Chiropractic Corner

Patients often complain of pain and stiffness upon waking that gets better as the day progresses. This is medically known as the “gel phenomenon”. Arthritic joints feel and perform better when they are being used, but not over used. This is one of the reasons why a good home exercise program is so important for people with arthritis. While sleeping is critical for your health, the simple act of not moving overnight can increase your symptoms. When symptoms are worse in the morning, one aspect that you should address is your sleeping situation.
Do you need a new mattress?

If you are wondering if your mattress may be contributing to your pain, the Better Sleep Council suggests you ask these questions:

Do you wake up with stiffness, numbness, aches and pains?

Have you had a better night’s sleep on a different bed such as a hotel or a guest room?

Does your mattress look abused or overused? (eg. it sags, has lumps, the springs are poking out…)
When your mattress is rated for 10 to 20 years with a warranty, remember this is pro-rated and typically even the best mattresses break down over time.

A scientific study from Oklahoma State University* found that participants with mattresses five years old or older reported significant improvements in sleep quality and comfort when sleeping on a new mattress, regardless of the sleeper’s age or weight.

Do you need a new pillow?
A good pillow will help keep the spine in proper alignment and help you sleep without putting additional stress on you neck or upper back. There should be a straight line between the ear, the shoulders, and hips while lying on your back. When lying on your side, your head and neck should remain level with your mid and lower spine. In other words, your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body.
If you find yourself sleeping on your side with one hand propped under your pillow, that’s a clue that your pillow is not thick enough. Pillows come in a wide variety of thicknesses and densities. I suggest buying a wide variety at a big box store like Target and seeing what works best for you.

What mattress is the best?
This is a question we get asked frequently. A mattress should support the body’s weight evenly and allow the spine to stay in its natural alignment. Choosing the right one is a confusing task with a lot of products to choose from. Regardless of whether you like your mattress firm or soft, the most important aspect is that it feels good to you. People who sleep on their sides tend to like a softer mattress and a thicker pillow and people who sleep on their backs tend to do well with a firmer mattress and a thinner pillow.

The right mattress for a great night’s sleep is the one that meets your personal needs for comfort and support. But before you start shopping for a new mattress, you will need to know some basics. A good mattress and foundation will gently support your body at all points and keep your spine in the same shape as a person with good standing posture. As an extreme example, when lying on the floor most people will have good posture but the air space under the low back and knees should be supported. When lying on a mattress that is too soft, like a water bed, those spaces are supported, but your body is in a position that can be aggravating. When lying on the mattress, pay special attention to your shoulders, hips and lower back.
Innerspring mattresses are the standard type of mattress. They use steel coils in a variety of configurations. Varying types and layers of upholstery provide cushioning between your body and the spring unit, resulting in a range of comfort choices.

Solid foam mattresses also offer a wide choice of sleeping sensations or “feels.” They can be made of a solid core or of several layers of different types of foam laminated together. Polyurethane foams, traditional latex and visco-elastic “memory” foam mattresses have a high buyer satisfaction. People who are greater than 300lbs can find these mattresses too soft and hot while people less than 100lbs tend to find them too hard.

Airbeds are now designed to look like the tradition mattress, with an air-filled core providing the support instead of an innerspring unit or foam core. This designs offer the ability to change the firmness on each side of the bed to suit each person’s needs.

For many patients, waking with pain and stiffness can be significantly improved with the right mattress. Most people spend about a third of their life on their mattress.
Sweet dreams from all of us here to you.

-Chance Moore, D.C.

* Subjective Rating of Perceived Back Pain, Stiffness and Sleep Quality Following Introduction of Medium-Firm Bedding Systems