How Chiropractic Care Can Relieve Sleeplessness

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There are few things worse than not being able to fall asleep at night. Over 25% of the U.S. population report they are not getting enough sleep, which could be caused by a number of things, from aches and pains to general restlessness. People may think that chiropractic care is only good for specific back ailments, but a trip to the clinic could be a helpful step on your journey to a good night’s sleep. Here are a couple of ways chiropractors can direct you towards a less painful and more restful slumber.

Sleeping Position Recommendations

If you’re dealing with mysterious aches and pains at night, you might be sleeping wrong. Chiropractors can recommend the best sleeping position for your particular night pains. A commonly recommended sleeping position is on your side with a pillow between your legs. This helps your hips and spine with proper alignment. Remember to switch which side you sleep on every so often to prevent imbalances.

Pillows and Mattress Recommendations

Chiropractors can also recommend the right chiropractic pillow or mattress to help your posture in bed. Sleep support pillows are usually curved, so that when you’re resting, your spine maintains its natural shape. Your pillow should never be pushing your chin to your neck, or going against the natural curve of your neck and head. Chiropractors typically recommend a memory foam mattress rather than a spring bed to best conform to the natural curve of your spine.

Spinal Adjustments and Cervical Manipulation

The number one reason most people lose sleep may be due to acute pain surrounding the back and neck. Sometimes all you need for a more comfortable sleep is a simple spinal adjustment from your chiropractor. Chiropractors can focus on your neck and shoulders to help alleviate the pain and pressure that may be causing you nocturnal stress. They can also make spinal adjustments to correct any misalignments that may be causing a build up of pain and tension. Cervical manipulation, which focuses on adjusting the vertebrae of the neck, can help to increase the body’s nerve supply and assist with mental tension if your restlessness isn’t purely physical. Studies prove that adjusting the spine and neck successfully aids in the production of chemical hormones that aid in the sleep cycle.

A good night’s sleep is essential for a healthy immune system, digestion, and mental health. If you’re having consistent trouble getting to sleep, schedule an appointment with your chiropractor to see if they could assist you in catching some Z’s.

Yoga Poses to Combat Neck Pain

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Woman doing yoga pose

In an age where more and more individuals are staring at a screen at their job, and then again when they get home, neck pain can seem almost inescapable. At any given time, 10 to 20 percent of adults will report experiencing neck pain symptoms. While pain medication and heating pads may temporarily help with discomfort, tending to the underlying issues and stretching and strengthening your muscles is important. Frequent chiropractic visits paired with the following low-impact yoga poses can decrease your neck pain and improve your range of movement in a more lasting way.

Seated Twist Pose

Sit on the floor with your legs stretched out in front of you. Bend your right leg and place your right foot to the outside of your left thigh. Place your left fingertips on the mat behind you and twist the base of your spine to the right. Move your elbow to the outside of your right knee to twist a little deeper. After five deep breaths, switch sides.

The seated twist pose stretches out the spine and improves the neck’s side-to-side flexibility.

Thread the Needle

Begin on your hands and knees on the mat in a standard table pose. With your palm facing upward, thread your right arm behind your left arm and stretch it out onto the mat, lowering your right shoulder to the ground. Rest your right cheek on the mat and gaze toward your outstretched arm. Keep your hips raised and relax your lower back. Hold the pose for up to one minute and then switch arms.

Thread the needle loosens muscles and releases tension in your neck and shoulders.

Forward Fold With Neck Stretch

With your feet hip-distance apart on the mat, slowly bend forward from the hips. Feel free to keep a bend in your knees if that’s more comfortable. Let your head and torso hang heavily and interlace your fingers behind your neck. Be careful not to pull, but instead let gravity and the natural weight of your arms pull you further into a stretch. Hold for about one minute.

This edition of the classic forward fold helps stretch out and lengthen your cervical spine while releasing built-up tension in the neck.

 

If you’re new to yoga, we suggest practicing with a trained instructor for safe and proper form, or asking your chiropractor whether or not yoga would be a positive addition to your regular adjustments.

