The Best Sleeping Positions for Lower Back Pain 😴

Back pain is a thief—it can rob you of your all-important zzz's. Whatever the cause, low back pain can make it hard to get comfy at night. And there are times when your pain will wake you—especially if you don't snooze in the best sleeping position for lower back pain.

This lack of sleep makes the pain worse. Sleep loss may impair healing or affect your mood, heightening pain sensitivity, or disrupting chemicals in the brain that are known to be involved in pain.

Finding the best sleep position for lower back pain may help you get a better night's rest and relieve your pain.

This takes some trial and error. In general, it is best to try to keep the normal curvature of your back when you sleep.

That said, there is no one-size-fits-all sleeping position for lower back pain. The best sleeping position is one that feels most comfortable for you.

Here are the best sleeping positions for lower back pain.

BACK SLEEPING AND LOW BACK PAIN

When sleeping on your back, try placing a pillow under your knees or a small pillow under your lower back. This will support the natural curve of your spine and reduce pressure on your lower back.

SIDE SLEEPING AND LOW BACK PAIN

When sleeping on your side, try putting a pillow between your legs. Keeping your knees bent will reduce pressure on your lower spine, too.

Finding the best sleeping position for low back pain can help you get a better night's sleep, resulting in spillover effects on your pain. Experiment with different positions and pillow placements to find one that works for you.

#sleep #sleepingposition #lowbackpain #chiropractor #chiropracticcare #newhamburgchiropractic #rehabilitation #wecanhelp #2020recordreadawards #newpatientswelcome #newhamburg #wilmot

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5 Tips To Improve The Quality Of Your Child’s Sleep 😴

As adults, we easily recognize the benefits of a good night’s sleep for ourselves, and certainly we want the same for our children.

Sleep has an important restorative role to play and it is critical for healthy growth and development. Proper sleep can also help prevent health problems now and in the future. 👶

It is important to understand your child’s sleep needs and identify potential sleep problems early. Children need an ample amount of sleep to ensure that they are energized and have the ability to excel at the activities they enjoy. 😊

As a family, there are ways to build in good habits into your nightly routine to help your children get better sleep. 👨‍👩‍👧‍👦

Tip 1 - A child’s bedroom should be a safe, secure, and quiet sleeping environment:

💻 Consider distancing electronics and devices away from the bed or keeping them out of the bedroom entirely.

Tip 2 - Establish a bedtime routine:

⏰ It is important to provide a short and consistent routine for children before bed.

⏰ A good routine will relax the child and encourage sleep.

⏰ The routine should be carried out in the child’s bedroom and should take place 15 to 30 minutes before bedtime.

⏰ It is recommended that the routine is predictable and consistent.

⏰ Be sure that there is a set bedtime.

Tip 3 - Keep a regular schedule:

📅 The bedtime routine and schedule should be followed every day, with the routine continued on weekends.

Tip 4 - Teaching a child to fall asleep alone:

🧒 When a child is older (over six months) the parent can slowly remove themselves from their bedside, allowing the child to grow accustomed to sleeping on their own.

Tip 5 - Encouraging daytime activities that help a child sleep at night:

🏃‍♂️ Exercise can help or hinder sleep depending on the time of the day that activity took place.

🤾‍♀️Exercise during the day will help the child fall asleep at night, whereas exercise close to bedtime may cause sleep onset insomnia. Ideally, exercise should stop two to three hours before bedtime.

Getting a good night’s sleep is important for everyone. But, like many good habits, it’s important to start at an early age. Creating a routine now is one of the easiest ways to make good sleep hygiene a long-lasting practice for your children. ✅

For more tips on maintaining sleep hygiene, visit your chiropractor.

#sleep #children #bedtime #healthyhabits #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

A Good Night's Sleep

Everyone knows there’s nothing like a good night’s sleep for feeling refreshed and alert in the morning. On the other hand, not getting the seven or eight hours of sleep that you need may leave you feeling grumpy and tired all day.

But here’s something you may not know: you have far more control over the quality of your sleep than you think.

CHOOSE A GOOD MATTRESS

Your mattress should be flexible enough to adapt to your body’s shape, but firm enough to support your spine.

If you share your bed, look for one that provides independent support for each sleeper.

TEST YOUR PILLOW

Your pillow should help keep your head and neck in line with your spine.

Try out a variety of pillows in the store to find the one that feels comfortable and works best for you.

