By Dr. Ira Shapiro
Director, Plaza Chiropractic Center
Old Bridge
It’s impossible to play sports or even go through life without experiencing pain.
If you’re competitive and active, you just can’t escape it. Sixty percent of all runners inevitably pull a muscle, strain something or suffer injury at some point during workouts. Tennis elbow or tendonitis is common for individuals who use the same repetitive motions.
But then again, some injuries just seem to defy logic. Have you ever gone to bed feeling fine, only to wake up with an aching back or some other discomfort? We all know that proper rest is required to assist the healing process, while re-energizing the mind and body. With few exceptions, you should wake every morning “feeling refreshed.” Some studies have even found that one bad night can reduce alertness and the ability to perform everyday tasks by nearly one third.
So, if you’re getting up in the morning feeling worse than the night before it could be the way you sleep. “Sleep ergonomics” refers to the postures and positions that can either help the body rest in safe mechanical positions or induce pain and stiffness by putting undo stress on joints and muscles.
For instance, placing an arm underneath your head as a pillow can wear down cartilage and lock shoulder muscles into positions that cause pain when straightened. Sleeping with one or more arms hanging over the bed can strain elbows and create the same type of injuries that result from weightlifting with bad form. Have a worn mattress? Lying in the depression pulls on back muscles and can lead to spinal misalignments, while sleeping on your stomach strains the curvature of the spine and neck muscles.
Everyone should sleep in a neutral position. The healthiest posture is on your side with legs drawn up slightly toward the chest. Some people even place a full-length body pillow between their legs to reduce stress on their hips and lower back. Also, try crossing arms in a braced position rather than placing the weight of your body on them. This will also alleviate the pressure that causes shoulder, arm, wrist and hand aches and pains.
If you sleep on your back, it’s best to place a pillow under knees to help maintain the normal curvature of the lower back. You can even try placing a small rolled towel just above the buttocks for added support.
In addition, mattresses and pillows should support the body’s natural positions, allowing it to rest and recover from the day’s activities. The best mattresses conform to the body’s curves, while keeping the spine in alignment. Remember to turn mattresses over every few months. If possible, replace it after 10 years of regular use. If you feel springs or bumps beneath the surface, it’s definitely time to go shopping.
Pillows also matter. Ergonomic pillows accommodate the user’s sleeping position and minimize stress on the body. Conversely, the wrong size can cause or aggravate neck and shoulder problems.
Furthermore, “going to bed” should only have two meanings — sleep and/or sex. Make sure to turn everything off for a good night’s sleep. Quiet, dark and comfortable should always be the ultimate goal.
For more information on creating better, fitter and healthier lives for the entire family please contact the Plaza Chiropractic Center at 732-723-0023 or visit www.plazachiro.com. Our trained staff will be happy to work with you, no matter your age or condition, to develop a safe and effective wellness program that complements your life style and offers long-lasting fitness rewards.
Dr. Ira A. Shapiro is the director of the Plaza Chiropractic Center, which he founded in Old Bridge in 1984. Recently selected to the American Chiropractic Association Sports Council Hall of Fame and a two-time member of the U.S. Olympic team medical staff, Dr. Shapiro has spent the past 35 years providing safe, gentle and effective chiropractic care to tens of thousands of patients ranging from community members to professional athletes competing at the world’s highest levels.