Tag: Sioux City Chiropractic

How to Safely Rake The Yard This Fall 

Fall is cherished for its vibrant foliage, cool breezes, and the satisfying crunch of leaves underfoot. It’s also the time when we embark on the annual tradition of raking leaves. Here’s how to rake without getting hurt.

1. Warm-Up and Stretch:

Before you grab your rake, take a few minutes to warm up your muscles and stretch. Focus on your arms, back, shoulders, and legs.

2. Choose the Right Rake:

Selecting the appropriate rake can make a world of difference. Look for a rake with a lightweight handle and tines that aren’t too rigid. Choose a rake with a head or raking surface that is not too big or too small. Most medium-sized rakes will be fine for most people. A leaf rake with a large fan-shaped head can make the job go quicker but it also creates more resistance and weight to pull.

3. Maintain Proper Posture:

One of the most common causes of raking-related injuries is poor posture. Keep the rake close to your body when using it. Have one hand at the top of the rake and the other near the middle. Pull the leaves towards you and avoid reaching too far out in front of you. Maintain an upright position as you rake, keep your back straight- avoid bending over at the waist. Place one foot forward so you are standing in a scissored stance. Keep your knees slightly bent. Avoid twisting your spine while raking. Instead, pivot your whole body to change direction.

4. Use a Proper Lifting Technique:

When lifting the pile of leaves, keep your back straight and bend at the hips and knees. Lift with your legs, not your back.

5. Pace Yourself:

Raking leaves can be a more strenuous activity than it appears. Take regular breaks to rest if you have a large yard. Overexerting yourself can lead to muscle strain and fatigue. Continuing to rake while in pain can lead to injury. If pain persists, consult a healthcare professional.

6. Be Mindful of Your Surroundings:

Look out for tripping hazards such as holes in your yard, retaining walls, other yard working tools, or obstacles in your work area.

7. Wear the Right Gear:

Wear sturdy shoes with a good grip to prevent slipping, and consider gloves to protect your hands.

8. Consider Alternatives:

If you have a large yard or a history of back problems, it might be worth considering alternatives to traditional raking, such as a leaf blower or a lawn vacuum. These tools can make the job easier and reduce the physical strain on your body.

If you experience back pain or discomfort while raking leaves, remember that Flynn Chiropractic is here to help. Flynn Chiropractic has experience assessing and treating musculoskeletal issues, including back pain. Whether it’s a minor ache or something more serious, you can get personalized care to help you recover and get back to enjoying the season pain-free. Don’t hesitate to reach out if you need assistance – we’re dedicated to your well-being. Happy raking!

Low Back Sprain and Strain: Causes, Symptoms, and Chiropractic Solutions

Low back or lumbar sprains and strains are common musculoskeletal injuries. Pain can range from mild to significant and may restrict your daily activities. In this blog, we’ll dive into what lumbar sprains and strains are, their causes, and symptoms, and how chiropractic care can help you find relief.

What Is the Difference Between a Lumbar Sprain and a Strain?

  1. Lumbar Sprain: Ligaments are strong, fibrous tissues that connect bone to bone, providing stability to your spine. Sprains often result from sudden or forceful movements that exceed the ligament’s normal range of motion and cause damage. A lumbar sprain occurs when the ligaments in your lower back stretch or tear.
  2. Lumbar Strain: Lumbar strains involve the over-stretching or tearing of muscles and tendons in the lower back. Muscles and tendons are responsible for facilitating movement of the spine.

Common Causes of Lumbar Sprain and Strain:

  1. Injuries: Car accidents, falls, slips, etc., can cause a sudden over-stretching of the ligaments, muscles, or tendons of the spine.
  2. Sudden Movements: Abrupt twisting or lifting of heavy objects can strain or sprain the lower back muscles and ligaments.
  3. Repetitive Activities: Activities that involve repetitive motions, such as heavy lifting, frequent bending, or sports can increase the risk of lumbar injuries over time.
  4. Poor Posture: Prolonged sitting or standing with poor posture can lead to overuse injuries, especially if your lower back is not adequately supported.
  5. Weak Core Muscles: A weak core can lead to instability in the lower back, making it more susceptible to injuries when lifting or bending.

