulders and neck are straight.
With your shoulders even, move them down as far as they will go.
Your abdominal muscles should be kept tight as you stand in this position.
Did you pass the tests? If you have failed or are unsure - it's time to see a chiropractor. A good chiropractor (like us ☺) can assess your posture and determine areas that you will need to work on -
undoing the computer and TV time may seem impossible - but it is actually quite attainable with a little diligence.
Your Pillow
This is one of the most difficult questions I get asked on a daily basis - "What is the best pillow?" The answer is always, "It depends on how you sleep." Your pillow should support your neck whether you are on your side or back. I personally like a pillow that is a bit unusual in its shape- the Align
-Right pillow - it is measured to your size and actually has research behind its effectiveness of helping with reducing pain - which is why it is the only pillow I have confidence in recommending.
Sleeping Position
Avoid sleeping face down at ALL costs - while it may be comfortable - it will cause years of pain down the road. We were not designed to sleep with our heads wrenched to one side night after night. While I will admit that face down sleeping posture is not an easy change, it can be done. Just start your sleep out in one of the positions I will be discussing below and every time you wake up on your stomach, change back to the correct position. Slowly your bad habit will change and you will be significantly healthier for it!
Back & Side Sleeping
The best position for sleeping is alternating between your side and your back (which usually happens automatically during the night). If you start on your back, a low pillow should be used so that your head and neck are not pushed forward too much (which contributes to forward head posture (FHP)). As well, placing a pillow underneath your knees will take some pressure off your low back, which will help prevent low back pain and sciatica.
For side sleeping, the best sleeping posture, it is vital that your pillow fits you! If your pillow is too thin, your head will bend towards the mattress and if it is too thick your head will bend towards the ceiling - both less than ideal scenarios if you are trying to stay healthy, correct your posture, and out of pain. As well, your head should be positioned parallel to the base of your bed, not bent down towards your chest.
Finally, slightly bend your knees and place another pillow between your knees. This will allow your pelvis and lower back to maintain the best possible alignment during sleep. While you will never become entirely invincible to occasional discomforts in your life (due to our lifestyles), you can be sure that your sleeping posture is not the main source of your daily spinal stress by following the above guidelines.
Sweet dreams,
http://ezinearticles.com/?Reduce-Your-Pain-by-Adjusting-Your-Sleeping-Position&id=9282704
Saturday 30 January 2016
Thursday 14 January 2016
Six Natural Sciatica Treatments To Stop Pain Now And Can Get Your Life Back Today
By Stuart Ward
Sciatica pain often disappears within about six weeks, but sadly for some of us the pain can last months or even years. If this is happening to you it probably feels like you've lost your former active lifestyle for good.
It's sad to learn:
Are you one of them?
You don't have to deal with sciatica pain all your life, you can stop it now with these natural holistic sciatica treatments.
#1: Chiropractic care
Spinal manipulation is the basis of chiropractic therapy and may be beneficial for up to a year. It's aim is to restore the normal mobility of the affected area in the lower back, stimulating the nervous system to ease the pain and discomfort. Chiropractic therapy can also reduce inflammation and promote the body's natural healing process.
#2: Acupuncture
The ancient Chinese therapy of acupuncture where certain "pressure points" on specific regions of the body are manipulated to stop sciatica. Pain relief is usually immediate, but it may take up to twelve sessions to stop sciatica pain for good.
#3: Yoga
Another health promoting exercise based on ancient eastern wisdom. Yoga improves flexibility in the spine and strengthens muscles allowing you to move in a more natural fluid way. You will develop better body posture and balance. Poor body posture is normally the single most cause of lower back pain and sciatica.
#4: Massage
'Trigger-point therapy,' in particular, can help get rid of sciatica pain by applying pressure to the inflamed or irritated areas (trigger points) of the piriformis muscles as well as to the glutes and the lower back area.
However, this make take up to four sessions and they should ideally be spaced about a week apart.
#5: Heat or ice packs
Apply a heat pad or ice pack to the affected area for about fifteen minutes to relieve pain when needed.
#6: Exercise
Now I'm guessing you're thinking exercise is the last thing you want to do when you're struggling with sciatica pain!
Exercise isn't such a bad idea as you may think. It can increase blood flow to the nerves and spinal discs, flushing out chemicals that trigger inflammation.
Begin gently with simple exercise like walking for twenty minutes then gradually build up from there.
