Find the Right Pillow for a Healthier Night’s Sleep

Sleepless in America?
For more than one in three Americans, getting a good night’s sleep isn’t as easy you might think.  According to a recent poll by the National Sleep Foundation , a combination of daily stress and lifestyle choices (including nighttime activities as well as eating and exercise habits) is causing more than a third of the U.S. population to get fewer hours of sleep than they need.  Not surprisingly, the same proportion report that sleepiness has in some way affected their quality of life.

The Long-Term Prescription for Quality Sleep
Many studies have focused on the time we devote (or don’t devote) to sleep.  However, a good night’s sleep is about more than just quantity.  It’s also about quality.  If you’re sleeping poorly, experts point out that developing a sensible routine and avoiding certain behaviors around bedtime can improve your chances of falling asleep quickly and sleeping soundly through the night.  Here are a few of their suggestions:

• Go to bed at the same time each evening and wake up at the same time each morning.
• Exercise regularly but avoid increasing your heart rate within two or three hours of bedtime.
• Eat dinner early enough in the evening so that digestion doesn’t interfere with bedtime.
• Drink plenty or water but avoid drinking hot or cold liquids before or after bedtime.
• Reduce or eliminate caffeine and other stimulants in your diet.
• Sleep on your back and/or your side.  Don’t sleep on your stomach!
When it Comes to Sleep, Little Things Matter More Than You Might Think.  And They Add Up.
While finding more effective ways to manage stress and making adjustments to your lifestyle can take some time, there are several “little” things you can do right away that may improve the quantity and quality of sleep you get.  These things focus on your sleeping environment itself: 
• Make your room is as dark as possible at bedtime.
• Reduce background noise.
• Keep your bedroom at a cool, comfortable temperature.
• Sleep on an appropriate mattress.
• Choose the right pillow.

Is Your Pillow Doing Its Job?
Let’s face it.  You probably don’t give a lot of thought to the pillow you sleep on.  And you probably didn’t give your pillow much thought when you purchased it either.  The truth is that most people don’t.  It’s not unusual for a person (or a couple) to spend thousands of dollars on a high-quality mattress but then buy pillows that don’t support the head and neck properly.  That’s because—while they understand that sleeping on the wrong mattress can quickly lead to a backache—they aren’t aware that poor alignment of the neck and upper back during sleep can lead to other, more subtle problems that they may not associate with the spine. 

If a person’s head is supported by the pillow at a level that’s either too high or too low relative to the rest of the body, the neck and upper back can be placed under stress.   Similar stress can also occur if their upper back is not supported along with the neck (so that the head tilts forward), or if the head is allowed to roll sideways when the person is sleeping on his or her back.  Symptoms include snoring, insomnia and waking up with a headache, stiff neck or numbness in the arms and hands.  If you’re experiencing these sorts of symptoms, you may be sleeping on the wrong pillow.

What Makes a Pillow “Right”?
Choosing a pillow is a very personal decision.  The pillow that’s right for someone else may not be right for you.  Nevertheless, we’ve provided some basic guidelines that will make it easier for you to choose the right one. 

The right pillow:
• Supports your head at the proper height whether you’re sleeping on your side or on your back.
• Supports both your head and neck in a neutral position while you’re sleeping on your side (Make sure there is no gap between the pillow and your neck!).
• Provides adequate support for both your neck and upper back while you’re sleeping on your back.      
• Keeps your head tilted in the proper neutral position while you’re sleeping on your back.
• Prevents your head from rolling sideways while you’re sleeping on your back.
• Is easy to move on.
In general, you’re looking for a pillow that supports your neck, cushions your head and keeps your spine in alignment.  It must be comfortable!

