Hey, everyone! I want to give you another tip on sleeping postures to prevent pain and stiffness. Sleeping on your side, don’t tuck your chin down towards your chest like we often do. This can strain the muscles in your neck and upper back. Instead move your head back on the pillow and tilt upward a bit to align your ears with your shoulders. This position should feel a lot better. So be sure to watch videos for more tips on sleeping postures.
Tucked Knees
Hey, everyone! I want to give you another tip on sleeping postures to prevent pain and stiffness. When sleeping on your side, don’t tuck your knees high into your chest. This can restrict your diaphragm, and also shorten your hip flexor muscles which contribute to low-back pain. Instead slightly bend your knees and put a pillow between them to align your hips. This position will keep you more aligned and reduce back and hip pain. Be sure to watch my videos for more tips on sleeping postures.
Pillow Type 1 Sleeping Position
Hey, everyone! I want to give you another tip on sleeping postures to prevent pain and stiffness. If you sleep mostly on your back, don’t have a high pillow. This can cause neck and upper back pain. Instead get a pillow designed specifically for back-sleeping, which is flatter and will keep your upper body more aligned. Be sure to watch my videos for more tips on sleeping postures.
Open Chest Sleeping Position
Hey, everyone! I want to give you another tip on sleeping postures to prevent pain and stiffness. Here’s another tip for side-sleepers: Don’t curl in your chest. This can tighten your chest muscles causing upper back pain. Instead pull your arm at your side to open up your chest. You can use a pillow to make it more comfortable. Be sure to watch my videos for more tips on sleeping postures.
Gardening Posture
With the warmer weather making it easier for many plants to grow, summertime is an excellent time for gardening. I have a lot of clients complaining about their back pain as a result from their gardening. So here are a couple of pointers for correct postures to help prevent back pain while gardening:
1. Standing while bending over your garden:
Wrong way: Hunching your upper back while bending over stresses your ligaments and muscles in your upper back, as well as your discs.
Right Way: Keeping your back straight while hinging at your hips avoids stressing your back’s muscles, discs and ligaments. In this position, you want to keep your butt out while aligning your neck with your back. Start to bend at the knees when you hinge to about your knee level. At this point, you should be in a squatting position. Put your hands on your thighs to support your weight. You should alternate your hands, with one working in the garden and the other supporting your weight. If you are working with both hands at the same time, I strongly advise taking frequent breaks since your weight is not being supported by your hands. Not taking frequent breaks would put more stress on your back.
2. Kneeling in Garden:
When you are kneeling, try to get as close to your work area as possible to avoid reaching. Reaching results in more stress on the back. Just like in the other position, you want to hinge at your hips while keeping your back straight and your butt out. Put your hand on your thigh to support your weight, Again, alternate your hands, with one working and the other supporting your weight. When you are working with both hands simultaneously, take frequent breaks.
I hope you found these tips insightful. Use these tips to garden without the risk of back pain!
