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How to choose the best mattress for your low back pain

aching back, back pain, bad back, chiropractic, help for back pain, Lagos Health Chiropractic - Back Pain, prevent back and neck pain, spine, stop back pain, tiredness No Comments »

If you’re here in the Algarve on holiday, there’s not much you can do about the hotel bed…but at home, not sleeping on the best mattress can cause, or worsen, lower back pain. Lack of support from your mattress can cause poor sleeping posture, muscle strain and a misaligned spine, which all contribute to pain.

Top Tips To Choose The Best Mattress For Your Back Pain

choosing the best mattress for your back pain

Goldilocks must have found the best mattress, because it felt just right and in no time at all she fell fast asleep.

If you suffer from back pain, the following guidelines should help you choose the best mattress that combines back support with sleep comfort:

  • Understanding the physical components of the mattress. The coils or inner springs of a mattress provide support, with different mattresses varying in the number and arrangement of coils. Padding on top of the mattress comes in many different thicknesses, while mattress depths typically range from 7 to 18 inches. Your eventual choice of mattress should be based on what feels right for you according to your own (and your partner’s) individual preferences.
  • Achieve a balance between back support and comfort. A good mattress should provide support for the natural curves and alignment of the spine. Perhaps Goldilocks got it right with her choice…”it was neither too hard nor too soft. In fact, it felt just right, and in no time at all she fell fast asleep”. While there is little clinical data about mattresses, one study found that medium-to-firm mattresses provide more back pain relief than firm mattresses, because they allow the shoulders and hips to sink in slightly. Sleeping on a mattress that is too firm can cause aches and pains on pressure points.

Be Wary Of So-Called ‘Medical’ Slogans

With a variety of mattresses on the market, choosing the right one can be difficult. Be sceptical regarding claims that a mattress is “orthopaedic” or “medically approved”…there has not been extensive medical research or controlled clinical trials regarding mattresses and low back pain.

Breakfast In Bed?

If, unlike Goldilocks, you wake up one morning aching all over, come and see us at Lagos Health Chiropractic. Alternatively, call us on +351 282 768 044…we can’t offer you a bowl of porridge or cup of tea in bed, but we can offer professional help for your back pain!

 

Feeling exhausted in the afternoon? Might be time for a snack!

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Are you struggling to get going in the morning or hitting a wall of fatigue in the afternoon? What and when you eat can have a profound effect on your energy levels…

Complex (not simple) Carbohydrates

A good source of fibre and can help manage weight, complex carbohydrates release glucose into the blood gradually, providing the body with a steady supply of energy. Wholegrains, oats, pulses, nuts and seeds will help you stay healthy and full of energy.

Missing out on breakfast can lead to hitting a wall of fatigue

Always Eat Breakfast

It is well documented that eating a healthy breakfast can reduce cravings later in the day.

Eating breakfast containing complex carbohydrates and protein will give your body all it needs in terms of energy and will kick-start your metabolism so you start burning more calories earlier in the day.

Eat Less, More Often

Have you ever lost an entire afternoon by falling asleep on the sofa after a Sunday lunch? When we over-indulge at meal times, a few things happen in the digestion process that can leave us feeling drowsy. When you eat, your brain signals to your body to slow down and digest the incoming food – the more you put in, the harder your digestive system has to work – and the less energy you will have.

Eating smaller meals more regularly helps regulate blood glucose levels, releasing energy gradually instead of in one big hit. Controlling your portion sizes is key – you could well be eating more at meal times than a balanced diet requires.

For more advice on this subject or regarding any other health related issue, please contact Lagos Health Chiropractic Clinic.

Chronic Fatigue Syndrome and Dehydration

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When you suffer from dehydration symptoms of chronic fatigue syndrome, learning how to cleanse and re-hydrate your body will improve your physical energy as well as reduce brain fog, headaches, skin problems, joint and muscle pain, poor digestion and cravings.

When dehydrated, our internal cleansing system becomes congested and stagnates like dirty dish water. It’s amazing how much importance we place on cleaning the outside of our body, and how little importance we place on cleaning the inside!

What are the Symptoms of Dehydration?

Not being well hydrated manifests itself in many ways. Here are some of the more common symptoms reported by those who suffer from chronic fatigue syndrome:

Feeling tired and sluggish?

