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Getting Back to Basics:
Oh,
My Aching Neck! - Sue Sarko
Research
Corner: Sleeping Fit, Part 4: In Good Form
-Dr. Scott Donkin
Feature
Article: Back
Pain: Just the Facts - Amy Smith
Fitness & Exercise: How to Help
a Trick Knee
- Sue Sarko
Ask the Expert: You have questions,
we have answers!
Sleep Solutions:
The ABCs of ZZZs
- Sue Sarko
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Welcome
to the Backtohealth.com Newsletter, an assortment of articles, interviews,
news and tips about back pain and sleep solutions.
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| Getting
Back to Basics - Oh, My Aching Neck! - Sue Sarko |
Is
this what you say when you wake up in the morning? Ever wonder
why morning stiffness and pain is so common in your neck and upper
body area? Well here's some information worth sleeping on. ---
Millions
of Americans suffer from chronic neck, shoulder and upper-back
pain. Usually the problems start with an attack of muscle tension
across the shoulders or along the sides and back of the neck.
Over time, the tiniest strain can trigger a painful spasm. Sleeping
in an awkward position can make matters worse. If your pillow
isn't right, morning stiffness sounds the alarm.
Improper
sleep postures and stress due to uncontrolled movement of the
cervical spine (the segment of the spine that is located in the
neck area) can lead to a condition known as Plastid Deformation,
a result of prolonged stretching of the connective soft tissues
of the neck. Such stretching may ultimately result in improper
alignment of the vertebrae of the cervical spine.
The
neck is a network of muscles, ligaments, bone and cartilage. During
sleep, muscles and ligaments relax and the cervical spine, if
left unsupported, is under attack. Stress, in the form of poorly
controlled movement and improperly supported sleeping positions
can cause a person to awaken tired and sore.
Here
are some compelling statistics: Research suggests that 80 million
people in the U.S. and Canada will suffer from neck pain this
year, of which 30 million will suffer with chronic neck pain at
any given time. 34.4% of the adult population suffer with neck
pain and associated headaches any given year. 13.5% of adult women
and 9.5% of adult men suffer with chronic neck pain at any given
time.
If you
are among the many who suffer, take heart. Selecting the proper
pillow may be a simple and effective way to relieve cervical pain
and improve quality of life by way of sleep. Look for a pillow that
matches the natural curve of your cervical spine. Traditional fiberfill
or down pillows tend to flatten beneath the weight of your head,
and aren't shaped to match the curves of your neck. Pillows made
of foam material hold their shape better and are often made to mirror
the curves of the neck.
If you aren't big on foam, there are some hybrid pillows made of
foam and fiberfill, for example. For information on Comfort-Trac's
version of this type of pillow, called the Contour Secret, or for
other types of supportive neck pillows, click
here.
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| Research Corner - Sleeping
Fit, Part 4: In Good Form - Dr. Scott Donkin |
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The
two best sleeping postures are on your back or on your side. Back
sleepers want to make sure they use their pillow to reinforce the
forward curve of the neck. A thin pillow is usually best as it can
be shaped to curl under your neck to support its natural forward
curve. Specifically-designed, contoured pillows are available for
a modest cost. Consult with your chiropractor when selecting one
of these pillows.
Another
consideration for back sleepers is to avoid sleeping for long periods
with your arms above your head. This puts strain on your shoulders
and upper arms, and it can crowd the neck vertebrae and muscles,
ligaments, blood vessels and nerves between your neck and shoulders.
A common symptom is numbness in your arms and hands.
For
side sleepers, there are also a few tricks. Again, the pillow should
fill the space between your neck and bed so that your neck is level
with the bed. Think of keeping your spine parallel to the floor
as another way to check your sleeping position. This keeps your
neck, head and shoulder from crowding and jamming the vertebrae
on the side of the neck that is closest to the bed. It also keeps
the opposite side of the neck from stretching. Again, a specially
designed pillow can come to the rescue because it will keep your
neck level with the bed's surface.
If you
sleep on your stomach, the curve of your back is strained and your
neck is twisted to one side in order to breathe. So while you're sleeping
to reduce the effects of gravity your spine is creating more strain!
Sleeping
in awkward postures causes problems because your muscles and ligaments
do not hold and protect the spine as much as when you are awake.
This makes you more vulnerable to ligament and muscle strain from
the contortions of your sleeping positions. In addition, because
you are asleep you tend to hold these damaging postures longer.
Night after night, poor sleeping postures cause undesirable changes
in your body's balance and alignment.
Dr.
Scott Donkin is an expert in occupational health and wellness with
a successful private practice in Lincoln, Nebraska. He is the author
of Sitting on the Job, How to Survive the Stresses of Sitting Down
to Work - A Practical Handbook ($15 plus $4 S&H); 1-800-552-6347.
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| Feature Article - Back Pain: Just
the Facts - Amy Smith |
Fact:
Nearly 80% of the population will be experience back pain at some
point during their lives.
