Do you feel you are not getting the most out of your sleep?
Perhaps you could consider the following 10 tips to see if you need a better bed for a better back:
- Before spending money on a new bed see if a stiff board under a mattress can improve a sagging base.
- Don’t be taken in the description on the product such as “orthopaedic”. There’s no regulation of manufacturers’ descriptions of their product. Find one that best fits your needs regarding your height, weight, age, sleeping position and back problem.
- Your new bed needs to be high enough so that you can get up and sit down with ease. It also has to be wide enough, if you or your sleep partner is restless.
- The mattress should be supportive enough to take the weight of your body without sagging and firm enough for you to turn with ease. A soft surface is hard to turn on. The heavier the person the deeper the mattress needs to be. A soft base for a heavier person usually means more sag.
- Interior sprung mattresses are the most common form of mattress and can provide sufficient support and cushion the bony curves of the body. They come with a large variation in numbers of springs and prices. Always choose as many springs as you can within your budget.
- Memory foam works by responding to temperature and weight to relieve and disperse pressure. You must ensure that you can turn with ease, because lying in one position for too long can create stiffness. There are a number of manufactures that provide both mattresses and toppers. Foam mattresses often need less turning than other kinds, which can prevent back strain.
- It is advisable to buy your mattress and base together. A solid base is good and offers support when sitting or getting off the bed. A good quality full sprung edge base is the most flexible and will absorb wear and tear well.
- You may also need to consider other aids depending on your sleeping position and back problem, for example mattress toppers, lumbar support cushions and shoulder pillows.
- A simple test whether a bed has the right level of firmness for you is to lie down on your back and slide your hand between mattress and the small of your back. If there is a large gap, the bed is probably too hard. If it is difficult to push your hand, through it is probably too soft, However, if your hand slides through but remains in contact with your back and the bed it is probably just right.
- A bed needs to be tested for at least 10 minutes according to the Osteopathic Council and some manufacturers do a home trial that is worth looking out for.
For more information on this and other back care information, please Click here
Remember, its not just the fault of the bed!
We also need to learn how to ‘prepare’ our bodies for sleep. Take a look at this post Helping Back Pain Through Sleep
What is Nordic Walking?
Founded in Finland and used as a cross-country skiing summer training method. Nordic walking uses specially designed poles to engage the upper body during fitness walking. Involving the upper body takes some of the effort from the lower limbs and propels the body forward. This makes walking distances seem easier, especially up hills and inclines.
I offer to help clients, who wish to become more active (and lose weight by getting back into regular exercise) to learn Nordic Walking. Nordic Walking Technique can help improve walking gait and posture. This can be done during hour long one-to-one sessions or small group sessions. We use local parkland areas such as The Carrs and Styal Country Park, as well as small urban parks such as Meriton Park, Handforth.
Benefits of Nordic Walking
- Uses 90% of the skeletal muscles
- Burns up to 46% more calories than ordinary walking
- Reduces the pressure on the knees and joints.
- Poles propel the walker along, making it easier to move faster than normal without feeling the effort.
- Increases upper body strength.
- Ideal for neck, shoulder and back problems
- Great for weight loss and general conditioning.
- It is a total body workout!
- It is a great social activity and you can enjoy with friends and family for a lifetime.
For those who have difficulty walking and need to have more stability from a walking pole, I can provide Activator Poles, which allows for greater weight bearing through the pole which can increase confidence with walking.
For more information Walk This Way…
Thank you for your attention …ready to have a go?!
Why do I hear a ‘Click’ during spinal manipulation?
Osteopaths use a technique called High Velocity Thrust (or HVT). This is a safe, relatively gentle spinal manipulation to restore normal movement and function in the joints of the spine. It takes the joint just slightly further than it is used to going.
Although it can sometimes feel as if force is being used, the joint is not taken further than it is capable of moving. Sometimes you hear a clicking or popping noise. However, the noise is perfectly normal is not the sound of a bone crack!
So what is actually happening to cause this sound?
The sound is believed to come from the release of gas bubbles from the joint to which the HVT technique is being applied. Joints are the meeting point of two separate bones. They are held together and in place by connective tissues and ligaments and surrounded by synovial fluid. Just like when you stretch or bend your finger to pop the knuckle, the bones of the joint are pulled apart. The connective tissue capsule that surrounds the joint becomes stretched.
This stretching rapidly increases the volume and decreases the pressure in the joint cavity. As a result this causes the gases dissolved in the synovial fluid to become less soluble and form bubbles. When the joint is stretched far enough, the pressure in the capsule drops so low that these bubbles burst. This produces that ‘pop’ that we associate with joint manipulation. See this demonstration.
Does the popping sound always occur?
Patients often listen for the tell-tale noise as a sign that the HVT has worked. However, a pop or click noise will not always be heard – even if a joint has been released. The relaxation of the surrounding muscles and increased movement in the joint are far more important signs of the technique having worked.
Why not ask me more? Phone Wilmslow – 01625 533813
National Poetry Day generates an explosion of activity nationwide, thousands of amazing events across the UK. As a result, schools, libraries, bookshops and hospitals are all celebrating poetry’s power to bring people together. It is a UK-wide celebration of poetry taking place on the first Thursday in October.
2019 is the 25th anniversary of National Poetry Day
Each year there’s a different theme and in 2019 the theme is Truth. Poetry has always been a real passion of mine. So, my entries for this year’s competition were to reflect real experiences in my years as an osteopath. Hope you like them!
Poor technique, carrying heavy golf bags, lack of warming up can contribute to neck or back strain.
Follow these tips to avoid back pain in golf and enjoy your sport:
Warm Up – Many golfers don’t warm up at all before a game. If muscles and joints are not prepared before a game then this can increase your chances of strain and injury. If the middle back and hips don’t rotate enough during the swing, it can take it out on the lower back. Follow this guide for avoiding back pain in golf with these pre game stretches: https://golfshub.com/golf-stretches-to-improve-flexibility/
Watch Your Posture – Try to avoid an hunched over posture where the curve of the lower back is lost because of tucked under hips, or an over-exaggerated curve in the lower back due to over arching the lumbar spine. Ask a friend to watch you as you swing to see which posture you’re adopting.
Watch your Swing – try to avoid over arching your low back in the back swing which can lead to back strain. See here for further advice and for avoiding back pain in golf.
Watch What You Caddy – Pulling a trolley instead of carrying a golf bag may not be the best way to caddy clubs. They can cause unnecessary strain from pulling. An electric caddy is better.
Bend Ze Knees! – when bending over to plant/pick up tees, replacing divots etc, bend from the hips and knees rather than the back.