When and Why You Should See a Chiropractor

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When you consider health care, the first thing that comes to mind is medical. A close second is typically vision or dental. Chiropractic care generally falls to the end of the list, if it’s included at all. That’s a problem. If you’re thirsty, you’re already dehydrated. Similarly, if you have back pain, you’ve probably had a problem for a long time.

Preventative care can only work if you actually perform the care before an issue develops. So, if you’re not seeing an expert, you’ll never know until it’s too late and you’re already in pain.

Go to the chiropractor today. Treat your back and spine health the same as you do your general health, with regular checkups so that you don’t get to the point of “needing” to go to a chiropractor. It will save you plenty of pain and grief later on, and reward you with a happy spine that feels more comfortable and doesn’t hold you back — no pun intended.

Three Signs You Should See a Chiropractor

You likely need to visit a chiropractor if you:

Experience chronic pain in your muscles or joints

When we have a sore back or a creaky knee, the first place many of us go is the medicine cabinet for some ibuprofen. If that doesn’t work, it’s a quick trip to the doctor for something a little stronger. These solutions only mask the real problem by keeping you from feeling the pain it causes. Instead, see a chiropractor to get to the root of the issue.

Sit for long periods of time or perform repetitive tasks

Long periods hunched over the computer screen are just as hard on your back as they are on your eyes. The longer you sit, the more your posture deteriorates, resulting in unnatural pressure on the shoulders, upper back, and neck. In some cases, this can cause slipped or herniated discs. A chiropractor can ensure your spine is properly aligned so that you catch any damage early and prevent injuries in the future.

[Related: Four Questions to Ask Your Chiropractor]

Have an active lifestyle

Weekend warriors, hiking enthusiasts, runners, and other athletic types all put a lot of stress on their bodies. While you may be improving your overall quality of life while doing what you love, your spine may be at risk for misalignment issues. Visiting a chiropractor ensures that your spine is as healthy as your heart for all of that exercise you do.

Frequent headaches, leg pain, and general discomfort in your back are all reasonable causes for visiting a chiropractor. Just like your medical and dental health, your spine health will suffer if you only fix the problem once it’s already causing pain. Stop it before it starts, and stay healthy.

Contact us today to schedule an appointment.

Ten Best Practices for Staying Healthy Over 50

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Staying healthy when you’re over 50 is often easier said than done. Whether you spend your days running your business, inspiring the next generation of leaders, or trying to keep your teenagers in line, healthcare best practices often take a back seat when you have a million other things to do.

Being mindful of healthcare best practices, however, is a great way to prevent long-term health problems down the line. If you’re interested in learning more about health over 50, consider adding some of the following healthcare best practices to your routine!

Mind Your Spine

Whether you’ve been a lifelong athlete or get aches and pains from sitting at a desk all day, taking care of your spine throughout your life can keep your whole body happy and healthy. Visiting your local chiropractor to address any pain in your spine and ensure everything is aligned correctly is a great way to do this.

If you are seeking chiropractic services in Federal Way, contact us today!

Love Your Joints

If you are starting to feel aches in your body and creaks in your joints, you are not alone. According to the Arthritis Foundation, about 54 million adults have doctor-diagnosed arthritis by conservative estimates. This can also be a common issue for women during menopause.

The first place to start when combatting joint pain is to consult a healthcare professional about the best plan of action. They may prescribe you medication, help you create a workout routine, or teach you stretches for a healthy back and body!

Give Your Teeth a Little Love

Even if you’ve been a dedicated brusher and flosser for your whole life, taking extra care of your teeth after 50 will serve you for years to come. Common dental problems for patients over 50 include dry mouth, ill-fitting dentures, tooth loss, and more.

Being mindful of your oral health regime and good and bad foods for your teeth is always a good idea! Getting regular dental checkups over 50 (and throughout your life) is also key to maintaining oral hygiene. If you need dental implants or a better pair of dentures, an expert restorative dentist can help!

Hit the Gym

A regular workout routine is key to maintaining good health throughout your life. This doesn’t mean you need to be running marathons and pumping iron every day, but staying active can keep you happy and healthy for years to come. A few rules of thumb to keep in mind for your workout routine include:

  • Be sure to stretch before and after your workout.
  • Always warm up.
  • Incorporate cardio and strength training into your workout routine.
  • Take rest days.