Purchasing Tips
• Know what you like.  Do you prefer a pillow that’s “bouncy” or one that can be “molded” to the shape of your head and neck?  How “dense” do you like your pillow to feel?   Is it important to you that the material “breathes” and offers good insulation from heat and cold?  Maybe you prefer a pillow made of synthetic or hypo-allergenic material?  The more clearly you can describe your preferences, the more likely it is that a knowledgeable salesperson will be able to help you find your ideal pillow. 
• Don’t skimp.  Like most things, pillows can differ a great deal in the quality of their construction and materials.  They also (naturally) differ a great deal in their price.  Buy a better quality pillow if you can, since they’re generally made of materials that will provide better support, comfort and durability.  But keep in mind that the first priorities are comfort and function.  Just because a pillow is expensive doesn’t mean it’s right for you.
• Take the time to “test drive” and compare.  Many department stores, mattress retailers and specialty bedding shops will have sample pillows that you can try.  If possible, follow the “Ten Minute Rule” and test drive pillows in your favorite sleeping positions.  Remember—you and your pillow will be spending about eight hours together every night for several years, so it makes sense to choose wisely now.
• Avoid buying a matched set of pillows for yourself and your partner.  Keep in mind that your partner probably needs a different pillow that you do.

Get an Expert Opinion from the Doctor Who Understands Your Neck and Back Best
If you’re not sleeping as well as you used to, or if you’re waking up with a headache, stiff neck or numbness in your arms or hands, we invite you—and your pillow—to visit our office.  As chiropractic physicians, we understand that the way you sleep affects your health.  And that your health affects the way you live your life.  Call today to schedule an appointment.  Sometimes a small thing (like a new pillow) can make a big difference! 

Bibliography
(n.d.). Retrieved August 11, 2011, from The Better Sleep Council: http://bettersleep.org/
CBS The Early Show. (2009, February 11). Purchasing the Right Pillow. Retrieved August 10, 2011, from http://www.cbsnews.com/stories/2007/06/19/earlyshow/main2947304.shtml
Gordon, S. J., Trott, P., & Grimmer, K. A. (2002). Waking cervical pain and stiffness, headache, scapular or arm pain: Gender and age effects. Australian Journal of Physiotherapy(48), 9-15.
National Sleep Foundation. (n.d.). 2010 Sleep in America Poll Summary of Findings. Retrieved August 10, 2011, from http://www.sleepfoundation.org/sites/default/files/nsaw/NSF%20Sleep%20in%20%20America%20Poll%20-%20Summary%20of%20Findings%20.pdf

Are You Sitting Properly?

If you are an office worker you probably spend at least six or seven hours a day sitting on the job. Add more time sitting in the car, at dinner and lounging with some late night TV and the total hours of sitting rockets up to somewhere around ten hours.

When is the last time you thought about how you sit?

Probably never or a long, long time ago.

Promise yourself that you’ll take a critical look at how you sit after you read this article. If you are sitting and reading this online, go ahead and freeze right now and really think about how you are sitting. Compare your sitting position to this checklist:

Proper Sitting Posture Checklist
• Sit with your legs uncrossed with ankles in front of the knees.
• Place both feet firmly on the floor. Get yourself a footrest if your feet don’t reach.
• Your knees should be lower than your hips and the back of your knees should not touch the seat.
• If your chair has an adjustable backrest, move it to support the arch in your low back. If you don’t have a backrest, ask your employer about getting one or invest in it yourself.
• Get up and move around every hour. Take a break from sitting even if you cannot stop working. Make a phone call standing up or close your office door and lie down for a few minutes on your stomach. At the very least, shift your sitting position occasionally.

Why Sitting Posture is Important
Good posture is important for long term health and disease prevention just like daily tooth brushing. And, similar to tooth brushing, habits are formed early and can be hard to break later in life.
Good sitting posture reduces the stress and strain on ligaments. Ligaments are responsible for holding the joints together, so ligament stresses can make you prone to joint injuries. Proper posture also reduces muscle fatigue. When muscles are able to work efficiently they use less energy and don’t get tired as easily. Abnormal motions or positions that are repeated over and over again on a daily basis are contributors to degenerative arthritis and joint pain.

