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Top Mattress Advice From Chiropractors!

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Correct Mattress For Posture


Most chiropractors agree that traditional mattresses should be replaced every 5-10 years. However, choosing an expensive new bed that you will be sleeping on for the next several years can be stressful, especially if you have no idea where to start. To make things more complicated, we acknowledge that there is no single style of mattress that works for everyone.

Valuable tips to help you choose one that works for you!
FIRMNESS:
 We recommend a medium to firm mattress; however, this ultimately comes down to your personal preference.
 Choose a firmness that keeps your spine in a neutral position. Have someone snap a picture, then assess how you line up in your habitual sleep position.
 Back sleepers typically prefer a firmer mattress, while side sleepers may desire a little more cushioning.

 When in doubt, go with the firmer option – you can always soften a mattress with a topper, but
you can never firm up a soft mattress.
 Spring mattress can help distribute force better if you have a sleep partner.
 Latex mattresses are not the best for hot sleepers.
 Or just consider a separately adjustable bed if your sleep partner prefers a different mattress style.

MATTRESS TOPPERS:
 A topper can help dissipate pressure points on your hips and shoulders, but it is not advisable go too thick with a built-in topper; it will be like fusing a cheap mattress onto your good one. You can always add (or replace) an additional aftermarket topper if needed.
 If you are considering a coil spring mattress, choose one that you can flip. Built-in mattress toppers usually cannot allow that.

ASSESSMENT:
 When mattress shopping, wear comfortable clothes and lie down on several beds to see which one feels best.
 Do not judge something by the first few seconds of comfort. Lay on it for at least 10-15 minutes.
 Opt for vendor that offers a trial period of up to 60 days or with a reasonable return or exchange policy. However, bear in mind that anything new can be uncomfortable at first.
 Give a new mattress at least a few break-in nights before you abandon it (it takes 3 weeks to 3 months to get used to a new mattress, so be patient).
 If you noticed your mattress sags or is more than 7-10 years, that is a sign to change it!

COST:
 You spend one-third of your life on a mattress, we wouldn’t recommend to skimp on that investment.
 Conversely, the most expensive is not always the best!

Still unsure about what is out there in the market? Here is a good resource for mattress reviews https://bedbuyer.com.au (even from Chiropractors!)

Looking for the right pillow? Click on the following link to choose the right one for you today! https://themelbournechiropractor.com.au/blog/pillow-talk-choosing-the-right-one/

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What Should You Do After Seeing A Chiropractor

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Relaxation

Chiropractors are experienced allied health professionals who use a variety of techniques known as adjustments. The main goal for a chiropractor is to help alleviate symptoms and enhance bodily function of patients to improve their overall health. Most people seek Chiropractic care to prioritise their health and wellbeing.

What Should You Do After A Chiropractic Appointment?

1. Increase Water Intake

Drinking plenty of water 24 hours after your appointment is a great way to stay hydrated and flush out any toxins within the system. Water is also a great wat of helping your bodies muscles and joints to relax!

2. Walking!

Walking is a great tool to help the body limber up after a session. Using the new and improved mobility helps you to maintain the benefits for longer. As they say “use it or lose it!”.

3. Relax!

Relaxing after your appointment is beneficial to ensure your mind and body remain relaxed and destressed.

Things To Avoid After A Chiropractic Appointment!

1. Heavy Lifting

Chiropractic Care mobilises joints meaning that compression type exercise can once again compress the joints. Usually after adjustments that can lead to pain and increased stress overall to the bodies musculoskeletal system.

2. Tummy Sleeping

Sleeping on your stomach adds unneeded pressure and strain on the joints throughout the spine and creates muscle tension throughout. This is because the body is not set in a neutral position such as on your back or side and can cause problems such as neck and back pain.

