A few years ago I took a course to be a Certified Nursing Assistant. We were taught to place a pillow against the back of a patient lying on his/her side. We folded the pillow lengthwise somewhat and tucked a little of it under the patient. Not only does this provide extra caution against rolling and falling out of bed, but it also adds a sense of support, warmth, and security.
The result is both physical and psychological. Physical: Muscles relax more as a person feels and relies on the pillow's support. A touch of warmth is added as the body heat from the back does not dissipate, which further soothes muscles along the back. Psychological: The pillow offers the sense of warmth, comfort and security experienced as a baby still in the womb. The pillow is soft and contours to a person's shape and movements. Nice.
Next time you are having a restless night or want to start the night out with a feeling of comfort that allows the mind to drift and wander into sleep more readily, try the pillow trick; and see if it works for you, too.
Showing posts with label back. Show all posts
Showing posts with label back. Show all posts
Sunday, February 20, 2011
Wednesday, January 26, 2011
Line Up
Common pains occur in knees, hips, neck, shoulders, and back. There is a variety of causes for the pain, and one might just be poor body alignment. Taking yoga, aquatics and tai chi, combined with having a medical professional assess my pain, has proven to be priceless for me. Having an instructor view how I am performing provides someone seeing what I cannot see -- leaning forward too much, not relaxing shoulders completely, bending my knees too far in front of my toes, not holding my head up as straight as it should be.
Take advantage of free or inexpensive evaluations commonly offered at local fairs or clinics. A couple years ago, a nearby exercise establishment allowed back specialists to give preliminary, visual evaluations. The lady I saw asked if I sometimes had neck/shoulder pain or discomfort on the right side. Actually, I did and had thought it was from sitting too long at the computer. Wrong. She pointed out that I have a tendency to lean my head to the left! Now conscious of that habit, I keep my head and neck more aligned with my spine, and there is no more neck or shoulder pain! Simple.
Yoga and tai chi instructors point out my tendency to draw my left knee inward when bending down and sitting. My general practitioner referred me to a physical therapist who gave me several exercises specific to me -- that take a total of less than 5 minutes -- to do daily to also get and stay aligned. My old habits are the culprit time of hip pain, and it returns every time I get sloppy and resort to them. But when I pay attention, I am pain free. These avenues give me relief from knee and back pain, and recently a bout of "tennis elbow." About 10 years ago, I suffered with back pain. A chiropractor realigned my back and taught me easy, fast exercises to stregthen my back. That pain has been under control and not a problem since practicing their guidelines. Again, exercise instructors tell me when I am learning too far forward or backward, etc., and instigating unwanted strain/pain.
Combining the knowledge of medical practitioners and exercise instructors of how to treat specific complaints (Do I use heat or cold? Do I massage or not? How much and how frequently should I exercise the injured spot?) has helped me attain and retain a much better qualify of life, thanks to reduced or elimination of pain.
Take advantage of free or inexpensive evaluations commonly offered at local fairs or clinics. A couple years ago, a nearby exercise establishment allowed back specialists to give preliminary, visual evaluations. The lady I saw asked if I sometimes had neck/shoulder pain or discomfort on the right side. Actually, I did and had thought it was from sitting too long at the computer. Wrong. She pointed out that I have a tendency to lean my head to the left! Now conscious of that habit, I keep my head and neck more aligned with my spine, and there is no more neck or shoulder pain! Simple.
Yoga and tai chi instructors point out my tendency to draw my left knee inward when bending down and sitting. My general practitioner referred me to a physical therapist who gave me several exercises specific to me -- that take a total of less than 5 minutes -- to do daily to also get and stay aligned. My old habits are the culprit time of hip pain, and it returns every time I get sloppy and resort to them. But when I pay attention, I am pain free. These avenues give me relief from knee and back pain, and recently a bout of "tennis elbow." About 10 years ago, I suffered with back pain. A chiropractor realigned my back and taught me easy, fast exercises to stregthen my back. That pain has been under control and not a problem since practicing their guidelines. Again, exercise instructors tell me when I am learning too far forward or backward, etc., and instigating unwanted strain/pain.
Combining the knowledge of medical practitioners and exercise instructors of how to treat specific complaints (Do I use heat or cold? Do I massage or not? How much and how frequently should I exercise the injured spot?) has helped me attain and retain a much better qualify of life, thanks to reduced or elimination of pain.
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