Doing nothing will probably aggravate your sciatica further leaving you in pain for longer. If anything, a little exercise will leave you feeling good about yourself.
Of course, it's always best to get your doctor's advice and go ahead before beginning any strenuous exercise program.
I'm a firm believer in natural treatment for sciatica pain for I feel taking a holistic approach towards our wellness prevents many of life's nagging and irritating pains and ailments. Prevention is always better than cure!
http://ezinearticles.com/?Six-Natural-Sciatica-Treatments-To-Stop-Pain-Now-And-Can-Get-Your-Life-Back-Today&id=9283109
Sciatica pain often disappears within about six weeks, but sadly for some of us the pain can last months or even years. If this is happening to you it probably feels like you've lost your former active lifestyle for good.
It's sad to learn:
- Some sciatica sufferers have never managed to find a remedy.
- Some sufferers reduce their movements, limit family time, social time and "me" time rather than put up with the nagging or screaming pain.
- Others choose to stay in bed, thinking rest will end the misery.
- Some feel that surgery is the only way, thinking the pain will never go away.
Are you one of them?
You don't have to deal with sciatica pain all your life, you can stop it now with these natural holistic sciatica treatments.
#1: Chiropractic care
Spinal manipulation is the basis of chiropractic therapy and may be beneficial for up to a year. It's aim is to restore the normal mobility of the affected area in the lower back, stimulating the nervous system to ease the pain and discomfort. Chiropractic therapy can also reduce inflammation and promote the body's natural healing process.
#2: Acupuncture
The ancient Chinese therapy of acupuncture where certain "pressure points" on specific regions of the body are manipulated to stop sciatica. Pain relief is usually immediate, but it may take up to twelve sessions to stop sciatica pain for good.
#3: Yoga
Another health promoting exercise based on ancient eastern wisdom. Yoga improves flexibility in the spine and strengthens muscles allowing you to move in a more natural fluid way. You will develop better body posture and balance. Poor body posture is normally the single most cause of lower back pain and sciatica.
#4: Massage
'Trigger-point therapy,' in particular, can help get rid of sciatica pain by applying pressure to the inflamed or irritated areas (trigger points) of the piriformis muscles as well as to the glutes and the lower back area.
However, this make take up to four sessions and they should ideally be spaced about a week apart.
#5: Heat or ice packs
Apply a heat pad or ice pack to the affected area for about fifteen minutes to relieve pain when needed.
#6: Exercise
Now I'm guessing you're thinking exercise is the last thing you want to do when you're struggling with sciatica pain!
Exercise isn't such a bad idea as you may think. It can increase blood flow to the nerves and spinal discs, flushing out chemicals that trigger inflammation.
Begin gently with simple exercise like walking for twenty minutes then gradually build up from there.
Doing nothing will probably aggravate your sciatica further leaving you in pain for longer. If anything, a little exercise will leave you feeling good about yourself.
Of course, it's always best to get your doctor's advice and go ahead before beginning any strenuous exercise program.
I'm a firm believer in natural treatment for sciatica pain for I feel taking a holistic approach towards our wellness prevents many of life's nagging and irritating pains and ailments. Prevention is always better than cure!
http://ezinearticles.com/?Six-Natural-Sciatica-Treatments-To-Stop-Pain-Now-And-Can-Get-Your-Life-Back-Today&id=9283109
Saturday 9 January 2016
Three Types Of Sciatica Exercises To Relieve Pain Now
By Stuart Ward
Burning or stabbing sciatica pain in the back of your legs getting you down? Then learn to relieve it with some known and some unknown exercises you can do at home right now.
I remember the many times, several years ago, my wonderful girlfriend was mercilessly "struck down" and sometimes brought to tears with the perpetual "burning" or "stabbing" pain shooting from her buttock into the back of her leg.
Like many women, she was a busy working mum and sciatica pain simply wasn't an option in her hectic lifestyle.
We needed to find effective sciatica exercises to relieve pain and those unpredictable "flare ups" so she could get back to her daily life as quickly as possible.
I'm telling you, with this goal in mind I was a man on a mission!
To be honest, we really didn't have to look far. You see, my girlfriend being Thai had some friends with ancient knowledge of effective eastern therapies. They showed both of us some simple exercises to relieve pain quickly and with the added bonus of being able to do them privately at home.
So let's crack on and look at effective sciatica exercises to relieve pain.
Stretching
The very first thing we discovered from our Thai friends was the pain relieving benefits of effective and proper stretching.