Rethink Your Menu

If you tend to be heavy-handed with the salt or eat more takeout than you care to admit, taking a step back and assessing your diet is another great health practice over 50. Even taking a few small steps — such as adding more veggies to your dinner menus, swapping sugary drinks for their low-sugar counterparts, and being wise about processed foods — makes for a healthier diet!

Schedule Your Checkups

Preventative checkups are another key factor in staying healthy over 50. Some routine examinations that will allow you to embrace prevention as the best medicine include:

  • Blood pressure assessments
  • Cholesterol profiles
  • Mammograms, colon cancer screenings, and other cancer screenings
  • Eye exams
  • Ensuring your immunizations are up-to-date

Stick to Your Sleep Schedule

Do you wake up most mornings reaching for the coffee pot or snooze your alarm more than you care to admit? While your days of being out until 3 a.m. may be long over, making a point to stick to a regular sleep routine should be a priority. A few pro tips for maintaining a good sleep schedule include:

  • Go to bed and wake up at the same time every day, even on weekends.
  • Avoid alcohol, caffeine, and nicotine, especially eight hours before going to bed.
  • Be active during the day.
  • If you take naps, limit them to about 20 minutes
  • If you have trouble sleeping at night, contact your doctor.

Soothe Your Skin

Skincare is not only important for looking great, but also for protecting your body’s largest organ. Having a healthy skincare regimen in place can help you protect your skin from various types of damage and keep it smooth and moisturized as well. Using moisturizing cleansers, antioxidant-rich lotions, and sunscreen are all great practices for maintaining healthy skin.

Listen to Your Body

If you are one to ignore aches and push through the pain, this year may be the time to change your ways. Listening to your body is a simple health practice that many of us fail to do. If you are feeling pain or discomfort, this could well be a symptom of a larger illness. Next time you are feeling a bit off-color, be sure to listen to your body and practice the self-care you need to heal.

Expand Your Health Horizons

A final health practice to consider is expanding your health horizons. Even if you make a habit of scheduling regular checkups and getting screenings, you may be missing out on some other ways to help your body feel great. To add some variety to your health regime, consider some of the following options:

At Spencer Chiropractic, we believe in helping patients of all ages live happy and healthy lives. To learn more about our practice or to schedule an appointment with one of our team members, contact us today!  

Four Ways to Combat Neck Pain

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Neck pain can take a toll on your everyday life. Whether you wake up with sharp pains in your neck or start to feel achy and tired throughout the day, focusing on anything else can seem impossible when you’re in pain.

If you struggle with neck pain and can’t find a solution, our team is here to help. Here are a few strategies for combatting neck pain! 

Replace Your Pillow

Do you tend to wake up in the morning with a sore neck? If so, your pillow may be the culprit. Generally, using a pillow that allows your spine to be in a neutral and natural alignment is a good rule of thumb. Selecting a pillow to combat neck pain can be a great way to align your spine and keep your neck happy.

Practice Good Posture

If you tend to slouch and slump throughout the day, this may be the cause of your neck pain. Keeping your shoulders back and chest out throughout the day creates a strong base of support for your neck and may prevent the pain from straining your neck as a result of poor posture.

Evaluate Your Office Setup

Craning your head and neck to see your screen for eight hours per day is another common reason for neck pain. Making sure your computer is at a natural eye level can do wonders for your neck. This means your eyes should be in about the middle of your screen when you are sitting in a natural position.

[Related: Yoga Poses to Combat Neck Pain]

Carry With Care

Do you always carry your purse or briefcase on one side of your body? If so, this could be the reason for your neck pain. Instead of grabbing your belongings with the same hand out of habit, change which side you carry your bags on. Using a backpack that distributes weight evenly across both sides of your body may also be an effective solution!

Visit a Chiropractor

If your neck pain is persisting and quick fixes won’t do the trick, consulting an expert may be your best plan of action. At Spencer Chiropractic Center, we take a holistic approach to helping our patients feel great! To learn more about the benefits of visiting a chiropractor or to speak with one of our experts, contact us today.