Symptoms of Lumbar Sprain and Strain:

  1. Pain: The most common symptom is localized lower back pain, which can range from mild to severe.
  2. Muscle Spasms: You may experience muscle spasms in the lower back, which will worsen the pain.
  3. Limited Range of Motion: Reduced mobility and stiffness in the lower back.

Chiropractic Care for Lumbar Sprain and Strain:

Chiropractors can treat many musculoskeletal conditions, including lumbar sprains and strains. Here’s how chiropractic care can help:

  1. Spinal Adjustments: Chiropractic adjustments can restore proper alignment and range of motion to the spine, reducing pressure on the injured area and promoting healing.
  2. Soft Tissue Therapy: Chiropractors can use techniques like myofascial release to alleviate muscle tension and reduce pain.
  3. Strengthening Exercises: Chiropractors may recommend specific exercises to strengthen the spine and core and improve stability, reducing the risk of future injuries.
  4. Posture and Ergonomics: Chiropractors can provide guidance on maintaining proper posture and ergonomic practices to prevent further strain on the lower back.

Lumbar sprains and strains can be painful and limit your daily activities. Chiropractic care offers an approach to helping your body recover naturally. If you’re experiencing lower back pain or suspect a lumbar sprain or strain, consult Flynn Chiropractic for a personalized treatment plan that can lead you on the path to recovery.

Does The Pop During A Chiropractic Adjustment Matter?

There are many different types of chiropractic adjustment styles. Examples include manual hands-on, flexion-distraction, drop tables, and instrument-assisted. While some adjustments produce an audible “pop” or “crack,” others do not.

Have you ever wondered about the significance of the “popping” sound that often accompanies chiropractic adjustments? Several research studies have explored the distinction between adjustments that produce a cracking sound and those that don’t. The findings reveal that the popping sound itself holds no bearing on the outcomes of the adjustment. Whether an adjustment produces a pop or not, there is no difference in terms of immediate, short-term, or long-term pain relief. Furthermore, improvements in disability and range of motion were found to be consistent across different types of adjustments. The table below summarizes the research studies.

Research Shows No Significant Difference Between Adjustments That Produce a Pop and Those That Don’t.

Different forms of adjusting did not lead to different outcomes in older low back pain patients. 1
No differences in pain or disability between groups were found for thrust manipulation versus non-thrust.2
There is no relationship between the number of audible pops during thoracic spine thrust manipulation and improvements in pain, disability, or range of motion. Additionally, a greater number of audible pops experienced was not associated with a dramatic improvement. 3
A perceived audible pop may not relate to improved outcomes for patients with low back pain at either an immediate or longer-term follow-up. 4
There is no relationship between an audible pop and improvement in range of motion, pain, or disability in individuals with low back pain. Additionally, the occurrence of a pop did not improve the odds of a dramatic improvement. 5
Currently there is little scientific evidence to support any therapeutic benefit derived from the audible pop and in fact, it appears the available evidence tends to refute many of the alleged beneficial effects. 6

It’s worth noting that the characteristic “popping” sound isn’t the result of joints snapping back into place. Rather, the sound originates from the rapid release of healthy gases within the joint during certain types of manual hands-on adjustments. However, there are chiropractic techniques designed to restore joint motion without generating a popping sound. Examples include flexion-distraction, drop tables, and instrument-assisted approaches. I have always used low-force adjustments because they are easy on me and the patient.

Exploring the Benefits of Low-Force Adjustments


1. Gentleness and Reduced Pain: One of the key advantages of low-force adjustments is their gentle nature, often resulting in less discomfort compared to more forceful techniques. The reduced intensity makes them a viable option for individuals who might be hesitant to undergo traditional manual adjustments.

2. Tolerated Well By All Ages: Some people can not tolerate the force used in manual adjustments. As we age the spine becomes arthritic which can make cracking style adjustments uncomfortable.

3. Precision and Consistency: Instruments used in low-force adjustments offer a consistent thrust and speed with each application. In contrast, chiropractors performing manual adjustments may experience fatigue throughout the day, affecting the precision of their adjustments. Low-force methods help maintain uniformity and accuracy.

4. Enhanced Patient Relaxation: Some individuals find it challenging to relax during the cracking style neck adjustments that involve twisting of their head. Low-force techniques, such as flexion-distraction, drop tables, and instruments, eliminate this concern. Most of these methods do not require neck twisting, promoting a more relaxed and comfortable experience for patients.