I don't mean any old stretching. Oh no, there is a correct way to stretch combined with proper breathing that takes a little practise to get right.
But when you do get this right the effect and benefit is truly outstanding!
The stretches we were shown all stemmed from certain yoga poses. There is a lot to be said for centuries old eastern medicine and well-being and lessons that we can learn in our busy western world.
Acupressure
You've probably heard of acupuncture right? Well acupressure works on exactly the same principles.
It's about stimulating certain special "pressure points" for pain relief and to ultimately cure your sciatica (or any other pain for that matter) for good.
And the good thing about acupressure is that you can do these special exercises yourself in the privacy of your own home.
Aerobics
Aerobic exercise is a great way of busting stress while developing overall body fitness.
And I'm not talking about running for miles on end. Oh no, a simple thirty minute walk will benefit lower back pain while working your heart and lungs.
One aerobic exercise that puts little strain on the body (beneficial when you're suffering with sciatica) is swimming.
Swimming besides being aerobic, works and stretches the whole body without stressing your bones.
And the good thing about aerobic exercise - it makes you feel good when you're done!
Do you find that struggling to do the active things you once used to do is somewhat depressing?
Besides being painful, sciatica affects the quality of your life. Don't let this happen to you any longer, take positive action today.
http://ezinearticles.com/?Three-Types-Of-Sciatica-Exercises-To-Relieve-Pain-Now&id=9275361
Burning or stabbing sciatica pain in the back of your legs getting you down? Then learn to relieve it with some known and some unknown exercises you can do at home right now.
I remember the many times, several years ago, my wonderful girlfriend was mercilessly "struck down" and sometimes brought to tears with the perpetual "burning" or "stabbing" pain shooting from her buttock into the back of her leg.
Like many women, she was a busy working mum and sciatica pain simply wasn't an option in her hectic lifestyle.
We needed to find effective sciatica exercises to relieve pain and those unpredictable "flare ups" so she could get back to her daily life as quickly as possible.
I'm telling you, with this goal in mind I was a man on a mission!
To be honest, we really didn't have to look far. You see, my girlfriend being Thai had some friends with ancient knowledge of effective eastern therapies. They showed both of us some simple exercises to relieve pain quickly and with the added bonus of being able to do them privately at home.
So let's crack on and look at effective sciatica exercises to relieve pain.
Stretching
The very first thing we discovered from our Thai friends was the pain relieving benefits of effective and proper stretching.
I don't mean any old stretching. Oh no, there is a correct way to stretch combined with proper breathing that takes a little practise to get right.
But when you do get this right the effect and benefit is truly outstanding!
The stretches we were shown all stemmed from certain yoga poses. There is a lot to be said for centuries old eastern medicine and well-being and lessons that we can learn in our busy western world.
Acupressure
You've probably heard of acupuncture right? Well acupressure works on exactly the same principles.
It's about stimulating certain special "pressure points" for pain relief and to ultimately cure your sciatica (or any other pain for that matter) for good.
And the good thing about acupressure is that you can do these special exercises yourself in the privacy of your own home.
Aerobics
Aerobic exercise is a great way of busting stress while developing overall body fitness.
And I'm not talking about running for miles on end. Oh no, a simple thirty minute walk will benefit lower back pain while working your heart and lungs.
One aerobic exercise that puts little strain on the body (beneficial when you're suffering with sciatica) is swimming.
Swimming besides being aerobic, works and stretches the whole body without stressing your bones.
And the good thing about aerobic exercise - it makes you feel good when you're done!
Do you find that struggling to do the active things you once used to do is somewhat depressing?
Besides being painful, sciatica affects the quality of your life. Don't let this happen to you any longer, take positive action today.
http://ezinearticles.com/?Three-Types-Of-Sciatica-Exercises-To-Relieve-Pain-Now&id=9275361
Sunday 3 January 2016
Recovery Times and Tips After Laser Spine Surgery
By Choll Kim
Laser spine surgery is the least invasive option when it comes to having any form of spinal surgery. Unfortunately this type of technique cannot be used on all spinal injuries, so you will have to discuss the options with your surgeon to identify which techniques will work best based on your particular spinal issues. In most instances laser spine surgery is only used on small back issues.
It is important, as with any surgery, that you prepare in advance. Ensure you have plenty of groceries at home with someone who can cook and care for your family while you recover. Recovery time varies from patient to patient, so staying active and fit for as long as possible before your surgery can help you recover that little bit quicker moving forward.
