What’s The Healthiest Posture?
If you’re suffering from bad posture during your sleep we’ve got your back… get it? All puns aside, good posture is of the utmost importance and can help you lead a more active and pain-free lifestyle. A healthy back will enable our body to move in fluid motion and keep our spine, as well as our extremities, in line with how our body naturally bends and twists. When our posture is in line, we take the load and pressure off of our connective tissue, muscle, bone and ligaments. In the long run this help prevent common issues that spring up through the wear-and-tear of old age. Another benefit of good posture is that it eliminates the fatigue associated with putting our body in unnatural positions.
According to recent studies, up to 25 years of our life is spent counting sheep and chasing bad guys through our dreams! Many individuals have a very naive perspective when it comes to good sleep etiquette and quality. A healthy back is but a small rock in a huge ocean in terms of benefits we can experience once our sleep posture is optimized.
The Mayo Clinic
has provided a list of sleep positions that will help you get quality sleep while maintaining good posture. Redondo Beach chiropractor specialists
will recommend that side sleepers place a pillow in between their legs during the nighttime hours. The placement of the pillow in between our legs will prevent the lower back and pelvic area from twisting as we’re snoozing.
If you’re a frequent back sleeper, place a pillow underneath your knees right before you go to bed. This elevated position will take pressure off of the Lumbar spine and provide equal distribution of pressure. This position also stimulated and optimizes the blood flow in our lower regions as we sleep!
If burying your face in a fluffy pillow sounds like your idea of heaven, we’ve got a solution! The next time you go to bed place a pillow underneath your waist. The pillow will raise the buttocks and hips to keep the natural curved shape that our spine rests in. Redondo Beach chiropractor professionals have used this method in order to help people get a restful nights sleep while maintaining the posture that leads to a healthier life.
5 Exercises to Keep Your Back Pain Free
Back pain affects most people at some point in their lives. A healthy back patient is credited with having good posture, visiting a chiropractor regularly and using proper techniques when lifting anything heavy. In fact, there are five proven exercises to maintain a healthy back.
Good posture key to a strong back
Another aspect of using exercise to avoid back pain
is linked to having a daily routine before this pain in the back becomes acute. For instance, a trained sports medicine professional can diagnose symptoms associated with back pain. The symptoms include weakness in the legs and arms, tingling along the lower back and even a sharp burning sensation in all regions of the back. Back pain is associated with the cervical, thoracic, lumbar and sacral spine regions of the body.
Choose a chiropractor when exercising the back
At a time when many people of all ages suffer from nagging back pain, it is good to know that a back pain specialist can help ease the pain and avoid unnecessary surgery.
The five exercises to maintain a pain free back includes:
- Stretching is essential for anyone suffering from back pain. The exercises should be done on a consistent basis and include approved stretching to help treat various back problem areas. Also, the advice states that stretching should be pain free; while stretching slowly is advised. The standing hamstring stretch is a good example of how stretching can provide back pain relief.
- The lumbar spine exercises help stabilize the painful back. The exercise begins with static lying on the floor, while gently moving the legs for such uses as a “hamstring stretch” involving holding the leg for up to 30 seconds for a good stretch exercise.
- Walking is a proven way and means to ease back pain because research has shown that it is better to move and exercise the back than to just rest in bed for long periods of time.
- The arm and leg raise exercise provides movement that does not harm the spine; while helping to relieve back pain. Lie on your side with arm bent under your head and upper arm resting. The exercise involves raising your upper leg about 10 inches from the ground. Go up and down with your leg for 10 repetitions.
- The use of exercise ball easing back pain quickly. Begin the exercise by laying on the floor with feet resting on an exercise ball, while making sure your legs are straight and arms resting at your sides. The idea is to slowly lift and then tighten your buttock by slowly lifting it off the floor about 3 inches.
In general, all back pain exercises are best done, under the auspices of a licensed sports medicine clinic specialist so as to avoid injury and target the proper areas of the back for healing.
Exercise essential for a healthy back
While there are many proven methods for exercising the back to reduce pain and other discomfort, the best advice is to always seek professional expertise so as to not injure one’s back any further.
Overall, there is significant differences when back patients consult with an expert in back pain relief than simply doing it oneself.
Posture Perfect or Not So Perfect
Many variables can contribute to less than perfect posture such as knee injury, back injury, recent surgery, old injuries that were not properly treated, disease or even genetics. Those workers who sit hunched at desk jobs all day, those who do repetitive tasks, those who stand for the majority of the day or those who spend large amounts of time driving are more at risk for back pain and poor posture.
The Importance of Good Posture
How to Improve Your PostureGood posture can improve appearance, aid circulation and contribute to overall good health. People with good posture stand tall with the hips and shoulders aligned, and the chin level. Examples of poor posture could be slouching, limping or always favoring one side of the body. Those working in sports medicine, physical therapy or chiropractic care often see poor posture causing pain to clients of all ages.
There are many small changes that can be made to improve posture even if working in one of the at risk jobs. Doing simple stretches while seated at a desk or even while driving can alleviate pain and improve posture.
- These stretches might include pulling in the stomach muscles and holding them in that position for a few seconds, gently shrugging and then releasing the shoulders, consciously straightening the spine, expanding the chest or leveling the chin.
- Becoming more aware of body positioning can also help. Make sure both feet are planted firmly on the floor when sitting, and arrange the keyboard and computer monitor so that they are a proper distance from the body.
- Do not lean forward and strain to see the monitor.
- Try not to reach up too high or down too low towards a keyboard.
- For those who work desk jobs, just standing up, stretching or walking around for a few minutes can be beneficial.
For those who have suffered from a knee injury or other sports related ailment, specialists in sports medicine or chiropractic care can give support and specific exercises to regain good posture. Naturally, clients who go to physical therapy will receive advice about achieving or returning to a healthy posture. More work may be needed to overcome posture problems caused by old injuries or disease but chiropractors or other specialists can aid in the process. Poor posture is a very common problem, but following these basic tips can help anyone attain a better posture.
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