The world of chiropractic adjustments encompasses diverse styles, yet all aim to restore proper joint function and reduce pain and disability. The audible popping sound during adjustments is not an indicator of success, as studies show that both popping and non-popping adjustments yield similar outcomes. Low-force techniques, on the other hand, present a range of benefits including reduced pain, suitability for various patients, and enhanced precision.

  • 1. A randomized controlled trial comparing 2 types of spinal manipulation and minimal conservative medical care for adults 55 years and older with subacute or chronic low back pain. J Manipulative Physiol Ther. 2009 Jun;32(5):330-43. doi: 10.1016/j.jmpt.2009.04.012.
  • 2. No Differences in Outcomes in People with Low Back Pain Who Met the Clinical Prediction Rule for Lumbar Spine Manipulation When a Pragmatic Non-thrust Manipulation Was Used as the Comparator. Physiother Can. 2014 Fall;66(4):359-66. doi: 10.3138/ptc.2013-49.
  • 3. The audible pop from thoracic spine thrust manipulation and its relation to short-term outcomes in patients with neck pain. J Man Manip Ther. 2007;15(3):143-54.
  • 4. The audible pop from high-velocity thrust manipulation and outcome in individuals with low back pain. J Manipulative Physiol Ther. 2006 Jan;29(1):40-5
  • 5. The audible pop is not necessary for successful spinal high-velocity thrust manipulation in individuals with low back pain. Arch Phys Med Rehabil. 2003 Jul;84(7):1057-60.
  • 6. THE THERAPEUTIC BENEFIT OF THE AUDIBLE RELEASE ASSOCIATED WITH SPINAL MANIPULATIVE THERAPY. A Critical Review of the Literature. Australas Chiropr Osteopathy.1998 Jul; 7(2): 80–85.
  • 7. Chiroup

Text Neck

Text neck is not an actual medical diagnosis. It is a term coined to describe the symptoms associated with the overuse of technology such as cell phones. The typical text neck position is when you have your head forward and bent down while you are looking down at your phone. It can become a problem when you hold this position for hours at a time.

Looking down at your phone for hours at a time can dramatically increase the stress on your neck, upper back, and shoulders. The average head weighs about 12 pounds. Flexing the head forward to use a smartphone directly affects the spine. Tilting the head forward to 15 degrees places about 27 pounds of force on the neck. This increases to 40 pounds at 30 degrees, 49 pounds at 45 degrees, and 60 pounds at 60 degrees. Text neck can occur with the use of a desktop or laptop computer as well. If the monitor is not at the proper height it can cause you to hunch forward when using the computer. Damage caused by untreated text neck can be similar to occupational overuse syndrome or repetitive stress/strain injury.1

Text-neck

Typical symptoms associated with text neck include:

-Neck pain
-Headaches
-Upper back pain
-Shoulder pain
-Numbness/tingling in arms or hands
-Muscle aches and tension

Using proper posture while using your electronic device will go a long way towards reducing text neck pain. When using a phone or tablet bring the screen up to eye level rather than bending your neck down to look at the device. For more information on the proper setup for laptops and desktops see this previous blog post: http://flynndc.com/blog/index.php/2020/03/15/avoid-computer-pain-when-working-at-home/

Remember to take frequent breaks. The body was designed to move frequently. Even if you use proper posture you can still get pain if you hold one position for too long, so get up and move around.

Chiropractic adjustments can free up common text neck joint restrictions that can occur in the neck, upper back, and shoulders.

Stretching can help with muscle tension. The following stretches may help relieve text neck pain. These are for educational purposes only and can not replace the diagnosis from a licensed healthcare provider. Stop immediately if they cause an increase in symptoms.

Trapezius

Levator Scapulae 

Shoulder Rolls

Chest Stretch

Sean Flynn, DC
Sioux City, IA Chiropractor

1. https://www.physio-pedia.com/Text_Neck#cite_note-:0-1

2. Infographic from Chiroup

The Ideal Pillow

What is the ideal pillow? There is no one-size-fits-all answer. Everyone has different preferences in materials and firmness. Different sleeping positions need different thicknesses. The best pillow is one that comfortably supports your neck in the position you sleep in.

