How Poor Sleep Might Be Aggravating Your Back Pain

Back pain is an elusive beast… it can strike at any moment and can often leave us feeling debilitated for weeks, months, or even years if nothing is done about it. In fact, back pain is so widespread it’s now considered one of the most common issues around the globe. What’s truly interesting is that, while so many people suffer from back pain in one form or another, no pain is similar – how about that? Yet, while no individual is the same, one thing may very well be a common denominator in all cases: poor quality and quantity of sleep. Yes, that’s right. Poor sleep may in fact directly contribute to back pain in various ways. In this post, then, we look at why sleep is important, how a lack of sleep can cause and/or aggravate back pain, and ways in which you can get back to getting some shut eye so as to alleviate your discomfort. Are you ready? Let’s go!

 Why is sleep so important? Well, during the hours of sleep our bodies have a chance to heal and to reenergize – muscles, nerves, and joints all have time to re-set and take some time to regroup. Sleep regulates blood pressure, mood, alertness, brain responses, immune system responses, weight control, and so much more. And for these reasons, it’s clear that a lack of sleep may adversely affect you… not least when it comes to back pain.
 
But why is a lack of sleep particularly bad when it comes to back pain? Well, as mentioned, sleeping hours give the body a chance to recover from the exertions from the day before: muscles relax, blood flow is regulated, and the immune system is given an opportunity to see to any nagging issues that are present. If sleep quality and quantity is disrupted, therefore, the body is unable to do many – if any – of those things, and your tissues, joints, muscles, and nerves are neglected. Because the back and spinal cord are the veritable epicenter of your nervous system for the majority of your body, it stands to reason that a lack of sleep will eventually culminate in back pain – the body has a unique way of centralizing stress placed on it in the back, and in very few ways is this less obvious as when it comes to being tired.
 
In addition, being tired means you’re less aware of your posture and movements, thereby constantly placing your back in vulnerable and compromising positions. You may be unaware of the way in which you’re walking, sitting, or carrying heavy objects. You may also not be particularly aware of twisting in the spine or pressure placed on it in the form of carrying a backpack, for example. Mental alertness – gained from a good night’s sleep – will help you make positive decisions for your back. The opposite is true if you’re tired and fatigued.
 
And let’s face it: back pain is very rarely centralized – over time, your back pain may very well turn into neck, shoulder, or even hip pain… not to mention headaches! It’s an ongoing, often debilitating cycle… all of which is facilitated by poor quality sleep.
 
So, what can be done? The first thing to do is to take a serious look at precisely why you are getting sub-par sleep quality and quantity. You ought to aim for a good 8 hours of sleep so as to reap the most benefits possible. If you’re falling short of this, try thinking about the following:
 
Are you stretching enough?
 
Stretching before bed can make all the difference: from lubricating your joints to easing the pent-up stress in your muscles, a good bedtime stretch routine is essential for a good night’s rest.
 
Do you have the proper pillow?
 
Ensure that your pillow supports your neck and spinal cord correctly – if you’re unsure, please reach out to a physical therapist for help and information.
 
Are you sleeping in the correct position?
 
Stomach sleepers, beware! Avoid sleeping on your stomach at all costs, as the pressure placed on your back can be immense. Instead, sleep on your side with a pillow between your knees and ankles to support your spine.
 
What’s your bedtime routine like?
 
Ensure that the hour or so before bed is dominated by a healthful routine: read a book, drink some herbal tea, listen to some music, or mediate. Avoid screens if possible – all this will mean you have a much better quality of sleep simply because you primed your body to relax.
 
Are you drinking enough water?
 
Avoid stiffness and aches by drinking enough water throughout the day: dehydration can cause disturbed sleep, whilst an increase in blood pressure caused by a lack of water may very well add to your back pain in the long run.
 
Are you dealing with your stress?
 
Stress can and will affect your sleep quality and quantity if you let it: be sure to meditate, practice yoga, walk, or read so as to relieve some of the stress of the day. Never take your stress to bed.
 
Back pain can spell the end of a successful training routine, the beginning of bad moods, and the potential ruin of your relationships and activity levels. It’s absolutely vital that you find the root cause of your back pain so as to start getting back to the things you love. One way to do this is to take a good look at your sleep patterns. Physical therapy is a fantastic option if you’re ready to get to the bottom of your sleep problems and back pain. By finding and treating the root cause, assessing your sleeping patterns, giving you exercises and stretches to do at home, and advising you on the best sleep-posture and bedtime routine for you, physical therapy will make all the difference. If you’ve not considered physical therapy, now’s your chance!
 