Fact:
Stretching can help you ease a sore back because it elongates
muscle tissues, which in turn helps decompress the vertebrae,
improve blood flow and increase the delivery of oxygen to the
back. Remember to stretch when you wake up, after you've been
sitting for awhile and before you start exercising. [Source: Prevention]
Fact:
Approximately 45% of Americans with chronic neck pain attribute
it to a motor vehicle accident. Each year some 3 million whiplash
injuries are reported. [Back on Track, Dr. Steven Horwitz, May
2001]
Fact:
Cold helps reduce swelling and numbs painful areas. Heat helps
increase blood circulation and relaxes sore muscles. Limit applications
of either to 20 minutes. [Consumer Reports on Health, Sept. 2000]
Fact:
Back pain usually stems from a strain or minor tear of the muscles
and ligaments that support the lower back. Sometimes heavy lifting
or bending wrong can cause an injury. Many incidents of back pain
can be treated with over-the-counter pain relievers, cold to reduce
pain and swelling during the first day or two, then a heating
pad. Rest for a couple of days, then start stretching and doing
gentle exercise. Inactivity can make you feel worse. See your
doctor if pain or discomfort continues. [Consumer Reports on Health,
May 2000]
Fact:
Never say never. Everyone reacts to diseases, drugs and treatments
differently. Every doctor has seen "hopeless" cases
turn around. For all of the advances in medicine, the human body
remains wondrously strange and full of surprises. [Gregory White
Smith, author of Making Miracles Happen]
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| Fitness
& Exercise -How to Help a Trick Knee - Sue Sarko |
The
knee functions as a hinge for bending and straightening the leg,
and allows us to twist and turn as we move. As such, it is highly
vulnerable to injury, strain and overuse. Strengthening the muscles
around the knee can help to protect the joint, decreasing the
possibility of pain, stiffness and overall vulnerability. Exercise
can increase your range of motion and ease daily living activities.
Following are some ideas for knee strengthening exercises, but
proceed with caution. If you experience any pain whatsoever while
performing these exercises, stop immediately and seek medical
attention. If you are under a doctor's care consult him/her before
starting this exercise regimen.
Leg
Extensions: This exercise strengthens the inner thigh muscle
to help balance the pull on the knee joint from the outer thigh,
which is usually stronger.
1.
Sit against a straight back chair.
2. Straighten one leg and hold for one minute, then slowly lower
it down
3. Bend your knee and lower halfway back to the floor. Hold for
30 seconds
4. Return foot to the floor and rest
5. Repeat and work up to five repetitions per leg.
6. Increase resistance by adding ankle weights over time
Straight Leg Raises: This exercise strengthens the thigh
muscles to help support the knee joint.
1. Sit on the floor against a wall with your legs straight in
front of you and your toes pointing upward.
2. Lift one foot off the ground while keeping the leg straight
and hold for 10 seconds, then slowly lower it back to the ground.
3. After a momentary rest, repeat.
4. Work up to 3 one minute holds per leg.
Step-Ups: This exercise helps to strengthen thigh muscles
just over the top of the knee joint.
1.
Stand in front of a bench or stairs, some type of surface that's
about two feet off the ground.
2. Step up with both feet and straighten your knees, then step
down.
3. Repeat at a steady pace. Work up to 25 times.
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| Ask the
Expert - Today's Expert: Dr. Scott W. Donkin |
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Your
latest questions will be posted next week. Please bookmark this
page and check back.
Click here to "Ask The Experts"
at www.BackToHealth.com
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| Sleep Solutions - The
ABCs of ZZZs - Sue Sarko |
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The
average person will sleep about 220,000 hours during his or her
lifetime. Yet sleep is somewhat of a mystery. Have you ever wondered
what happens to your body during sleep, specifically what goes on
in your brain? To understand this, it's helpful to know how sleep
actually works. For starters, sleep is one of the most basic needs
that a human being has. Some studies even show that the need for
sleep is so powerful it overshadows the pangs of hunger.
There
are many reasons why the need for sleep is so strong. You're more
alert and productive during the day, less irritable and generally
a happier person after a good night's sleep. Sleep restores the
body, boosts the immune system and activates growth hormones in
children. Many people also count on sleep to bring about a state
of renewal. How many times have you said, "I'll feel better
after a good nights sleep," or "I'll sleep on it and make
a decision in the morning." When you're tired, is there any
better feeling than anticipating a long night's rest?
Well,
that's where it all starts. You climb into bed, probably around
10:30-11:00, read or watch TV for 15 minutes or so, then turn out
the lights and bunker down for the night.
STAGE
1 SLEEP: After about 7 minutes, you enter transitional Stage
1 sleep, which is characterized by slower brain waves. If you are
awakened out of this stage, you may not even realize you were sleeping.
Stage one sleep passes quickly, between 1-7 minutes and then you
move on.
STAGE
2 SLEEP: Your brain waves show a sharp spike in activity at
the onset of Stage 2 sleep, where you'll spend about 50% of your
sleeping time. This stage lasts about 30-60 minutes and you'll be
in and out of Stage 2 sleep throughout the night. During this stage,
you'll have short fragmented thoughts, but because they aren't visual,
they're not considered dreams. There are no eye movements during
this stage of sleep.
STAGES
3 & 4 - DELTA SLEEP: About 20%- 50% of your sleeping time
is spent in what's known as Delta sleep, the deepest, most restorative
stage of sleep when you're essentially "dead to the world."
Brain waves slow way down and it's very difficult to awaken from
this stage of sleep. There is a strong correlation between age and
the amount of time spent in this stage of sleep. Generally, senior
citizens spend much less time in Delta sleep as, for example, a
person in his or her 20's. The reasons for this are still unclear.
REM
(Rapid Eye Movement) SLEEP: REM Sleep is characterized by dreams.
During REM Sleep, your brain is very active, your heard rate and
breathing become erratic and your eyes move rapidly under their
lids. The brain stops sending signals to the spinal cord, which
basically paralyzes you and keeps you from acting out your dreams.
REM sleep marks the end of each sleep cycle during the night.
Non-REM
and REM SLEEP: Each sleep cycle lasts between 90-110 minutes.
There are usually 4-6 sleep cycles in a night's sleep. The first
2 cycles are dominated by Non REM Stage 3 & 4 sleep. The first
REM sleep cycle comes about 60-90 minutes after the onset of sleep
and usually lasts only a few minutes. It is followed by Non-REM
(Stage 2, 3 & 4 Sleep). Later REM cycles progressively increase
up to one hour through the night.
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