Let’s start with sleeping positions. If you do not have the correct pillow thickness for the position you sleep in most, it can lead to headaches and neck and/or shoulder strain.

Back Sleepers
Back sleepers need a somewhat thinner pillow. Your head and neck should be level and in line with the rest of your spine. If the pillow is too thin it will let your head drop back too far. If it is too thick, it will push your head and neck higher than the rest of your spine.

Side Sleepers
Side sleepers will need a thick enough pillow to keep their neck in line with the rest of their spine. Your head should be centered between your shoulders when on your side. If the pillow is too thin it will allow your head to droop downward. If it is too thick it will elevate your head and neck higher than the rest of your spine.

Stomach Sleepers
This position is not a recommended sleeping position as it can put a strain on your neck and spine. If you sleep in this position you need a thin pillow. It should be thin enough that it does not lift your head above your shoulders.

All Sleep Positions
If you roll around at night and sleep in all positions it can be hard to find the right pillow thickness. In this case, you should choose the pillow that will support you in the position you spend the most time in. If you don’t know what position you spend the most time in, then you may have to try multiple thicknesses until you find the right one for you.

sleep-posture

Popular Types of Pillows

Memory foam- Memory foam pillows contour to your shape. They adjust to your position well and are supportive. They are typically a firmer pillow. They provide good support when you find the right thickness for your size and sleep position. The biggest complaint against memory foam is that they get hot.

Shredded foam- These pillows are less firm than standard memory foam. Their shape is easily adjustable and tends to hold the shape well. Some brands have a zipper on the side of the pillow so you can adjust or remove the fill to get the desired thickness. They provide good support when you find the right thickness for your size and sleep position.

Down- This is the softest pillow type. Due to its softness, it does not provide good support.

Feather- Feather pillow provides more support than a down pillow, but overall do not provide good support. They also have quills on the feathers that can poke through the pillow.

Fiber fill pillows- Made with a polyester fiber filling. They are lightweight and soft. They can range in their level of support and how long they hold up.

Cervical curve- These pillows have a somewhat U shaped groove in the center for your head and a rounded elevation at the bottom of the pillow to support your neck. These pillows provide good support for your neck but require some getting used to. They are best for back sleepers. You should avoid these pillows if you are a stomach sleeper.

Water base- These pillows have an inner tube that you fill with water and a top layer usually made of polyester fiberfill or memory foam. The good thing about this pillow is that you can add or remove water to get the right level of thickness. The bad thing about this pillow is that it can be heavy once it is filled with water, so if you like to put your arm or hand under the pillow it can be difficult to do so.

The different pillow types can vary in terms of support and lifespan. Even the more expensive foam pillows will eventually break down and need to be replaced.

Signs your pillow may need to be replaced:

  • It is flat
  • It is lumpy
  • It has no loft
  • It is not comfortable
  • You start having more headaches and neck or shoulder strain
  • You wake up more during the night
  • Sleep is not restful
healthy-sleep

For more on pillows check out this GOOD HOUSEKEEPING article:

https://www.goodhousekeeping.com/home-products/pillow-reviews/a19289/best-pillows/

I have the Coop Home Goods Adjustable pillow. It is a shredded memory foam pillow. It has a zipper on the side so you can add or remove foam as needed. I have always found it comfortable. We all have different preferences so it is important to get the right pillow for you. You may have to try multiple pillows before you find it.

Sean Flynn, DC
Sioux City, IA Chiropractor

https://www.thesleepjudge.com/types-of-pillows/

Infographics from Chiroup

Low Back Pain Myths And Facts

Low back pain (LBP) is the leading cause of disability worldwide. It is important to remember low back pain can be a normal experience in life. About 80% of Americans will have low back pain at some point in their lives.

“Unhelpful beliefs about LBP are associated with greater levels of pain, disability, missed work, medication use and healthcare seeking. Unhelpful beliefs are common in people with and without LBP, and can be reinforced by the media, industry groups and well-meaning clinicians.1” How many of these myths do you believe? How many of the facts do you believe? Belief in the facts will help you recover and function better. Sometimes it is hard to give up the belief in the myths. I admit there was a time I used to believe myths 6,7, and 8.

