Tips for Buying a Mattress (And Sleeping Well)

The following blog post Tips for Buying a Mattress (And Sleeping Well) is courtesy of ACC

 

Consider the importance and value of a good night’s sleep (beyond the price tag) when you are looking for a new mattress. Your back will thank you!

Lack of sleep can have a significant impact on your quality of life, social interactions, and even your mood¹. Sleep deprivation can also cause a decrease in your work productivity, the greater number of sick days used, and result in increased injury rates due to poor response time and accuracy.

A 2011 study by the British Chiropractic Association (BCA) reports that 41% of women and 36% of men claimed their back pain was exacerbated by a poor night’s sleep². The pain can often be attributed to the firmness, size, or the offered back support of the mattress. If you’ve ever woken up with a sore neck or back, you may want to evaluate the quality of your mattress. Your mattress can play an important role in maintaining your musculoskeletal (MSK) health. Here is what to keep in mind when making a purchase.

When to replace your mattress

Waking up from slumber with a sore back on repeated occasions can be a sign that it is time to switch to a newer mattress. Typically, it is said that after 10 years, the bed will begin to deteriorate, which is the best time to consider buying a new one.

Current research suggests that¹:

1. Medium-firm mattresses can be beneficial for individuals with chronic mechanical low back pain and are considered more comfortable compared to soft mattresses. They also have been shown to improve sleep quality by 55% and decrease back pain by 48%.
2. The standing posture of an individual’s spine should be similar to their sleeping posture. Since standing posture varies from individual to individual, mattresses that are custom made may be more beneficial in reducing pain.
3. Using an adjustable bed based on individual preferences is associated with increased sleep quality.
4. Mattresses that promote skin warming may improve sleep quality by reducing early morning awakening and enhancing deep sleep.
5. Soft mattresses decrease excessive compressive forces on your joints, however, mattresses that are more firm help to maintain proper sleep posture as they prevent sagging of the hips.

Take time to try out the bed before you buy and see if it’s right for you. There are many options to consider when it comes to purchasing a mattress. Make sure to take the time to explore and do your research, especially if you are looking for specific features to meet your needs. A good night’s rest is important for your MSK health and ensures you can continue doing your daily activities. Consider these tips for your next mattress—your back depends on it!

 

References

1 Radwan A, Fess P, James D, Murphy J, Myers J, Rooney M, Taylor J, Torii A. Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials. Sleep Health: Journal of the National Sleep Foundation. 2015 Dec 1; 1(4):257-67. 
2 UtBritish Chiropractic Association, Mind Your Posture When Buying a Bed, https://www.chiropractic-uk.co.uk/gfx/uploads/member%20area/New%20posture%20sheets/Mind%20your%20posture%20-%20buying%20a%20bed%20-%20sleep.pdf

from American Chiropractors Directory - Feed http://www.americanchiropractors.org/chiro/tips-for-buying-a-mattress-and-sleeping-well/

5 Stretches and Exercises for Better Posture

5 Stretches and Exercises for Better Posture was first seen on http://americanchiropractors.org

How many hours a day do you spend looking at a screen with your head tilted forward? Think about it. Chances are if you own a cell phone, tablet, laptop or desktop computer, you’ve spent hours viewing these devices. Other instances where you might tilt your head forward include watching television, driving and even reading a book. This constant state of having your head tilted forward causes postural alterations, often leading to faulty movement patterns, which increases the stress placed on the neck, shoulders, as well as the head.¹

Upper cross syndrome is described as a muscle imbalance pattern located at the head and shoulder region.² It is most often found in individuals who work at a desk or who sit for the majority of the day and continuously exhibit poor posture.² The term ‘upper cross’ can be broken down into two components. ‘Upper’ simply refers to the head and neck region, as there is a lower cross syndrome for the low back and pelvic regions as well. ‘Cross’ refers to the distribution of tight or overactive muscles, which crosses with weak or underactive muscles. Primarily, tightness of the upper back muscles crosses with the tightness of chest muscles, while weakness of the neck muscles in front crosses with the weak muscles of the mid back.² Common signs and symptoms of upper cross syndrome include forward head posture, rounding of the shoulders, hunched upper back, headaches, as well as pain in the shoulders, upper back and neck.³

The good news is that work station adjustments and appropriate exercises and stretches often improve posture and muscular coordination.¹

Below are some of the following stretches and exercises that you can do to help improve your posture:

Stretches:

• Trapezius Stretch
  • In a sitting position, slowly and with ease, draw your right ear towards your right shoulder. You may place your right hand over your head and let it rest on your left cheekbone for slightly more pressure. Hold for 20-30 seconds. Repeat on other side. Perform 3-4x throughout the day.

• Levator Scapulae Stretch
  • Similar to the trapezius stretch, the above stretch can be modified by gently pulling your head and directing your nose to your underarm region. Hold for 20-30 seconds. Repeat on other side. Perform 3-4x throughout the day.

• Chest Stretch (Brugger’s Position of Relief)
  • Sitting on the edge of a chair with legs slightly wider than shoulder width apart, have your palms face upwards and lift the chest up. Hold for 20-30 seconds. Perform 3-4x throughout the day.

Strengthening Exercises:

• Chin Tucks
  • While seated, look forward and bring your head backwards, as if you were making a double chin. Make sure not to tilt your head down. Hold this for 8 seconds. Repeat 5 times and that’s one set. Perform 3-4 sets throughout the day.

 

• Shoulder Blade Squeeze
  • Sitting comfortably on a chair with arms relaxed by your side, squeeze shoulder blades together without raising them. Hold for 8 seconds before releasing. Repeat 5 times and that’s one set. Perform 3-4 sets throughout the day.

 

In addition to these stretches and exercises, read our office ergonomics guide for further tips to optimize your work station: https://www.chiropractic.ca/wp-content/uploads/2015/05/office-ergonomics.jpg

Should you wish to pursue more information regarding upper cross syndrome or further exercise instruction, please consult with a chiropractor today!

 

References:

1. Dawson-Cook, S. (2011). How’s Your Posture? American Fitness. (3), 24.
2. Upper Crossed Syndrome. Muscleimbalancesyndromes.com. Retrieved 25 January 2017, from http://www.muscleimbalancesyndromes.com/janda-syndromes/upper-crossed-syndrome/
3. Upper Crossed Syndrome: 4 Steps to Correct Rounded Shoulders and Hunchback Posture. (2015). Darwinian Medicine. Retrieved 25 January 2017, from http://darwinian-medicine.com/upper-crossed-syndrome-4-steps-to-correct-rounded-shoulders-and-hunchback-posture/

from American Chiropractors Directory - Feed http://www.americanchiropractors.org/chiro/5-stretches-and-exercises-for-better-posture/