The cause and severity of your spinal issues will determine what surgery is the best solution for you. There are two types of laser spine surgery; the first is decompression surgery and the second is stabilization surgery. Both will have similar recovery times.
On the day of your surgery, ensure you have someone who can drop you at the hospital at the agreed time, this can reduce your need to drive. Remember after the surgery you will not be driving for a while, until you are recovered and feel comfortable and confident in the driver's seat.
After the surgery, you may stay over night for observation. This is usually a decision which is made by your surgeon and medical team. Staying over night for monitoring ensures that your pain medication is working and you are not experiencing any unnecessary pain, which may get worse once you get home.
When you have been discharged, don't expect to be running any marathons any time soon or spend a day playing football with the family. Recovery time can feel slow, though with laser surgery it is much faster than if you had traditional surgery.
Take your surgeons recovery tips seriously. Write them down if you have to so that you know what you can and cannot do and what you should be doing to aid your recovery. Depending on what your surgery was for, your surgeon may encourage you to get up and get moving within a few hours of surgery. Again, you are not expected to run a marathon, but you should move around the home just to get some movement in your body.
Take it easy for the next few weeks and don't over exert yourself. Up to eighty six percent of patients who have this type of surgery return to work in three months and can resume all their normal daily activities within the three month period. This is a massive difference between the six to twelve month recovery period if you were to have traditional surgery.
Start with baby steps. Ensure you keep a chair nearby when cooking, so if you feel you have overdone it, you can sit down and rest. Do a little more each day building your confidence and managing your pain accordingly.
The good news with laser spine surgery is that you don't have a large incision on your back which means that you don't have a long scar which has been stitched to deal with. You will have one or two small incisions which will heal within days, so all you have to focus on is getting up and moving and returning to daily life as quickly as possible.
http://ezinearticles.com/?Recovery-Times-and-Tips-After-Laser-Spine-Surgery&id=9228464
Laser spine surgery is the least invasive option when it comes to having any form of spinal surgery. Unfortunately this type of technique cannot be used on all spinal injuries, so you will have to discuss the options with your surgeon to identify which techniques will work best based on your particular spinal issues. In most instances laser spine surgery is only used on small back issues.
It is important, as with any surgery, that you prepare in advance. Ensure you have plenty of groceries at home with someone who can cook and care for your family while you recover. Recovery time varies from patient to patient, so staying active and fit for as long as possible before your surgery can help you recover that little bit quicker moving forward.
The cause and severity of your spinal issues will determine what surgery is the best solution for you. There are two types of laser spine surgery; the first is decompression surgery and the second is stabilization surgery. Both will have similar recovery times.
On the day of your surgery, ensure you have someone who can drop you at the hospital at the agreed time, this can reduce your need to drive. Remember after the surgery you will not be driving for a while, until you are recovered and feel comfortable and confident in the driver's seat.
After the surgery, you may stay over night for observation. This is usually a decision which is made by your surgeon and medical team. Staying over night for monitoring ensures that your pain medication is working and you are not experiencing any unnecessary pain, which may get worse once you get home.
When you have been discharged, don't expect to be running any marathons any time soon or spend a day playing football with the family. Recovery time can feel slow, though with laser surgery it is much faster than if you had traditional surgery.
Take your surgeons recovery tips seriously. Write them down if you have to so that you know what you can and cannot do and what you should be doing to aid your recovery. Depending on what your surgery was for, your surgeon may encourage you to get up and get moving within a few hours of surgery. Again, you are not expected to run a marathon, but you should move around the home just to get some movement in your body.
Take it easy for the next few weeks and don't over exert yourself. Up to eighty six percent of patients who have this type of surgery return to work in three months and can resume all their normal daily activities within the three month period. This is a massive difference between the six to twelve month recovery period if you were to have traditional surgery.
Start with baby steps. Ensure you keep a chair nearby when cooking, so if you feel you have overdone it, you can sit down and rest. Do a little more each day building your confidence and managing your pain accordingly.
The good news with laser spine surgery is that you don't have a large incision on your back which means that you don't have a long scar which has been stitched to deal with. You will have one or two small incisions which will heal within days, so all you have to focus on is getting up and moving and returning to daily life as quickly as possible.
http://ezinearticles.com/?Recovery-Times-and-Tips-After-Laser-Spine-Surgery&id=9228464
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