“Is It Possible To Injure Myself While Inactive?” ARE YOU HURTING YOUR NECK WHILE YOU SLEEP?
Wespendone thirdofour livessleeping.Therefore,howyousleepand thebed yousleeponcanhaveadramaticeffectonthesupportofyourbody.Whenyou sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers. The best type of bed is the one that you try out and feel most comfortable using. Typically, a bed that is firm underneath, with a softer top helps to provide support as well as contour your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. The best positions to sleep in for your spine are on your back or sides. Avoid sleeping on your stomach since your spine ends up twisted, especially your neck. Over the hours of repetitive sleeping on your stomach, you can damage the jointsofyourspineandcompressthenervesexitingyourspine.Useapillow tohelpsupportyourbodyand take theweightofyour legsoffyourspine. Ifyou
like to sleep on your back, place a pillow under the backs of your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have1-2pillowsunderyourhead tokeepyourneck inproperalignment. Ifyou need2pillowsstaggerthemsothatonepillowoverlapstheotherbyonehalf.The lower half goes under the shoulders, while the upper half supports the neck. Our physical therapists at Activa Physical Therapy can show you exercises, stretches and techniques to relieve your pain and prevent it from returning. Ifyouaresufferingwithneckorbackpain,callustodayto learnmoreabout how we can relieve your pain, returning you to a more active, pain-free life!
Healthy Recipe: Cocoa Banana Walnut Bread
Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.
INGREDIENTS • 1 cup whole-wheat pastry flour • 3/4 cup cocoa powder • 1 tsp. baking soda • 1 tsp. cinnamon
• 2 Tbs. molasses • 2 ripe bananas, mashed • 1 tsp. vanilla extract • 1/2 cup chopped walnuts
• 1/2 tsp. salt • 1/2 tsp. allspice • 2 large eggs • 1/2 cup brown sugar
Good stretch if you sit at a computer all day
• 3/4 cup plain, low-fat yogurt • 1/3cupcanolaorgrapeseedoil
LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch.
DIRECTIONS Preheat oven to 350 degrees and grease a 9-by-5-inch loaf pan. In a large bowl, sift together flour, cocoa, bakingsoda,cinnamon,saltandallspice. Inaseparate bowl, lightly beat eggs, then stir in sugar, yogurt, oil, molasses, bananas and vanilla. Add dry ingredients to wet and mix gently. Fold in walnuts and pour batter into prepared pan. Bake for 45 to 50 minutes, or until a toothpick inserted in the center comes out almost clean. Let cool several minutes before unmolding.
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