Most adults would readily agree that posture is important. Most of that group would also admit that they don’t actively think about posture…it just happens.

For the next 30 days, make an effort to really think about your posture and pause a couple times per day to compare your current position to the checklist provided above. It takes about 30 days of focus to break an old habit or develop a new one, so if you concentrate on your sitting posture for 30 days, you’ll be well on your way to a lifetime of better musculoskeletal health.

As always, if you are concerned with your or a family member's posture, ask Dr. Dana or Dr. Mike about it on your next visit to our clinic.

COLD OR FLU? WHICH IS IT?

During the fall and winter months, we hear constantly with our patients who have “the flu”. Except…they don’t. Do you know the difference between having a cold and having the flu?

The common cold (and boy is it common) develops gradually over several days and can start with a scratchy throat, sneezing and sniffles leading to congestion. Any fever present is mild (in adults). Coughing is generally hacking and can be moist due to congestion.

On the other hand, influenza often starts rather suddenly with fever (usually greater than 101 degrees F and lasting 3-4 days), headache and all over body aches (myalgia).  People with the flu are often exhausted or fatigued. Coughing is usually dry and hacking and can last days or weeks after all other flu symptoms have passed.

Influenza or “the flu” is more of a systemic illness, meaning it affects your entire body, whereas a cold generally just affects the upper body. You can sometimes get a stuffy nose, sneezing and sore throat with the flu, but it’s much more common with colds. The flu is more serious because it can lead to other problems, like pneumonia in susceptible adults and young children.

Influenza is caused by a virus. In general, viral illnesses will run their course without a trip to the doctor. Antibiotics don't work against viruses, so all your doctor can recommend to help you are pain medications, cough suppressants or an anti-pyretic (fever reducers). All of these are available without a prescription from your local drug store to help you deal with flu symptoms.

The latest research is also showing how important it is do have normal vitamin D levels to help boost your immune system.  During the summer, sun exposure is the main way to regulate your vitamin D levels, but as we get into the cooler and darker months of the year it is paramount to take a vitamin D3 supplement.  It is recommended that adults take 5000 units/day, children over 5 take 2500 units per day, and children under 5 can take 35 units per pound per day.

If you are suffering from cold or flu symptoms, it is also still good to get adjusted. Chiropractic care doesn’t treat the virus directly, but rather can stimulate the nervous system which can boost your body’s ability to fight the invaders. Anything that you can do to help strengthen your immune system is important. When your body’s immune system is in peak condition, it can fight off minor intruders with ease.

Take Control of Chronic Childhood Ear Infections

It’s 2 am and the crying has only gotten progressively worse across the past hour. You are pacing the downstairs hallway trying anything to soothe your inconsolable 10-month old so that your 5 and 8 year old kids can get some sleep upstairs. Your plan is to call the doctor’s office the moment they open – seven hours from now!

Although your infant cannot tell you what is wrong, your intuition says it is another middle ear infection. The statistics would suggest that your hunch is probably right. Earaches are the #1 reason for visits to the pediatrician’s office. As a parent, that probably comes as no surprise. But, you may be surprised to learn that both the American Academy of Pediatrics and the Academy of Family Physicians recommend a “watchful waiting” or “wait and see” approach to acute ear infections. Research published in the prestigious Journal of the American Medical Association  demonstrated that there was no difference in fever, otalgia (pain) or number of future visits between kids that were given an antibiotic prescription and those that were not. As it turns out, antibiotics only outperform the body’s own immune system in a handful of cases.
At the same time, numerous studies of manipulative therapies including chiropractic care have shown remarkable results without the side effects of antibiotics. A groundbreaking 1997 study of 332 kids ages 27 days to 5 years indicted a strong correlation between chiropractic adjustment and the resolution of otitis media (the technical term for a middle ear ache). Just to highlight one finding – there were 104 kids in the group classified as having ‘chronic’ otitis media. This group of kids got 5 chiropractic adjustments each. Across the next six months the recurrence rate among this group was only 16%!

