6676 4000
Showing posts from tagged with: Sleep

Back Pain: The Chain of Command

Back Pain

The Chain of Command

Your spine is essentially the chain that forms the ‘backbone’ of your entire body. Without it you would be a blob of muscles, organs and soft tissue piled on the floor. Your spine commands respect because it is the pillar that supports your body, allows you to walk, stand and sit, as well as touch and feel; because it forms the canal connecting the nerves from your body and limbs, to your brain. While your heart may be the vital organ that keeps you alive, without your spine you wouldn’t be able to move. There are three natural curves in your spine that give it an "S" shape when viewed from the side. These curves help the spine withstand great amounts of stress by distributing your body weight. Between the bony vertebra are spongy discs that act as shock absorbers. The lumbar spine (or lower back) connects the thoracic spine to the pelvis, and bears the bulk of your body's weight. Your spine is not rigid though. It allows movement through the intervertebral joints connecting the bony vertebra. These joints allow you to twist, to bend forward and backward, and from side to side. Large groups of muscles surrounding the spine, pelvis, hips and upper body all interact to allow for movements like walking, running, jumping, and swimming. However, there are also muscles deep in your body that work constantly just to maintain your posture when you’re sitting and standing. It is essential that all elements of the spinal ‘chain’ work harmoniously together to ensure fluid movement without overloading structures resulting in injury and pain. Any link in the chain that becomes ‘stuck’ will not only affect that spinal level but also the movement and strength of the chain above and below it. If the muscles around the spine are uneven in strength and length (flexibility) this too can affect the ‘chain’, altering the alignment and motion of the links. Taking care of your spine now will help you lower the chances of experiencing back pain later. Many of the steps you can take to improve the overall health of your spine involve nothing more than practicing better body mechanics, or how you move and hold yourself, when you do daily tasks and activities.

Taking Care of Your Spine

Pay attention to early warning signs or pain. Although back pain is very common and nearly every person will experience at least one episode of back pain in a lifetime, it is essential to address any symptoms promptly. It has also been shown in studies that early treatment and rehabilitation can prevent recurrent bouts of back pain and prevent the development of chronic lower back pain which can be very debilitating, stressful and depressing. It can affect your ability to work, play sport, socialise and sleep, all of which can further compound your pain cycle. Your back pain could be due to inflamed ligaments, damaged intervertebral discs, nerve irritation, bony formations on the spine, muscle imbalances such as weakness or a lack of flexibility, leg length differences, or muscle strains, to name just a few. Even the way we move (or don’t move) at work, school or sport can all be an underlying cause to the current pain.

How Pottsville and Cabarita Physiotherapy Can Help with Back Pain

Your physiotherapist can treat the pain or stiffness experienced from back pain using massage, soft tissue mobilisation, spinal manipulation, heat, acupuncture and other devices. It is important that you, together with your physiotherapist work through a rehabilitation program (specific exercises and stretches) to correct underlying muscle weaknesses, flexibility issues, and the  sequence in which the muscles around your spine work to provide stability.  A physiotherapist can also give you advice on correcting posture / technique for work and sport. Chat to us today about what we can do to help Ph: 0266764000 / 02667644577

Back Pain and Sleep Issues

One of the most common issues back pain sufferers experience is sleep disruption so we have put together an interactive Back Pain and Sleep Guide to help you banish those sleepless nights and wake up feeling refreshed. The guide includes:  
  • 6 Strategies for Improving Your Sleep
  • 8 bedtime stretches to relieve back pain (with video links)
  • Sleeping positions that will help relieve pain (with links to videos)
  • 7 Yoga Poses that will help cure most back pain issues
  • A morning stretch routine that will help ease pain from a restless night (with videos)
  Click this link to find out more and download the guide Disclaimer: This information is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. https://www.facebook.com/pottsvillephysiotherapy  

Sleep Awareness

Regular sleep is essential. Sleep is just as important as food and water but unfortunately most of us don’t get enough sleep. Sleep is when our body rests and revitalises. It is when healing and growth occur. A good night’s sleep allows us to look and function at our best. Many important bodily functions occur when you are asleep: regulating hormones, stimulating the immune system, detoxification, tissue repair, reducing inflammation. Aim for 8+ hours / night Chronic sleep deprivation, even just losing 1 hour per night can wreak havoc on your body. Many people have poor sleep patterns:  we often struggle to wake up, have an afternoon slump and then sometimes we are wide awake when we need to be going to sleep.  Some of us have the misfortune of suffering insomnia.   The stress of modern life is often the cause, not enough hours in the day to get everything done, our cortisol levels are continuously high affecting our bodies adrenal glands and making the problem worse.  It is a vicious cycle that you need to break A.S.A.P. Improve your circadian rhythms by having the same sleeping pattern every day (even on the week-ends), this will help your internal clock re-set itself.

14 Tips to get a better night sleep

14 Tips to get a better night sleep

 
  1. Eat for sleep: your body needs whole grains, nuts and green leafy vegetables to produce melatonin and serotonin – the sleep hormones
  2. Have your last meal 2 hours before bed so that digestion is complete, your blood sugar has stabilised and your body is ready for rest and rejuvenation. Make sure you are not going to bed hungry
  3. Drink enough water so you are not waking up thirsty during the night
  4. Make a lavender spray for your pillow (with water and pure lavender essential oil) lavender produces a deeper more restorative sleep
  5. Have a hot shower or bath 1-2 hours before bed – we sleep better on a decreasing temperature. As you get out of the hot bath your temperature will slowly decrease triggering sleep hormones to kick in
  6. Put lavender essential oil and magnesium salts in the bath. Magnesium is a known muscle relaxant and will help you wind down
  7. Have plants in your room to keep the air fresh (especially if you close all the windows)
  8. Switch off all electronic devices 2 hours before bed – back lit devices prevent melatonin from being released (which is our sleep hormone)
  9. If your mind is busy try reading a book in bed to calm the mind.
  10. Check your room temperature is somewhere between 18 and 25 degrees
  11. Expose your eyes to sunshine as soon as you wake up to stop melatonin and balance the bodies sleep / wake cycle
  12. Have a sleep routine: aim to go to bed and get up at the same time every day
  13. Avoid alcohol in the evening– it might help you to get to sleep but your sleep will be lighter, disruptive, and less restorative.
  14. 10pm is when melatonin production should be at its highest - so be sure to get to bed by 10pm every night.
download (1) MG spray