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Posted on 10-23-2015
Chronic back pain is often the most severe when sitting or standing, so resting in bed is frequently the ideal way to fight the discomfort. However, too much time in bed can be counterproductive and getting out of bed wrong might cause more harm than good..
Before you Climb out of Bed
Never sit up immediately and climb out of bed. You should give your body time to adjust to the change. While you sleep your body shifts blood flow to vital organs such as the heart, lungs, liver and kidneys. The back experiences a depletion in blood upon first waking which makes it highly vulnerable to strains and sprains. The muscles throughout the back are tight and the joints stiff..
Gentle stretching exercises before you get out of bed helps prepare your back for the transition. Raise your arms slowly above your head and then lower them. Point your toes straight out and stretch your body leisurely. Remember -- no sudden movements. The simple stretching will help restore blood flow to the body and loosen the tight muscles in your back..
Once your body is sufficiently loose, it's time to logroll out of bed. Roll onto your side so you are facing the edge of the bed. Bring your knees up towards your chest. Now use your arm muscles and hands to push your upper body off the mattress while slowly rotating your hips and legs to the side of the bed and off. This technique puts most of your body's weight on your upper legs and off your back and you shift into a sitting position on the side of the bed. Now place your hands on your thighs, keep your back straight, your head held in an upright position and use the muscles in your legs and feet to rise to a standing position. Now, even though you have managed to rise out of bed without aggravating your back and causing discomfort, you should still take things slowly as your body adjusts to being up and moving around.
At Lexington Family Chiropractic, we care about you and your back health. We will work with you to alleviate your discomfort and teach you ways to get through everyday tasks with no or minimal discomfort. Please contact us today to schedule an appointment. We look forward to helping you!
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