Dehydration can be a cause of fatigue when you have chronic fatigue syndrome. Nearly all body functions are about fluid balance, and even small changes in fluid balance can affect our performance and daily life. If this fluid is not replaced blood volume can drop. As a result, the heart has to work harder in order to supply the skin and muscles with oxygen and nutrients.

Dehydration...drink more water

As dehydration progresses, the body redirects blood to the working muscles and away from the skin, impairing your body’s ability to diffuse heat. The increase in internal heat then results in muscle cramps, light-headedness, and fatigue. If you have chronic fatigue syndrome, you will identify with this symptom.

Headaches

Many chronic fatigue syndrome sufferers report frequent headaches. Headaches are a consequence of physical and/or mental stress and can result from not being properly hydrated. Headaches caused through poor hydration are a condition shared by many sufferers of chronic fatigue syndrome.

Brain Fog

If you have chronic fatigue syndrome, the lack of fluids in your system can be very detrimental to decision making. When the brain suffers from poor hydration, mental fogginess, poor short term memory, dizziness, severe headaches and poor balance results.

Dry Skin, Rashes and Skin Problems

Those with chronic fatigue syndrome often report skin problems. Our body is mostly water, so we need to replenish and maintain an optimum fluid level. Water helps flush out toxins in the body and helps to keep skin supple and healthy.

Water is the skin’s own moisturiser and just as the rest of your body requires hydration and nutrients, so does your skin. When our skin suffers the affects of dehydration, skin problems occur. If you have chronic fatigue syndrome and skin problems, you may be suffering from dehydration.

Pain and Joint Swelling

The pain and joint swelling that is so often associated with chronic fatigue syndrome can also be the result of joint dehydration. The cartilage that protects the surface of our bones at the joints is made up of a lot of water. If the joint is well hydrated then the friction between the bones is minimised.

Muscle Pain

As the immune system attempts to deal with bacteria and viruses, poisons and toxins enter the lymph system to be disposed of from the body. Good circulation assists with this process, but if you have chronic fatigue syndrome, pain often prevents you from exercising. The lymph glands can become blocked and then the toxins remain trapped.

When you drink sufficient water, your body dilutes these toxins and your kidneys more effectively flush out the poisons. You’re likely to feel worst before you feel better. But continue to drink lots of water so that your kidneys can flush out all the impurities. You may find Lymphatic Massage helpful.

Cravings

Dehydration can cause cravings, and this symptom is common amongst chronic fatigue syndrome sufferers. If you crave different foods, alcohol, caffeine, sugars and so on, your body is really disguising its thirst signals.

Water is a natural diuretic and helps prevent you from feeling hungry. If you drink at least four pints of water daily, you will notice that you can more easily distinguish between real hunger and thirst. The net result of this is that you will have fewer cravings and find it is easier to control your weight.

Poor Digestion

Poor digestion is a common symptom experienced by those with chronic fatigue syndrome. To digest food properly you need to drink plenty of water (but not with a meal, because it dilutes stomach acid).

Drink at least half a pint of water one half hour before you eat. The water passes through the stomach and into the intestine and within half an hour, it is secreted back into the stomach and into the mucous barrier. This barrier retains the sodium bicarbonate that is required to neutralise acid as it attempts to pass through the mucus. Those that are suffering from dehydration have inefficient mucous layers. The acid creeps through and causes pain.

Immune dysfunction

Dehydration can result in the body producing excess histamine which can trigger allergies. This of course, interferes with the body’s ability to resist infections, a common pattern with chronic fatigue syndrome sufferers.

So what is Dehydration?

It’s common for our bodies to experience dehydration when we have chronic fatigue syndrome. Dehydration can interfere with our natural thirst reflex – many who suffer from chronic fatigue syndrome are dehydrated and don’t even know it.

Our bodies are about 70% water. Vital organs like the kidneys, brain, and heart can’t operate properly without a certain minimum of water and salt. Dehydration is caused by a loss of water and important blood salts like potassium and sodium.

When your body experiences dehydration, it results in subtle tension in your tissues, muscles and organs. This restricts blood flow. Because your blood flow is restricted, it becomes a dumping ground for toxicity. The result is that you feel as though you are hung over and your muscles ache…this is common to Chronic Fatigue Syndrome sufferers.


How to get HydratedGet hydrated by drinking more water

You have probably heard the phrase ‘hydration therapy’. There’s nothing mysterious about it. It simply means increasing your intake of fresh clean water to avoid dehydration. This is so important for Chronic Fatigue Syndrome sufferers.