Low-Back-Pain-Myths-And-Facts

The Facts

Low back pain is almost always due to non-threatening causes. Low back pain is rarely an emergency. It is an emergency when there is a loss of bowel or bladder control, worsening weakness or numbness in legs, inner thigh, groin, or buttocks, sudden or gradually paralysis/difficulty walking, or occurring with a fever. 

Most episodes of LBP tend to improve and it does not get worse as we age.

Think your LBP is caused by tissue damage? Think again. Believing “you will have to live with it” because your back is damaged and avoiding activity because you don’t want to make it worse, actually causes more pain than tissue damage.

People tend to place too much importance on x-rays and MRIs. They can show you what the spine looks like. They cannot determine the prognosis of your current episode of back pain or tell you the likelihood of future episodes of low back pain. They have not been shown to improve LBP treatment outcomes. They are a tool that works best when combined with a proper exam and history. It is well known that people without any history of LBP will have degenerative, bulging, or herniated discs on MRI.

Pain with movement is not a warning sign that you need to stop. This is one of the most common and harmful myths that I see. It’s very common in people with chronic pain. They fear exercise will make the pain worse, so they avoid all exercise, which unfortunately leads to more pain in the long run. Avoiding exercise leads to deconditioning, weakness, and stiffness. Movement and exercise are key components in helping low back pain.

People are always looking to improve their posture to prevent pain. They should be focused more on consistently changing their position. Any position held for too long can cause pain, even positions with perfect posture. The body was designed to move, not sit or stand in the same position for hours at a time.

People with a strong core can have back pain. While it is good if you have strong core muscles. It is also helpful to relax them when they aren’t needed.

Bending, lifting, and carrying can be safe when you start off slow and gradually increase weight and time as you adapt. Injuries occur when we do too much too fast after doing too little for too long.

Pain flare-ups are not fun, but they are normal. They are not sign of tissue damage. They can occur when doing a new activity that you aren’t used to or when doing a repetitive activity when your body is fatigued.

Effective care for back pain includes such things as engaging in physical activity and exercise, social activities, healthy sleep habits, healthy body weight, and remaining in employment.  

If you suffer from low back pain, stay positive, stay active, and seek safe and affordable non-drug options including chiropractic. Chiropractic care is a safe and effective way to treat back pain.

Sean Flynn, DC
Sioux City, IA Chiropractor

  1. https://bjsm.bmj.com/content/early/2019/12/31/bjsports-2019-101611.abstract#article-bottom
  2. Chiroup

Does Tylenol Help Low Back Pain?

Tylenol also known as paracetamol or acetaminophen is commonly taken for lower back pain. It may be recommended for people who are unable to take non steroidal anti-inflammatory medication (NSAIDs) because of stomach irritation or risk of bleeding. 

Is Tylenol an effective pain reliever for low back pain? Most likely not. It is important to remember that everyone responds differently to medication. I do see some people that say it helps decrease their low back pain. While Tylenol may be effective for some, research shows for most who take it that it is probably not effective at relieving lower back pain.   

A 2016 review found that for low back pain lasting less than 6 weeks, “there is high-quality evidence that there is no difference between paracetamol (4 g per day) and placebo (sugar pill) at 1 week, 2 weeks, 4 weeks, or 12 weeks. There is high-quality evidence that paracetamol has no effect on quality of life, function, recovery, and sleep at any point in the study. We found that paracetamol does not produce better outcomes than placebo for people with acute low back pain, and it is uncertain if it has any effect on chronic low back pain.”1

A 2015 review in the British Medical Journal found “there was high quality evidence that paracetamol is ineffective for reducing pain intensity and disability or improving quality of life in people with low back pain. Paracetamol is ineffective in the treatment of low back pain and provides minimal short term benefit for people with osteoarthritis.”2

A 2019 study compared ibuprofen alone against ibuprofen plus acetaminophen in emergency department patients with low back pain. It found “adding acetaminophen to ibuprofen does not improve outcomes within 1 week.”3

Low back pain is mainly a movement related pain. The joints and/or the muscles of the spine, pelvis, or hips are not moving or supporting the lower back properly which can lead to irritation and pain. Low back pain typically responds better to movement based treatments. At Flynn Chiropractic we have treatments to get you moving and feeling better. We give you things you can do at home to help yourself improve. Many times people find they do not need as much pain medication or they are able to stop taking it altogether after chiropractic care. 

