Our chiropractic patients often ask about the best way to tell if a mattress needs changing and what to look for, so read on for mattress advice for a great nights sleep.
Research has shown that sleeping triggers back and neck pain for 30% of people, yet one fifth (21%) admit to changing their mattress less than once a decade and 10% have never changed it at all.
Research released by the British Chiropractic Association (BCA) shows that over two fifths (42%) of people have been kept awake by their back or neck pain. However, one third (33%) of people only change their mattress once every ten years, despite recommendations to do so every seven*.
While a mattress is a significant investment for most, other items of bedding that can make a big difference to back and neck health are also overlooked – 64% of people admit to not testing a pillow before buying it.
It is perhaps unsurprising then that a huge 83% of people feel stiff or ache when they wake up in the morning. How often you should change a mattress depends on lots of factors including your weight and how well you have cared for your mattress. But as soon as a mattress stops supporting your back it’s vital you get a new one. A mistake that people often make when choosing a new mattress is thinking the firmer the better – this is not always true – one bed does not fit all.
We spend a third of our lives in bed so it’s important to spend time choosing your new mattress and remember; if you’re planning on sharing your bed with your partner, take them with you to test it!
Five signs that it’s time to change your mattress: 1. You wake up feeling stiff or aching 2. You had a better night’s sleep somewhere else 3. Your mattress is misshapen or sagging 4. Your mattress creaks when you move 5. You can feel individual springs
In terms of the best position to sleep in to avoid back and neck pain, Portsmouth Chiropractic advise laying either on your back or side and avoid sleeping on your front. If you lie on your side, ensure that the pillow and mattress allows your head, neck and spine to be parallel to the floor with no bowing or sagging.
For more information on how to maintain a healthy posture and avoid triggering neck and back pain whilst in bed, Portsmouth Chiropractic has developed a simple guide on choosing the right bed and getting a comfortable night’s sleep. To watch a video of helpful top tips, please visit this link.
*Information taken from the Sleep Council.
A huge congratulations to all those patients who took part in the Portsmouth and Southsea Bupa Great South Run!! Last week was an extremely busy week for chiropractic, physiotherapy and sports massage practitioners in the clinic, helping out all those participants with their sports related injuries. We are thrilled that almost everyone is now back on track!
Remember entry is now open for 2014 with the planned date being 26th October so there is no need to stop with the training and a great excuse to keep fit and motivated over the Christmas season!
Again well done to you all.
The Team at Portsmouth Chiropractic, Southsea.
Mind your posture – carers, care for your backs
There are currently around 6.5 million carers in the UK with the figure set to rise to 9 million by 20371. For many carers physical activity such as lifting is a significant part of their daily routine. However, not all carers will be aware of their back health when looking after someone.
Although paid carers may receive training on how to protect their backs during the physical aspects of their work, many unpaid carers, of which there are 5.8 million in England and Wales2, may not receive any training or information about back care.
To coincide with Back Care Awareness Week (7 – 11 October) Portsmouth Chiropractic has developed the following simple tips for all carers to help them whilst they’re helping others.
[green-highlight-h2]Golden rules for carers[/green-highlight-h2]
Think ahead – assess each situation and look for the best and easiest way to achieve the desired result, this may mean using any available equipment whether it be for specialist lifting or a simple sack barrow for moving boxes of supplies
Follow the weight – always try and face the direction in which you want to carry any weight – your body is strongest when you are square on to the weight
Take care when lifting – never lift while twisting from the waist. Bend your knees, try to have a relaxed, straight back and if possible, brace your abdominal muscles. For added stability make sure that your feet are about a shoulder width or more apart before lifting
Ask for training – whether you are caring in a formal setting or helping someone at home, make sure you have been properly trained in how to use any equipment
Supportive shoes are essential – wear good, soft-soled shoes that are supportive and have a good grip on the ground
Take regular breaks – if doing a repetitive task, take a break every 20 minutes and do some simple stretches to relax your muscles.
Tim Hutchful from the BCAcomments: “Carers spend long periods of time on their feet and put a lot of strain on their bodies, from lifting and assisting the person they are caring for, to moving equipment. Even though our bodies are very well adapted to a variety of tasks, carers need to be particularly careful not to overload themselves and put their backs at risk.
“Formal care settings should have lifting and moving equipment available and staff should always make sure that they have been trained in the proper use of all equipment. Home carers should make sure they receive home assessments for the person they are caring for as equipment can be loaned out – this will require appropriate training for proper use.” Portsmouth Chiropractic recommends a very simple three minute exercise routine entitled ‘Straighten Up UK’ from the British Chiropractic Association (BCA) has developed which is really easy to incorporate into daily life to help strengthen the spine and improve posture. The exercise routine can be accessed on the BCA website here: http://bit.ly/straightenup.
2 According to data from the Office of National Statistics from the 2011 census
Passionately providing first class, affordable back care, pays dividends!
Portsmouth Chiropractic is thrilled to have received the What Clinic customer service award 2013.
A big congratulations to all the team. Portsmouth Chiropractic is one of only a handful of clinics that has won a prestigious 2013 Customer Service Award from WhatClinic.com. for unfailing customer service and commitment to patients.
What is Chiropractic?
Chiropractic is a primary health-care profession that specialises in the diagnosis, treatment and overall management of conditions that are due to problems with the joints, ligaments, tendons and nerves, especially related to the spine. Chiropractic treatment mainly involves safe, often gentle, specific spinal manipulation to free joints in the spine or other areas of the body that are not moving properly. Apart from manipulation, chiropractors may use a variety of techniques including ice, heat, ultrasound, exercise and acupuncture as well as advice about posture and lifestyle. Although chiropractors are best known for treating back and neck pain, which they do very well, patients also consult chiropractors regarding a range of other, related conditions.
Why not find out a little more about chiropractic by watching this short video by the British Chiropractic Association (BCA).
[green-highlight-h2]Freedom From Back Pain[/green-highlight-h2] br>
Why suffer with back pain unnecessarily? Here at the clinic we provide effective treatment to allow you to return to work as quickly as possible and do the things you love. Here at Portsmouth Chiropractic we provide a full and thorough examination to get to the root of the problem, ensure you understand the problem and discuss the options available to you in order to tackle it.
Why not take a look at this short video and see how chiropractic can effectively alleviate low back pain and get you back on your feet.