Let’s put that data into more human terms. That means that 84% of these kids classified as having chronic ear infections went six months without having another one after just 5 adjustments. A full half year devoid of screaming in the middle of the night, lost sleep and anguish of watching your child suffer for 84% of the parents.

The prior study published in a chiropractic journal spurred further research into the uses of chiropractic care for acute and chronic ear infections. The critical questions was - how would chiropractic fare head-to-head with standard pediatric care? A 2003 study  published in a pediatric medicine journal comparing children receiving manipulative therapy and those receiving standard pediatric care, found that those who received manipulative therapy had fewer episodes of Acute Otitis Media (AOM), fewer surgical procedures and had higher rates of normal tympanograms.

This amazing news for parents has been validated and confirmed numerous times since then. The International Chiropractic Pediatric Association (ICPA) even maintains a webpage of all the published research studies done on children’s ear infections and the role of chiropractic care in treatment and prevention. The last time I looked there where 25 separate studies listed. You can view the full list at: http://icpa4kids.org/Chiropractic-Research/Ear-Infection-Otitis-Media/

All this data and research is great, but at the end of the day what matters to parents is getting their own child out of pain and on a path to a success in school, sports and life without the constant interruption of ear infections. Don’t spend another sleepless night pacing the halls with a screaming toddler in your arms. Call us now and make an appointment for a consultation.

Don’t wait until another ear infection strikes. Prevention is always the better option. Besides, when your child is in pain, your anxiety level as a parent goes way up. We want you to be able to ask all your questions and get all the facts at your own pace and not feel pressured to make a decision or start treatment because your child is screaming. Of course, if your child does have current symptoms, we want to see both of you as soon as possible. 

Dr. Dana Celar is a certified pediatric chiropractor and specializes in treating children. Please call 708-449-5900 if you would like to set up a consultation.

1. Spiro DM, Tay K, Arnold DH, et al. Wait-and-see prescription for the treatment of acute otitis media: a randomized controlled trial. Journal of the American Medical Association 2006; 296(10): 1235-1241.

2. Fallon, JM.   Journal of Clinical Chiropractic Pediatrics Vol 2, No. 2 1997 p.167-183.

3. Mills MV, Henley CE, Barnes LLB, Carreiro JE, Degenhardt BF. The use of osteopathic manipulative treatment as adjuvant therapy in children with recurrent acute otitis media. Archives of Pediatrics and Adolescent Medicine 2003; 157(9): 861-866.

Some Surprising Statistics About Back Pain

Back pain relief is just one component of chiropractic care, but it is often a patient’s first introduction. Back pain is horribly debilitating affecting all aspects of work and personal life. If you are suffering from back pain, you are not alone. Here are a few facts about back pain that may (or may not) surprise you.

• Back pain is the number one disability for those under age 45.
• In the United States of America alone, there is an expected 31 million people with lower back pain at any given time.
• Back pain runs second, after only the common cold, as the top reason for visiting a healthcare provider in the United States.
• Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. That’s four out of every five people!
• Over 50 billion dollars are spent per year in the pursuit of clearing up cases of back pain.
• Around 30 to 40 percent of all workplace absences are due to back pain.
• Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6 percent reported at least one episode of severe acute low back pain within a one-year period.
• One-half of all working Americans admit to having back pain symptoms each year.
• Approximately 2 percent of the U.S. work force is compensated for back injuries each year
• Lower back pain accounts for two thirds of all back pain-related cases.
• More than two-thirds of back strains are caused by lifting and other exertions like pulling and pushing.
• Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.

The key to proper treatment of back pain is to understand the cause. Remember, pain is always a sign that something else is wrong and if continually ignored may lead to more serious harm. Chiropractors are experts in assessing the root cause of your back pain and putting you on the right course to recovery.

If you know somebody in the Chicago area who is suffering from low back pain, please have them call us at 708-449-5900 to set up a complementary consultation to see if we can help.