If your pain medication is not working or you are tired of living on pain medication, give the office a call to see how we can help.  

Sean Flynn, DC
Sioux City, IA Chiropractor

1. https://www.ncbi.nlm.nih.gov/pubmed/27271789

2. https://www.ncbi.nlm.nih.gov/pubmed/25828856

3. https://www.ncbi.nlm.nih.gov/pubmed/31811673

Avoid Opioid Use with Chiropractic

Chiropractic has long been used by those wanting to avoid taking pain medication. Research is now showing how effective chiropractic is at helping those with low back pain avoid opioid use.

A study with nearly a quarter million low back pain patients compared initial and long-term opioid use with choice of initial provider (medical doctor, chiropractor, physical therapist, or acupuncturist).The study concluded:“Patients who received initial treatment from chiropractors or physical therapists had decreased odds of short-term and long-term opioid use compared with those who received initial treatment from medical doctors.”1

Another study looked at opioid use of those with spinal pain who used chiropractic and those who did not. Chiropractic users had a 64% lower chance of receiving an opioid prescription than nonusers.2

opiod-crisis-chiroup

Sean Flynn, DC

Sioux City, IA Chiropractor

1. Kazis LE, Ameli O, Rothendler J, et al. Observational retrospective study of the association of initial healthcare provider for new-onset low back pain with early and long-term opioid use. BMJ Open 2019;9:e028633. doi: 10.1136/bmjopen-2018-028633.

2. Corcoran KL, Bastian LA, Gunderson CG, Steffens C, Brackett A, Lisi AJ. Association Between Chiropractic Use and Opioid Receipt Among Patients with Spinal Pain: A Systematic Review and Meta-analysis. Pain Medicine. 2019 Sep 27. 

Mattress Buying Guide

Buying the right mattress can seem overwhelming. With an endless amount of options, materials, and features available it can be difficult to determine which mattress is right for you.  The average adult sleeps for eight hours a night; this means that you could be spending up to a third of life lying on your mattress, making this purchase all the more important.

The first question to ask yourself is, do you need a new mattress? The average lifespan of a mattress is 5-10 years. For most the 8-year mark is when it is time to look at replacing their mattress. However, if you wake up every morning feeling sore or with back pain that tends to resolve within 15-30 minutes of being awake, this could indicate that you should be looking to replace your current mattress.

Unfortunately, there is no one size fits all for mattresses. Everybody has a different body type, a different way to sleep, and experiences comfort differently. Some people will require a softer mattress and others will prefer a firmer mattress. In the end, it’s a personal preference. We will provide you with some general guidelines to consider when looking for mattresses but there is no replacement for going to the store and testing out different options yourself. We recommend when testing mattresses, you lie on them for at least 10 minutes as this will give you a much clearer indication of its comfort level and how your body responds to its level of support.

Another factor to consider when purchasing a mattress is whether your purchase has a comfort guarantee. Even after testing it in the store you may notice after a couple nights’ sleep you will realize the mattress you selected simply is not right for you. Some companies offer a comfort guarantee in the event you decide you are not satisfied with your mattress (typically within 30 or 90 day periods). Every guarantee is different, and some have fees associated with the return. Therefore it is important to understand the fine print associated with any specific guarantee.

It is also important to understand the cost associated with mattresses. Prices vary widely and range anywhere from $200 to $5000 +. Unfortunately, price does not always correlate with quality or the right mattress for you. It is recommended that you budget at least $800-1000 for your new mattress. This budget should be enough to purchase a quality mattress that fits your needs but also one that is built to last you the 8-10-year range.

Once you determine your budget the next step is to figure out which style best suits your needs.

Innerspring mattress: The innerspring mattress is also known as a coil mattress. It is arguably the most traditional style of mattress and currently one of the most common mattresses on the market. It is typically a firmer mattress style, and the individual coils can offer quality support for your back. The “coil counts” on innerspring mattresses tend to indicate better comfort and support as the number increases. With that in mind as long as you have a minimum coil count of 400 the difference in higher count mattresses is typically nominal.

Memory foam mattress: Memory foam mattresses mold to the contour of your body better than any other type of mattress.  This results in fewer pressure points when you are sleeping. These mattresses tend to be by and large a softer mattress, but that still depends on the model you purchase as some brands make firmer memory foam models.  It can also serve to absorb movement, helping decrease the disturbance of sleeping with a partner. One of the main drawbacks of a memory foam mattress is that it tends to absorb heat and can be a very hot mattress to sleep on.