Different types include memory foam, fibre, feather and buckwheat.

DON'T SLEEP ON YOUR STOMACH

Canada’s chiropractors recommend sleeping on your back or side.

These positions allow your head, neck and spine to relax into their natural alignment.

This reduces stress and strain on your muscles and joints that can disrupt your sleep and lead to aches in the morning.

LOW BACK PAIN?

If you have low back pain and sleep on your back, put a pillow under your knees to take some of the pressure off your back.

Side-sleepers should put a pillow between their knees for support.

GET TO BED ON TIME

Try to go to bed at the same time every night – even on weekends – to keep your sleep cycle in a regular rhythm.

Avoid naps, but if you must, limit naps to less than 30 minutes, and be sure to have your siesta before 3 p.m.

HELP YOUR BODY WIND DOWN

Avoid caffeinated beverages, heavy meals, alcohol and vigourous exercise within two hours of bedtime – they can all disrupt sleep.

BEDTIME RITUALS ACT AS RELAXATION CUES

Some people like a hot shower before bed while others like to listen to relaxing music, watch TV or read.

These cues let your body know it’s time to prepare for sleep.

LIGHT UP YOUR LIFE!

In the morning, open the curtains or blinds soon after you wake up.

Bright light helps to regulate your natural biological clock.

STILL HAVING A SLEEPLESS NIGHT?

If you can’t fall asleep after 30 minutes of tossing and turning, get up and do something boring in dim light until you feel sleepy.

Try not to look at the clock – it may only make you feel anxious.

Sleep is an important aspect of your overall health – both your body and mind rest and refresh while sleeping. If you have continued difficulty getting a good night’s rest, consult a health professional, such as a chiropractor, who can help identify the problem and find solutions.

#sleep #mattress #pillow #bedtime #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Your Health Checklist For The New Year

By Dr. John A. Papa, DC, FCCPOR(C)

The New Year is here  and it is time to start thinking about all the changes or “resolutions” we would like to commit to.  The purpose of this article is to give you a head start on planning to act on those resolutions that pertain to health and wellness.

GETTING MORE EXERCISE:  Always a popular promise many individuals make to themselves going into the New Year.  Unfortunately, many fail to engage in or sustain a meaningful exercise program.  Several keys to making exercise work for you include scheduling exercise into daily activities to make it as convenient as possible, and choosing exercise activities that you enjoy.  Health benefits can be realized in as little as 30 minutes, three times per week.  Starting off slowly and easing into activity will help prevent injuries.  Be sure to incorporate components of aerobic, resistance, and flexibility training to ensure you are getting the full benefits of exercise.

NUTRITIONAL BALANCE:  Sensible eating should consist of nutritional balance with the correct proportion of quality carbohydrates, proteins, and healthy fats.  Significant and positive changes can be made to your eating habits by cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.  Your body only functions as well as the fuel you put into it.

STRESS MANAGEMENT:  Unresolved stresses can lead to many health problems if left unchecked.  Changing the way we think about stress can be the first step toward better health.  Some stresses can be avoided while others can be confronted and resolved or managed.  There are certain stresses that we cannot do anything about, so don’t fret about things beyond your control.  Rely on close friends and family to help you through times of stress.  The New Year is a time of starting fresh, and letting go of things that prevent you from enjoying life.

SLEEP:  Important biological mechanisms function during sleep hours to help our bodies recharge, recover, and recuperate.  The average adult requires six to eight hours of restful sleep each night.  As little as three days of sleep deprivation has been shown to significantly compromise productivity, create problems in relationships, and contribute to numerous health problems.  Restful sleep is essential for good health and its importance should not be underestimated.

ELIMINATING BAD HABITS:  From a health and wellness perspective, some of these may include quitting smoking, limiting alcohol or caffeine intake, watching less TV, not brushing or flossing our teeth regularly, or being ornery towards others.  In reality, a list of bad health habits may be longer for some than others.  Commit to eliminating three of your worst health habits and see how much better this makes you feel.

For additional information on how you can improve your health and wellness, visit our website at www.nhwc.ca.   

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Importance of Sleep

 Author: CCA Staff Team

We know that physical activity and a good diet go hand in hand when it comes to our health. We also understand the importance of personal hygiene practices, like brushing our teeth and bathing. But do we place a similar emphasis on our sleeping patterns?