When you drink sufficient water, blood flow is not restricted and the toxins can be flushed out of your tissues and into your blood stream. When you are in a state of dehydration, your urine is dark in colour. But when your liver and kidneys are processing the toxic waste and you are well hydrated, your urine is clear.

Experts say that an adult needs a minimum four pints of water for optimum efficiency. Dr. Batmangheldidj, author of ‘Your Body’s Many Cries for Water’ suggests that chronic fatigue syndrome is directly related to constant dehydration. He states that drinking a minimum of eight large glasses of pure water a day will help to improve the ravages of chronic fatigue syndrome. Only pure water will do. Other beverages like tea, coffee, fruit juices, alcohol and soft drinks are processed in the body as food and in some instances, can actually cause dehydration.

Start slowly with your re-hydration regimen and increase slowly over a few weeks to about 5 or 6 pints per day (providing you don’t have kidney/renal problems) of non-carbonated water: bottled or filtered. You’ll find yourself visiting the bathroom more frequently, but it does pay off. Your chronic fatigue syndrome symptoms will be less severe.

Summary

Water is one of the key ingredients for our bodies to work normally. It’s essential to drink enough fresh clean water daily to prevent dehydration – especially when you suffer from chronic fatigue syndrome. So what are you waiting for? For further advice on CFS, general health and fitness or chiropractic care, check our Lagos Health Chiropractic website or, if you are in the Algarve, call in and see us.

Back pain is prevalent in obese Americans

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According to the American Obesity Association, episodes of musculoskeletal pain, and specifically back pain, are prevalent among the nearly one-third of Americans who are classified as obese.

They also report that more obese persons say they are disabled and less able to complete everyday activities than persons with other chronic conditions.

Some of the most common obesity-related problems include musculoskeletal and joint related pain. For people who are overweight, attention to overall weight loss is important as every pound adds strain to the muscles and ligaments in the back.

In order to compensate for extra weight, the spine can become tilted and stressed unevenly. As a result, over time, the back may lose its proper support and an unnatural curvature of the spine may develop.

In particular, pain and problems in the low back may be aggravated by obesity. This occurs for people with extra weight in their stomachs because the excess weight pulls the pelvis forward and strains the lower back, creating lower back pain. According to the American Obesity Association, women who are obese or who have a large waist size are particularly at risk for lower back pain.

Conditions Related to Obesity

Obese or overweight patients may experience low back pain from a herniated disc. This occurs when discs and other spinal structures are damaged from having to compensate for the pressure of extra weight on the back.

In addition, pinched nerves may result when extra weight is pushed into spaces between bones in the low back area.

Arthritis of the spine that causes back pain may be aggravated when extra body weight strains joints. Those patients with a Body Mass Index (BMI) of greater than 25 are more likely to develop osteoarthritis than those with a lower BMI. The American Obesity Association recommends modest weight loss as a treatment for some types of osteoarthritis.

The effectiveness of back surgery may also be affected by a patient’s weight. Obese patients are at higher risk for complications and infections after surgery compared to patients who are not obese. For seriously overweight patients, paying attention to weight loss before undergoing back surgery may improve the healing process after surgery.

Identifying the Need for Weight Loss

Body Mass Index (BMI) is a measure commonly used by medical practitioners. BMI is a mathematical formula (BMI=kg/m2) that takes into account a person’s weight in kilograms and height in meters and calculates a number. The higher a person’s BMI falls on a pre-determined range of values, the higher the likelihood for obesity.

Although there is some debate over the specific meaning of BMI measurements, a BMI of 30 or higher is typically considered to be obese, while a measure of 25 to 29.9 is typically considered to be overweight.

It is also important to evaluate where excess fat is carried on the patient’s body. Patients who carry more weight around their midsection are at greater risk for obesity-related health problems, such as low back pain. Weight loss for health considerations is often advisable for women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches.

For advice on any of the conditions mentioned or an honest opinion on treatment methods regarding your aches and pains, contact Lagos Health Chiropractic to book a consultation, where we will be more than happy to help.

Lagos Health Chiropractic can ease your Back and Neck Pain in the Algarve

PREMIER CHIROPRACTIC & WELLNESS CLINIC IN THE ALGARVE

Lagos Quiroprático Centro - LQC | Lagos Chiropractic Centre
Praceta João da Costa Reis
Lote 2
Loja 5AD
Lagos
Portugal
Email: quiropraticalagos@gmail.com
Tel: +351 282 768 044

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