Latex Mattress: Latex mattresses tend to be firmer, with bouncy support throughout the mattress. One of the main features of a latex mattress is that the material remains cooler as the latex foam does not absorb heat the same way that memory foam does.  Latex mattresses are often considered to be a good option for a patient suffering low back pain due to their combination of softness and support. A latex mattress will also provide the same feeling of a foam surface similar to the memory foam however it lacks the contouring of a memory foam mattress.

Pillow Top: Pillow top does not indicate a type of mattress; rather it describes the addition of a soft layer sewn on top of the mattress. Innerspring, latex or memory foam mattresses can all have a pillow top as an option. This results in a softer, more cushioned top surface with a firmer base of support.

There are many other variations on the market, including adjustable mattresses. These mattresses can change the firmness from firm to soft at the touch of a button. This provides you with the ability to try different levels of firmness until you find the right amount for you. Many of these beds also have adjustable bed angles which can further customize your sleep experience.

The next important factor in choosing your mattress style is your sleeping style. Everyone sleeps differently, from side sleepers, to back sleepers, to stomach sleepers (stomach sleeping is not recommended for the health of your back or neck) everyone sleeps in a different position.

For a side sleeper, it is typically recommended that you look for a soft to medium mattress. The mattress must be soft enough for you to sink in but also offer enough underlying support that prevents having pressure points in the back and neck. Your body has curves, and you want your new mattress to support all those curves while you sleep to eliminate any risk of soreness when you wake up.

Back sleepers, on the other hand, tend to require a medium to a firm mattress. When sleeping on your back, it is essential that the mattress offers an adequate amount of support and firmness or you will run the risk of sinking in and sleeping in a poor posture. The worse your sleeping posture is the more likely it is that you will wake up with back pain.

Finally, stomach sleepers tend to need the most support. This sleeping position puts the spine in a vulnerable position as the slightest angle from sinking into the mattress can lead to sleeping associated back pain. Therefore, if you must sleep on your stomach, aim for a firm mattress that avoids any pressure points. If you are a stomach sleeper who constantly wakes up with back pain, we recommend trying to slowly change your sleep posture to your side or back. Although, it is never easy to make such a change often this is the best option for the long-term care for your back.

These are simple guidelines that you can use to help decide on your new mattress purchase, but it is not a replacement for physically trying the mattress yourself. Comfort is always personal.  Remember to take your time and test as many options as possible, not only is it a financial investment but it is also an investment in your long-term health and well-being.

Need more information?  Check out the following websites:

https://www.mattressnerd.com/mattress-buying-guide/

https://sleepopolis.com/guides/how-to-choose-a-mattress/

https://www.consumerreports.org/cro/mattresses/buying-guide/index.htm

Sean Flynn, DC

Sioux City, IA Chiropractor

Source material from The Chiropractic Success Academy

Bursitis or Gluteal Tendinopathy?

Do you have pain on the side of your hip that might extend into the buttock and/or the upper thigh?  It is common for pain on the side of your hip to be diagnosed as bursitis.  New evidence suggests bursitis is rare and if it occurs it is due to another underlying dysfunction, like gluteal tendinopathy.   Gluteal tendinopathy is the irritation of one or more of the tendons that attach the buttock muscles to your hip.    

Symptoms may start without any known reason.  You may notice pain when standing with your weight on the affected leg, walking, and climbing stairs.  Symptoms may be present at night especially lying on the affected side.  The primary trigger for gluteal tendinopathy is compression or excessive tension of the tendon.  This can occur with running, hill climbing, repetitive movements, gluteus medius weakness, and obesity.  Repeated irritation of the gluteal tendons cause an altered healing of the tendon fibers and can lead to pain and dysfunction.  

Gluteal tendinopathy can be treated with soft tissue work to help with tendon healing and targeted exercises to strengthen the gluteus medius.  Avoiding aggravating postures such as standing with your weight shifted on one leg, sitting or standing with legs crossed, and sleeping on your side can also help.  Cycling or water exercises are low stress options while the tendons are healing.   

Sean Flynn, DC
Sioux City, IA Chiropractor