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In Today's Issue
- The Healthy Back Institute's Back Pain Relief Journal
- Ease Back Pain With These Sleeping Positions
- Fact: Poor Sleep Increases The Risk of Death/ Disease
The Healthy Back Institute's Back Pain Relief Journal
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Ease Back Pain With These Sleeping Positions
Dear Reader,
If you have back pain, you know how hard it can be to get comfortable enough to fall asleep. Back pain can come from any number of things... being out of shape, using poor body mechanics... even your sleep position. Back pain is the term used for discomfort that is located in the lower back, middle or upper part of your back. Some have low back pain with sciatica, and pain in your back can also come from nerve and muscle problems, degenerative disc disease or arthritis.
Back pain is a
pretty common complaint, with most people in the United States having at least one episode during a lifetime. It's second to the cold as an acknowledged affliction of man with as many as 80% of the world's population having this condition at some point. The good news is that surgery is rarely needed; most patients improve in from one to eight weeks with standard treatments. Today there are effective medications for the pain, plus things you can do to help yourself feel better.
The thing
to know is that anyone, of any age, can develop back pain though a group that appears to have a higher risk is those with depression and/or anxiety. Aging also plays its part. How you sleep can make existing back pain worse, and is more likely to cut into your sleep when the position you sleep in each night offers no relief.
The most popular sleeping position is on your side, legs and hips aligned and flexed. Because this position leaves the top part of your legs unsupported, the knee
and thighs slide forward, resting on top of the mattress. This rotates the lower spine and may contribute to both pain in your back and hip. To make this position more back friendly, put a pillow between your knees and thighs.
A sleeping position that's especially good for lower back pain is sleeping on your back. What makes this comfortable for your back is putting a pillow under your knees to maintain the normal curve of the lower back, and then using a small towel, tightly rolled
under the small of your back for added support. Keep your neck supported by your pillow for a very back friendly sleeping experience.
Continues below...
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Fact: Poor Sleep Increases The Risk of Death/ Disease
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medication. Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle. Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them...*Disclosure: compensated affiliate*
Ease Back Pain With These Sleeping Positions Continued...
If you sleep on your stomach, know that this is pretty hard on your back. If you just can't fall asleep any other way, put a pillow under your pelvis and lower abdomen to ease the strain on your lower back. Be sure that the pillow you use under your head is not putting too much strain on your back - if you do feel strain, try sleeping without a pillow under your head.
Besides the way you sleep, there are other things to do to help your back feel better. Do not stay in bed and baby your
back. Experts tell us bed rest should be kept to a minimum and you should go about your normal routine, cutting out any excessive exercise until you feel no pain. To keep yourself pain free going forward, try to stay in good shape, if you smoke quit and always use proper mechanics when lifting or doing other strenuous activities. There is no "diet" to prevent back pain, but you can make it much less likely by listening to your body and living a healthy, active lifestyle.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.mayoclinic.com/health/sleeping-positions/LB00003_D
Mayo Clinic info on back pain:
http://www.mayoclinic.com/health/back-pain/DS00171
American College of Rheumatology on back pain:
http://www.rheumatology.org/Practice/Clinical/
Patients/Diseases_And_Conditions/Back_Pain/
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