On the average, we spend 1/3 of our
lifetime in bed. Because so much of our lives are spent
in a bed, what kind of bed, the posture we assume when
sleeping, and the type of pillow we use can have a profound
effect on our health.
On many occasions when I am doing initial
consultations with a new patient, the patient will state
that they feel terrible in the morning and they often
feel much better after they get up and move around. Typically,
a true back problem will get worse as you use your back,
not when you are sleeping. Sleeping should be a very
low stress activity. This is because the effects of gravity
are minimal when lying down and are at their greatest
when you are standing or sitting upright.
However, if you are sleeping on a mattress
which is just too hard or too soft you are suffering
from Goldilocks Syndrome which, is then insurable reimbursable
(Ha! Ha!). There are a couple of things that can be done
to change the density of your sleeping surface. A simple
way of making your bed softer is to add a sheet of eggcrate
foam (minimum 2” thickness). These can be purchased
at the local Target, K-Mart and Shopko stores. For your
convenience, we do have some available at the clinic.
For those who suspect their bed is too soft or broken
down, adding ½” to 1” plywood between
the box springs and mattress can be beneficial.
Many people, however, are sleeping on
a mattress which is just to old and broken down, and
their only option is to purchase a new one. We typically
recommend Sealy, Simmons, and Omaha Bedding mattresses.
Be sure that the store offers you a 3 – 4 week
trial period in case the mattress is wrong for you. It
can then be returned without penalty. Additionally, most
mattresses will have about 10-15 years of good support.
If you consistently awaken with back pain, your mattress
is too old and needs to be replaced.
Another source of spinal problems is
sleeping posture. The best position in which to sleep
is on your back or side. Lying on your stomach is typically
the worst position! This is the case for three reasons:
1) Stomach sleeping requires you to lie with your head
turned to one side for prolonged periods. This creates
tension in the joints, nerves, and muscles of the neck
contributing to chronic neck pain, stiffness, and often
headaches. This position may prevent your spinal adjustments
from holding as well and thus prolonging you care. 2)
Most people who lie on their stomachs pout their arms
over their head which puts pressure on the major nerves
and blood vessels going into the arms and hands. This
contributes to loss of vital nerve energy and circulation
to the extremities which can develop into permanent damage
and loss of sensation and/or strength in the arms and
hands. 3) The final reason stomach sleeping is stressful
to the body is that your abdomen does not provide adequate
support for your low back. This causes excessive stress
to the lower spine and associated muscles and ligaments,
contributing to low back problems and often making them
worse.
The final major source of stress while
sleeping is an improper or worn out pillow. When lying
on your back, it is not your head that needs to be supported
as much as your neck. Sleeping with a rolled up towel
behind the neck supports the natural curve of the neck.
Most of our patients have a reduced curve to their neck
and can benefit from such support. A better option than
the towel, is a good cervical pillow which will support
the curve of the neck and will also help to keep the
head neutral when lying on your side. Most cervical pillows
will have a life span of 10-12 months and should be replaced
to provide the necessary cervical support. Many people
sleep on their side with either a too thin or too thick
of a pillow which keeps the neck bent to one side. These
people often feel fine when they went to bed, but wake
up with a stiff or sore neck.
Long term stress to the spine caused
by poor sleeping posture or on a bed or pillow that is
not right for us can cause or contribute to spinal misalignment
or subluxation. These subluxations can cause reduced
nerve energy to your extremities, and even your vital
organs. They can also cause degeneration to the spinal
joints and secondarily to other joints in the body (i.e.
hips, knees). Changing your bed can help prevent these
spinal subluxations, but only a chiropractor can find
and correct them. If you have any questions regarding
your spinal health or your bed or pillow, feel free to
ask one of the doctors. We will be happy to answer your
questions and make any necessary suggestions.
