Lithia Springs Chiropractic Care and Local News

Apr 01

Posted by Dr. Calvin Erhabor |

Arrowhead Clinic Lithia Springs Shares 5 Suggestions For Better Sleep

Article Table of Contents

Restful Sleep for a Healthy Spine Lithia Springs, GA

Learning to Count Sheep

Learning to Count Sheep

We have heard ever since childhood that sleep is necessary to grow and be healthy.

It was advice that most of us would have rather foregone for an extra hour of playtime.

However, as adults not only are we wishing that we could go to bed early, but that we could sleep as good as we did as children.

A good night’s sleep is a rarity anymore.

To make matters worse, when we do sleep its often hard to get quality rest.

Sleep is just as important for us as adults as it was when we were children.

It is a time for us to process excess information from the day, a time to rest from our work, and a time to repair what we must.

Arrowhead Clinic Lithia Springs recognize the importance of sleep not only for chiropractic issues, but for your entire overall being.

That is why we have composed this list of five tips for more effective sleep.

Sleeping Position

The position in which you sleep at night can make all the difference for your overall health.

If you sleep on your side, you are placing a great strain on your spine.

The best sleeping position for overall spinal health is laying flat on ones back.

This will allow the spine to rest in a neutral position that is optimum for effective communication.

The straighter the spine the greater its ability to communicate messages from the brain to the rest of the body.

The better its able to communicate, the better your body will be able to function.

That is why sleeping on ones back is the optimum sleeping position.

Additional steps can be made for maintaining spinal health while sleeping.

Supporting the space under ones legs with a small pillow or rolled up blanket will help further your efforts for the most effective sleeping position for spinal health.

Mattress

Ones personal preference when it comes to mattresses can affect ones sleeping habits considerably.

Some people prefer a softer mattress that allows them to sink down slightly.

Others prefer a very stiff and hard mattress.

It’s all very personal.

There are two things that matters when it comes to selecting one.

What do you find comfortable and does it offer adequate support.

It is important that your mattress provide the proper amount of support for you body.

This will help alleviate pressure placed on ones spine and will keep everything properly aligned.

Hopefully this will also keep you from experiencing aches and pains in the morning as well.

Pajamas

The right type of sleeping attire can make all the difference when it comes to the quality of sleep you are getting.

There is a psychological aspect of what you wear to bed besides the practicality behind it.

When you change out of the clothes you were wearing during the day, it signals to your mind that you are physically getting ready to go to sleep.

However, the type of pajamas you wear are just as important as getting changed at all.

It is best to wear pajamas that are appropriate to maintaining a comfortable sleeping temperature.

If your area is colder, a nice set of flannel pajamas will go along way to keeping you comfortable.

If your area is warmer, then a thinner set such as satin or silk will be beneficial.

It’s all about how you feel most comfortable.

Regardless of temperature, an effective set of pajamas should be unrestrictive and almost unnoticeable as you drift off to sleep.

Bedtime Routine

Similarly to the importance of changing into your pajama’s, it is beneficial to have a bedtime routine to signal to yourself that you are getting ready to go to sleep.

It helps transition your mind and body from work to rest.

Before bed intentionally go through appropriate motions.

Perhaps by changing into pajamas, then brushing your teeth, washing your face, and ending with flossing.

It doesn’t necessarily matter what it is you do or even in what order as long as you are consistent.

Any routine will help you get ready for bed and thus provide more effective sleep.

Surroundings

This on the surface must sound very odd.

If you are sleeping with your eyes shut, why should it matter what your surroundings are?

It actually makes a tremendous amount of difference for a variety of factors.

One of which is psychological.

An aspect of falling asleep involves the feeling of peace.

If you know your room is cluttered or disorganized it may pry at the back of your mind, keeping you from falling asleep.

It is believed that for the best possible sleep ones room should be as dark and quiet as possible to keep you from distractions.

However, despite this many still insist on sleeping with a light on or with some sort of background noise.

If you find yourself rooming with someone like this try investing in a sleep mask or a white noise machine.

It’s all about listening to what your body needs and figuring out what is required for you to get the best sleep possible.

Conclusion

Listening to your body is important for overall health.

It is important to know what your body is capable of and what its limitations are.

It is also necessary to know what it needs in order to function as optimally as possible.

A very simple method of learning to decipher what your body needs is by consulting a medical professional.

Visit us at Arrowhead Clinic Lithia Springs to learn more about what your body needs and what you can do to properly care for it, when asleep and when awake.

Mar 19

Posted by Dr. Calvin Erhabor |

Lithia Springs Chiropractor Shares 10 Unexpected Spinal Strain Causes

Chiropractic Care for Low Back Pain-1

Article Table of Contents

Hidden Dangers

When most people think of a broken back, their minds automatically drift to the dramatic.