Sleep plays an important role in maintaining a person’s health and well-being over the course of their life. During sleep, your body is working to restore itself and support healthy brain function and physical health for the next day. Therefore, getting good quality sleep can help protect and improve your mental health, physical health, and overall quality of life.

According to the National Institute of Health, 50–70 million adults in the United States suffer from a sleep disorder or report having insufficient sleep. Studies have shown that not getting enough sleep can lead to cognitive impairments such as difficulty making decisions, solving problems, learning and retaining information, controlling emotions and behaviour, or coping with change. Ongoing sleep deficiency is also linked to an increased risk of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.

Exercise plays a role in how well your body is able to rest-up: research has shown that increased sedentary time is associated with poorer sleep quality than those who reported exercising. Those who exercised more regularly were less likely to report sleep disturbances and daytime tiredness.

The National Sleep Foundation issued recommendations for appropriate sleep durations. The recommended sleep guidelines show that at different stages of our lives we require different amounts of sleep. Typically, infants and newborns need nearly twice as much sleep as a fully-grown adult, and that duration reduces in slight increments as children grow into adults:

 

• Newborns (0–3 months): 14–17 hours each day
  
• Infants (4–11 months): 12–15 hours
  
• Toddlers (1–2 years): 11–14 hours
  
• Preschoolers (3–5 years): 10–13 hours
  
• School-age children (6–13 years): 9–11 hours
  
• Teenagers (14–17 years): 8–10 hours
  
• Younger adults (18–25 years): 7–9 hours
  
• Adults (26–64 years): 7–9 hours
  
• Older adults (65+ years): 7–8 hours
  

It’s never too late to develop good sleep habits. Here are a few things you can do to boost your sleep quality and get you into a routine for a good night’s sleep:
 

1. Stick to a regular sleep–wake schedule, even on weekends
   
2. Avoid screen time (TV, phone, tablet, computer) within two hours of bedtime
   
3. Make sure your bedroom is dark and quiet
   
4. Limit daytime naps
   
5. Include physical activity in your daily routine
   

These are just a few of the steps you can take to ensure your body and your environment is primed for sleep. For more tips on how to improve your sleep quality and habits, ask your chiropractor.

 
#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #wecanhelp #recordreaderaward2020
#backcaretips #sleep

 

 

How To Choose The Right Pillow

By Dr. John A. Papa, DC, FCCPOR(C)

A good night’s sleep is important for maintaining good health and optimal functioning, and choosing the right pillow can make all the difference in the world when it comes to how well you sleep.  Using a pillow that is the wrong size and fit can be a significant source of neck and back pain.  In some cases, incorrect head and neck positioning can also affect breathing and cause snoring, which can hinder sleep.

The right pillow will help support the head, neck, and shoulders, keeping them in alignment, and thereby minimize stress and strain on muscles and joints.  As a result, this will also create a feeling of comfort and increase the likelihood of a restful sleep.

There is no one best pillow for everyone as there are a variety of factors that go into choosing the right pillow.  Below are some useful tips that can help you find the pillow that's right for you:

·         Consider your sleeping position.  Back sleepers should choose a pillow that is not too firm or too high.  The pillow should keep the chin in a natural resting position, and support the head and neck so they are aligned with the upper back and spine.  Side sleepers should opt for a firm pillow that supports the neck in a neutral position.  The pillow should hold the head high enough to ensure that the spine is aligned.  Stomach sleepers should choose a soft or flat pillow so the neck isn’t turned or tilted at an uncomfortable angle.

·      Choose a size of pillow suitable for your body size or frame.  The pillow should cover the entire back of the neck and mold to one's individual shape to alleviate any pressure points.

·      Try out a variety of pillows.  Most pillows are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it.  Visit a store that has a wide range of pillow options to find the one that best meets your needs.

·       A hypoallergenic pillow is a must if you suffer from allergies, but it is also a good choice for anyone.

·   Replace your pillow every 12-18 months.  Pillows will wear over time by losing their shape and ability to provide proper alignment and support.

If you experience pain and discomfort at night or have difficulty falling asleep, consider visiting a chiropractor.  Chiropractors are trained to treat muscle and joint problems that can interfere with a restful night's sleep.  They can also offer nutritional and lifestyle advice that can help improve sleep quality.  For more information, visit www.nhwc.ca.  The author credits the Alberta and Ontario Chiropractic Associations in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.