3. Over-Working

Over working is always something difficult to avoid especially if it is the nature of the job. It is always recommended that prolonged sitting be avoided as it tends to aggravate areas such as the neck and lower back. Heavy lifting at job sites and wearing heavy tool bags for long periods can also cause ongoing issues and affect the recovery of your condition or complaint at hand.

* If you are someone who is suffering from Headaches, Neck Pain or Low Back Pain due to your working environment book and appointment today or give our team a call today on 9376 2002 at The Melbourne Chiropractor to find out how we can help you out today!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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themelbournechiropractor.com.au

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What Is the Best Pillow For Neck Pain?

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Good Pillow or Bad?

About Neck Pain –

There are three main types of neck pain which may include:

  1. Acute Neck pain = Neck pain that is usually severe and has been going on for the last 72 hours is considered acute
  2. Sub acute Neck pain = Neck pain that has continued for the last 2 weeks either on or off or consistently painful with movement.
  3. Chronic neck pain = Neck pain that has continuous episodes of pain over a monthly period.

Common causes of neck pain

  • Muscular dysfunction or tightness
  • Poor posture
  • Structural changes
  • Strains or sprains
  • Poor sleeping posture
  • Car accidents or sporting injuries that result in whiplash

Common symptoms of neck pain

  • Stiffness and pain in the neck
  • Difficulty moving your neck
  • Unexplained headaches
  • Tight Muscles within the area
  • Poor posture

If you are someone who is suffering with neck pain and are reading this blog then our recommendation would be to see a Chiropractor or another health care professional to see how you can be helped! The earlier you choose to make a change to your neck pain the better off you will be as being proactive to the causes of neck pain can limit the amount of degeneration and damage you could be causing!

Do pillows help you sleep better?

There are two important factors that determine a good night’s sleep!

1. The position you sleep in

It is recommended to either side sleep or sleep on your back. Sleeping on your stomach is not ideal as it puts allot of strain in the neck area and can cause issues.

2. The pillow you use

The pillow you need is one that allows you to lay your head on to it without bending your neck or tilting it either side. There are allot of pillows around that can support your neck although finding the right one can be hard to do. If you are struggling and need assistance our team are more than happy to help you in the clinic to fit you out with the correct pillow for your posture.

What is the correct height for a pillow?

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Diagram of Correct Pillow Height

All pillows are different and the correct pillow for you will not be the correct pillow for someone else as people sleep differently and may have broader shoulders than someone else.

What Makes A Good Pillow?

The most important factors when looking for a pillow include:

  • Head and neck support in a neutral position
  • No space between the neck, shoulder and pillow
  • Dense materials are great like memory foam although to hard can be problematic
  • A contoured pillow that is comfortable is ideal for sleeping on
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Contoured Pillow For Side Sleeping

What Makes A Bad Pillow?

  • Pillow offers no support for your head and neck
  • Pillow moves you out of neutral spine posture when sleeping
  • Pillow is not breathable or dense.

Pillows usually last up to 2 years as they begin to sag and begin not to hold as well as before. Washing your pillow regularly also helps maintain its freshness and allows it to reman hygienic for many more sleeps.

Do Bad Pillows Cause Neck Pain?

A “Bad Pillow” is a primary cause of neck pain as sleeping in a position that strains the muscles in your neck for hours at a time can do more damage to you then sleeping on a couch! The reasoning behind this is that poor sleeping posture for prolonged periods will aggravate just about anything in your body let alone the neck. Changing your pillow is just an extra step to help correct your poor posture as this is a habit that becomes continuous and may be bringing at risk for episodes of neck pain.

Should You Get A New Pillow?

A new pillow may be a drastic change although if you are someone who is experiencing neck pain this may be the change you need to kick start your journey to better health. It is important that you look around for the best quality pillow and don’t cheap out on something that is there to support your neck for years to come! If you are having trouble finding something that best suits you our team at The Melbourne Chiropractor have various pillows in stock that can be fitted before buying.

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https://themelbournechiropractor.com.au/