The conception is that a hurt back can only be the result of a traumatic base jumping accident or perhaps a daredevil stunt gone terribly wrong.

Of course, extreme situations can lead to poor back health. However, they are far less common than many other causes much closer to home.

Something as simple as taking a bike ride through Sweetwater Creek State Park could potentially be harmful to ones back.

Here at Arrowhead Clinic Lithia Springs, we want everyone to be as safe and healthy as possible, by being aware that even simple activities could cause harm to ones spine.

In the spirit of awareness, here is a list of ten every day things that could be putting strain on your spine.

Working

Yes, this is very vague.

We have no way of knowing what kind of work that you do.

However, it doesn’t matter if you sit at a desk or have a physically demanding job. Everyone has the potential to put strain on their back while at work.

If you sit behind a desk, take action to ensure good posture and take frequent standing breaks.

If you have a physically demanding job, take breaks when available and ensure your motions do not put any unnecessary strain on your back.

Sitting

Going off of the previous tip, it doesn’t have to be just work.

Any action that requires sitting for an extended amount of time can be placing pressure on your lower back.

This can be anything from reading, to watching television, to playing video games, working on your computer, anything!

Simple measures can be taken to avoid placing too much strain on ones back.

Sitting up straight with your lower back properly supported can do much to ensure your continued good health.

Whenever possible, try standing or taking brief walks to help alleviate this strain.

Working Out

This is a double edged sword.

On the one hand, taking proper exercise will strengthen your body which will offer greater protection and increase your bodies overall efficiency.

However, only perfect practice makes perfect.

If you are continually exercising in a way that is putting strain on your spine, you could be doing more harm than good.

Perfect your exercise technique to keep from placing pressure on your back.

Sleeping

Perhaps most surprisingly, sleeping can place strain on ones back.

If you sleep on your side you are placing strain on your back.

The best way to sleep in order to maintain excellent spinal health is on ones back.

When laying on ones back, the spine and neck are able to relax into a more neutral position for optimum health.

If you want to be especially proactive with taking care of your back, place a small pillow under neath your legs while sleeping.

This will further support your back while you count sheep.

Driving

You guessed it!

Driving can places strain on the lower back because you are sitting for an extended period of time.

The threat of this can be alleviated by taking occasional breaks.

However, there are other potential threats to ones spinal health that come along with driving.

Whiplash is a common injury that occurs after a car accident when ones neck has been hyper extended.

Hopefully that will remain an anomaly and will not be something you experience with every car ride.

Texting

Texting itself does not place any strain on ones back.

However, the action of continuously looking down for extended period of time can affect the health of ones neck and upper back.

Try keeping your cell phone or any other item that you find yourself looking down on, at eye level.

This will lead to proper posture and will allow your neck and back to stay healthy for longer amounts of time.

Cooking

Similarly to texting, the art of cooking can lead to an extended amount of time looking down.

We’ve all heard the expression about “suffering over a hot stove to make dinner.”

It’s usually out of guilt to get a fussy child to eat their dinner.

However, the continuous leaning over could lead to actual suffering via back pain.

Take measures to keep from looking down too often.

Also, when leaning over to get pots and pans out of a lower cupboard or perhaps a roast out of the oven, bend with your knees not your back.

This will do much to prevent excess strain on your lower back.

Biking

Like working out, biking can actually do a lot to strengthen ones back.

However, like working out, riding a bike improperly can do much to further harm ones spine.

You need to ensure proper biking posture in order to ensure good health.

This means keeping ones spine in a neutral position.

Keep your balance stead and straight, leaning to one side over the other will put further strain on ones back.

Gardening

There are few greater pleasures than working with and cultivating nature.

However, like anything else its done improperly it may begin to take its toll.

All the extended kneeling and bending over in order to tend to the growing plants will undoubtably place strain on ones back.

However, there are things one can do.

Taking frequent breaks to walk and straighten the spine will help seep you from long term injury.

Softy foam gardening pads to place under ones knee will also help you from feeling future discomfort.

Playing Sports

Injuries are frequent and often while playing sports.

However, with proper stretching and warmups your body will be more ready to embrace the challenges of the field.

Like anything else, allowing your body to rest from its toil will go far in helping to ensure its continued good health.

If there is equipment required for your specific sport, please use it. It will only continue to keep you safe, healthy and ready to play again!

Conclusion

This list on the surface seems a bit overwhelming.

It appears that even the simplest of activities could eventually lead to spinal problems.

However, all these activities have a proper way of being done.

If you maintain good posture while performing these activities, you will keep you back as healthy as possible, ensuring your ability to keep doing what you love.

However, if you are unsure about what is required to keep proper posture and your spine healthy, come down and see us at Arrowhead Clinic Lithia Springs.

Our skilled professionals will be more than willing to come along side you and help you to keep healthy and to keep doing the things you love.