Don’t let a bad night’s sleep steal one more day from you. For more information and for advice on how I can help you with your sleep and back pain, click HERE (get real answers to get relief now).
 

6 Causes of Heel Pain and What to do about it

Have you ever woken up, taken that first step, and felt a shooting pain running through your foot? How about when you go grocery shopping and find yourself leaning on your cart more than you’re pushing it? Heel pain affects most people at least once in their lives, and though it can be nagging, debilitating, and often simply irritating, it can be overcome. In this post, I take a look at the most common causes for heel pain and what to do about them. 

Because heel pain affects our daily activities – walking the dog, going for a jog, cleaning the house, or commuting to work – it makes sense to have a closer look at how we DO those activities, just in case they may be the culprits aggravating our discomfort. In truth, the heel pain you experience is often the result of accumulative stress placed on the foot, incorrect posture, or consistent over-exertion. Take a look at the 6 most common causes for heel pain, all of which often relate directly back to our daily activities:

1. Incorrect Footwear – This is a very important part of why your heel might be sore. Footwear plays an essential role in supporting your foot and ankle; if you are wearing worn out soles, ‘minimalist’ training shoes, or high-heeled shoes on a daily basis, then it’s time to re-evaluate your footwear.

2. Prolonged Stress Placed on the Foot as a Result of Over-Excursion – If you work at a job that demands physical activity, lifting weights, or carrying boxes, the daily, accumulative stress placed on your heels could be resulting in pain. In fact, the extra weight is immediately translated into stress on your heel which could, in time, cause serious issues.

3. Rapid Increase in Activity Levels – If you’ve decided you’re going to run a marathon, cycle to the next city, or even just double the time you spend walking, then you might have made a common mistake: you’ve increased your activity levels too rapidly. Not allowing your heels to gradually acclimatize to increased activity means that you might experience heel pain.

4. Weight – Excess body weight can often play a role in painful heels. Excess weight may well be placing stress and pressure on your heels, thereby causing pain.

5. Prolonged Standing – Though prolonged sitting isn’t recommended, hours of standing can be detrimental for your heels, especially if done on hard, unforgiving surfaces such as asphalt or tiles. An increase in the time that you stand results in an accumulation of stress and pressure on your heels, thus causing pain. 

6. Abnormal Gait or Walking Style – This is an interesting one, and most people don’t even realize that the way they walk, that is, their gait, plays a vital role in heel health. If you roll your foot or walk in an imbalanced way, your heels can be greatly affected, thus often causing pain. 

So, now that you know the most common causes, where do you begin on your journey to pain free heels? Remember, small changes make a massive difference when combating accumulative stress on the heel. With this in mind, here are 5 things you can change RIGHT NOW in order to start experiencing pain relief:

1. Find the Root Cause of the Pain – If you don’t know WHY your heel is sore, you cannot eradicate the pain permanently. Finding the root cause of your problem sets you at a great advantage for overcoming your pain. Seeing a physical therapist is a great choice, and your visit with him/her will give you the answers you need.

2. Assess your Posture and Alignment – Your posture, balance, and alignment, is key to maintaining the health of your heels. Overcompensation on any one side of your body means that one or both heels face excess stress and pressure, thus resulting in pain. Work on your posture and alignment in order to rectify this. See a physical therapist, try Pilates or yoga, and make a conscious effort to assess your posture throughout the day.

3. Improve your Gait – As you’ve seen, the way you walk is incredibly important for heel health. Consult a professional physical therapist if you are unsure of your gait and whether or not to rectify it. This is one of the best ways to eradicate heel pain.

4. Alter your Footwear – Find footwear that supports and strengthens the heel and foot. Try to avoid high-heeled shoes and gradually introduce new footwear where necessary. Supportive, comfortable shoes are essential when you are training: just remember, acclimatize your foot to the new shoe before increasing your activity levels. 

5. Increase Activity Levels Gradually – If you are currently excited about physical activity, exercise, or training, but are suffering from heel pain, the best thing you can do is to ease into your activity routine. Start slowly, thereby building up your endurance, muscles, and heel strength, in order to maximize your potential and eradicate pain.

Heel pain can be debilitating. The steps above are some of the ways in which you can overcome your daily struggle. Remember, finding the root cause of your pain is the key to overcoming it, and, as a bonus, it will ensure the maintenance of a pain free life. And know, too, that heel health is largely dependent on your overall health: a diet rich in anti-inflammatory foods, an achievable fitness routine, overall balance and posture, and general daily mindfulness, will greatly improve the issue you’re facing.

If you’re currently experiencing heel pain and want some answers to your problem, then click HERE to find out more about how I can help.