I often find poor sleeping habits contribute to chronic neck or back issues. A question I commonly get asked is: what is the best way to sleep for good posture? Read on to find out.
✅Sleeping on your back or side keeps your spine in the most neutral position, If you choose to sleep on your side, make sure to support your pelvis with a pillow between your knees.
✅Take a look at the type of pillow that you use. If you sleep on your back, you need a lower pillow. Remember that the neck is what really needs to be supported vs. your head. If you sleep on your side. there’s a bigger negative space between your head and shoulder, so you need a firmer and higher pillow.
✅Tuck the bottom of the pillow above the shoulders. The pillow should support your neck, not your shoulders.
✅Medium-firm mattress is best. A mattress that is too soft will cause the heaviest parts of your body to sink, while a too firm mattress will not support the curves of the spine.
A good sleeping posture will improve the quality of your sleep, improving your overall energy and mood. Sweet dreams!
Join Bloor by the Park as we celebrate the 7th Annual Toast to Autumn festival on Sunday October 22nd with live music, food & drink vendors, art vendors, giveaways, childrens activities, & more! FREE ADMISSION.
Featuring The Howll, Santerias, Beverly Taft, HMCS York Navy Band, The Wasted Knights, and Candy Apple Jazz Band. Kick up your heels for the POLKA DANCE CONTEST with polka Hall of Famer Ed Guca & the Polish Canadians...prizes to be won!
Bring your friends and family for free pumpkin carving, face painting, button and soap making, crafts & more.
Local restaurants dishing out $5 food specials. LLBO.
Brought to you in part by Tim Hortons, Scotiabank, RE/MAX West Realty, Lithuanian Community Association of Toronto, Pet Valu High Park, and the many businesses of Bloor by the Park BIA.
Visit www.toasttoautumn.com for more info.
Did you know that at least half of pregnant women experience back pain? And 10% of those report discomfort severe enough to disrupt their daily routines. The good news is that there are steps you can take to protect your back during pregnancy.
What causes pregnancy-related back pain in the first place?
When pregnant, it’s normal to gain more than 30 pounds. This extra weight places considerable stress on your back, feet, ankles and knees. As your baby grows, your core abdominal muscles become stretched and cannot stabilize your posture as well as they did before.
In the third trimester, levels of a hormone called “relaxin” increase by a factor of ten. Relaxin loosens your joints to allow the pelvis to accommodate the enlarging uterus. These loose joints force the muscles of the back and pelvis to work overtime to keep you upright and balanced, leading to back pain.
TRY THESE TIPS TO HELP MINIMIZE YOUR RISK OF BACK PAIN:
Exercise can go a long way to increase muscle support for an aching back. A health care practitioner should always be consulted before starting a new exercise regimen. Low impact cardiovascular activities, such as swimming, walking, or stationary cycling can help relieve pain and maintain ﬁtness.
Sleep on your left side to reduce the pressure of your uterus on the large blood vessels in your abdomen, optimizing blood flow to both you and the baby.
Place a pillow between your knees to take pressure off your lower back when sleeping on your side.
Support Your Body
With the added weight, support has never been more important. Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, walk around for a few minutes each hour.
Take frequent, short breaks with your feet elevated. Adequate rest restores your energy and gives your back a chance to relax.
Get Adjusted Regularly
Chiropractic care throughout pregnancy balances your pelvis, eliminating undue tension to muscles and ligaments and enhancing optimal fetal positioning.
courtesy of the Ontario Chiropractic Association.
Pregnancy is an exciting time in a mother-to-be’s life. Although joyous, expectant mothers undergo significant amount of changes as the baby develops. The back, neck and joints are the areas of body that tend to suffer the most. Along with an OBGYN, a chiropractor is a welcome addition to a woman’s prenatal care team. Chiropractors can help manage back and joint pain issues so that they don’t become an issue during delivery or impact a woman’s recovery time post-pregnancy. Here are 5 key ways chiropractors can help:
1. Chiropractic care keeps the spine in alignment
Pregnancy adds significant additional weight to a woman’s body in a short amount of time. This change bears on the spine, frequently pulling it out of alignment. When this happens, the pain can be quite severe. Chiropractic care during pregnancy works to keep the spine in alignment and all supporting tendons working optimally, to be better prepared and able to adequately support the extra weight.
2. Chiropractors can reduce the need for pain relievers by treating underlying issues.
Most times, individuals experiencing moderate pain pop a couple of over the counter pain relievers and think nothing of it. However, pregnant women strive to avoid medications when possible.
Chiropractic adjustments decrease the underlying issues that cause pain, so the patient relies less on medications. Experiencing less pain as well as eliminating the need for pain killers is a win-win situation for expectant mothers.
3. Chiropractors can help strengthen joints.
Pregnancy really beats up an expectant mothers joints. Chiropractic care for expectant mothers is a productive way to minimize the effect the large, protruding abdomen has on her hips, legs, and ankles.
Treating the body as a whole, chiropractic treatment works to strengthen the body and promotes healing of injured or strained areas.
4. Chiropractors can help achieve pelvic alignment making the birth process go more smooth.
An aligned pelvis is critical to the birthing process, and increases the chances of being able to give birth naturally. According to the American Pregnancy Association,
“When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. This can affect the mother’s ability to have a natural, non-invasive birth.”
An experienced chiropractor can effectively align the pelvis before delivery, so the mother is able to deliver with little incident.
5. Chiropractic care increases the body’s ability to bounce back
Let’s face it, every pregnant woman thinks “will I ever fit in the clingy red dress again?” The healthier and stronger a woman’s body is before and during pregnancy, the easier it is to get back into shape once the baby is born. Eating right and safely exercising are effective ways to accomplish this.
Chiropractic care is also a valuable component to fitness. Expectant mothers who choose chiropractic enjoy better posture, less pain, and increased mobility, especially late in the third trimester.
This allows them to maintain exercise routines and be active longer than those suffering from back pain and achy joints. After the delivery, it’s easier to get back into a fitness routine, and into that red dress, if the new mother’s joints, back, and hips are aligned and functioning properly.
Chiropractic care can serve to reduce pain and increase the overall heath of expectant mothers, letting her relax and focus on the more pleasant aspects of pregnancy. Expecting women who commit to chiropractic care can look forward to a stronger body, the chances of a smoother delivery, and an easier recovery after the baby comes.
This article excerpt, by Porterfield Family Chiropractic, was published June 15, 2015 and originally appeared here.
Sitting is the new smoking. You've heard it many times now. What can you do while sitting in front of a computer other than taking frequent breaks? Try this simple posture correction throughout the day:
The cherry blossoms were scheduled to bloom this Sunday, but they're already in bloom - thanks to the gorgeous weather we've had this week. Go for a walk, run or bike ride through the park and enjoy the blossoms, fresh air and smiling faces. Don't forget to drop by the Bloor clinic to say hello if you're in the area during office hours!
Dr. Eve Choe is a Toronto-based chiropractor, and certified posture expert, acupuncture & orthotics provider.