Proper Sleep Positions for Those With Back and Neck Pain

One of the most common questions I get is “how should I sleep?”  Sleep can be extremely difficult when you have severe back or neck pain.  There is no perfect answer to fit everyone, but there are a few tips that will help with most issues.

Side Sleeping:  This is the best position for low back pain and most mid back pain.  However, it does require a few modifications.  You need to put a pillow between your knees to separate them to the same width as your pelvis.  It is also very helpful to put a pillow between your arms.  This will help keep you on your side and will  reduce stress on the shoulders.  If you aren't very tall, a king-size pillow works great for knees and arms.  Body pillows tend to be to "mushy" to work well.  With rib issues, shoulder pain and mid back pain, the pillow between your arms is a must.  You also need a pillow under your head that is about 2-3 inches thick to fill the space between the neck and shoulder.

Back Sleeping:  Back sleeping is best for neck pain and is also good for low back pain.  It may or may not be best for mid back or rib pain; it depends on the person.  Modifications for back sleeping include a pillow that has a hollowed middle for neck support or a thin pillow with a rolled towel under the neck and 1-2 pillows under the knees. 

For extreme cases, patients may end up in a recliner.  This should be done only if it is the only comfortable position.  Use a rolled up towel behind the neck and a thin pillow may help behind the low back.

It is generally not a good idea to sleep on your stomach.  It is also not good to sleep with one or both arms above your head.  This can lead to neck, upper back and shoulder pain.  

Sleep is essential to healing; it just isn’t always easy to do with pain!

Heat Exhaustion vs. Heat Stroke

Summer is always a good time to review the symptoms of heat exhaustion and heat stroke.  These conditions are very serious and symptoms can come on suddenly.  Seek medical attention immediately for both conditions.  Heat stroke can be fatal.

Heat Exhaustion symptoms:
Dizziness, confusion or anxiety
Fatigue
Headache
Muscle cramps
Excessive sweating, can have cold clammy skin
Slowed heart rate
Fainting
Nausea
Extreme thirst

Heat Stroke symptoms:
Nausea and vomiting
Decreased sweating with hot, flushed, dry skin
Dizziness, vertigo
Confusion and fatigue
Loss of consciousness or convulsions
Rapid heart rate and/or shortness of breath
Decrease urine or blood in the urine or stool
Headache
Raised body temperature (104 or higher)

If you suspect heat exhaustion, move the person to an air-conditioned or cool area and administer fluids.  If they do not start to revive after a short period of time, seek medical attention.  If you suspect heat stroke, seek medical attention immediately.

Many of us love to move our exercise outside during the summer.  Summer sports or practices can also pose a threat.  The key is to make sure that you stay hydrated and decrease your intensity on really hot days. Remember to dress in light-colored, breathable fabrics and to wear sunscreen.  Make sure that you watch children carefully, as they may not recognize the signs easily or may ignore them if they are enjoying themselves.  When dehydration or exertion is intense, water may not be enough.  I often recommend Pedialyte or something similar for people who work outside on extremely hot days.  Salt can also be helpful.  Sports drinks are good too if they do not contain too much sugar.  Excessive sweating depletes your body of more than just water.  I do NOT recommend using sports drinks for every day workouts.  They have too much sugar and are not necessary.

The best part of summer is all of the fun in the sun.  Don't let heat exhaustion or heat stroke ruin your day!

Summer Recipes for Healthy, Delicious, Easy Meals

Summer Recipes for Healthy, Delicious, Easy Meals

Summer is a great season for grilling, salads and fresh fruits and vegetables.  However, it is also a really busy time for most.  I thought it might be nice to share some ideas for fast, healthy meals using fresh ingredients.

Grilled Chicken Salad with Homemade Balsamic Dressing
Salads are easy and great on a hot day.  Marinade and grill a few chicken breasts and place them on top of a salad piled high with all of your favorites.  I suggest using romaine or green or red leaf lettuce or field greens. Topping suggestions include grape tomatoes, green or red onions, avocado, olives, fresh mozzarella, fresh chopped jalapeno or anything else you have handy.

To make the dressing:  combine extra-virgin olive oil and balsamic vinegar at a 50/50 ratio and add salt, pepper and several dashes of dry mustard.

One Pot Pasta
This is thanks to a Martha Stewart Living article and I am HOOKED!  Nothing easier, and so good.
Combine a box of whole wheat pasta, 2 cups of diced tomatoes or halved grape tomatoes, several handfuls of fresh basil, 4 cloves of garlic, a thinly sliced medium sized onion, 2 Tbsp olive oil, salt and pepper, 1 tsp red pepper flakes and 4 1/2 cups of water.  Cook it all together in one pan (do not pre-cook the pasta).  Stir and top with a little shredded parmesan cheese.

Jerk Chicken
Marinade chicken (organic if possible) in a liquid jerk marinade for 24-72 hours before grilling.
Grill and slice the chicken into strips.  Wrap in corn tortillas with sliced avocado and fruit salsa.  These are so easy and so delicious!  It goes really well with a side of cantaloupe.

Summer is full of great tastes that are not available in the winter months.  Watermelon, strawberries, tomatoes and so many other things just don't taste the same when they are not in season.  Enjoy it while you can!