How to choose the right mattress for you and your back? North London Chiropractor Dylan Paydar gives some advice

Last Updated on Monday, 18 June 2012 07:43 Written by Dylan Paydar Wednesday, 23 May 2012 08:49

Bed Mattress Advice from Chiropractor North LondonIn some of our other posts (see “Suffering neck pain when you wake up every morningand “Can’t get a decent night’s sleep because your back is causing you grief?“) we shared some advice and tips for taking care of back pain and sleeping better.

Here at the Muswell Hill Chiropractic Clinic, North London, we are proud of our track record in helping people overcome back pain and help them sleep with a range of chiropractic treatments.

And not all of them are ‘hands-on’ since chiropractors are interested in the holistic approach to a client’s health and well being which is why we are more than happy to give advice.

In the previous posts we discussed sleeping positions, finding the right pillow and explained what a chiropractic treatment could do for you to help get a better night’s sleep.

This post is focused on how to choose the right mattress for you and your back.

Considering we spend around a third of our lives in bed (or, at least, we should do!) finding the right mattress is crucial. There’s a bewildering range of choice in beds on the market and everyone wants a ‘comfortable’ bed.

But what is comfortable for one person isn’t necessarily the same for the next person – it also explains why some manufacturers make double chamber beds which have different comfort levels for each sleeper.

According to the Sleep Council, Goldilocks had the right idea: the right bed is neither too soft nor too hard. You must look for a bed that gives you the correct support and comfort which is vital to prevent back pain.

The right bed is also not more than seven years old. After seven years a bed used regularly will have deteriorated by as much as 75% from its new condition.

There are many types of mattresses– and prices – to choose from with each offering their own features and benefits. Mattresses come with various types of internal spring units: open coil, pocket sprung or continuous springing, in ordinary foam, visco-elastic or latex foam, filled with cotton or other fibres (such as futons) – or even water beds.

Take your time, spending at least five minutes on each bed – lie down in your natural sleeping position and do this together if the bed is for two as it needs to be right for both of you.

Speaking as a chiropractor, the longer you can spend lying on a mattress before you buy it, the better it will be.  If you are lying on your side, your spine should be parallel to the mattress and your spine should not sag (which means the bed is too soft) or bow (the bed is too hard).

Here at the Muswell Hill Chiropractic Clinic we are happy to offer advice to clients – if you can’t sleep because of back pain make an appointment to see us and discover what we can do to help.

Dylan Paydar at Muswell Hill Chiropractic Clinic

Committed to improving the health and well-being of people in North London
Including Muswell Hill, Finchley, Highgate, Crouch End and Southgate

Learn More

4 Simple Exercises To Help Relieve Back Pain

Last Updated on Wednesday, 13 January 2016 04:54 Written by Dylan Paydar Thursday, 16 February 2012 12:44

North London Chiropractor, Dylan Paydar, suggests 4 simple exercises to help relieve back pain

Back pain not only causes a great deal of discomfort, it can also have a huge effect on a person’s quality of life, including causing sleepless nights and an inability to sit in the same position for any length of time. In order to relieve back pain you can visit a chiropractor who will perform holistic chiropractic treatments on you, but there are also some simple exercises you can perform at home to help ease back pain. You should always check with your chiropractor or doctor before performing any of these exercises.

 

knees to chest exercise from a Chiropractor North london

Exercise 1: Knees To Chest

This simple exercise involves lying on a soft mat, while pulling both of your knees towards your chest. Hold the position for around 10 seconds and then slowly lower your legs back onto the mat, then relax and repeat several times.

An alternative is to do the same exercise but with single legs, rather than both.

Exercise 2: Back Stretch

Another way to relieve back pain is to stand up straight with your hands on your hips and feet apart. Slowly twist to the right hand side and look over shoulder, hold this position for several seconds and repeat for the other side. Continue to repeat this around 3 times, or more if you can manage it.

Exercise 3: Hula Hip Roll

If you have a hula hoop or can access the hula hoop game on the Wii Fit, this exercise will be easier, if not just imagine you are using one and roll your hips in one direction and then the other. Ensure you are standing straight and have good posture as you perform the exercise. Repeat this exercise around 10 times on each side, more if possible.

Exercise 4: Bridge

bridge pose excercise from chiropractor north londonLie on a soft mat with your hands at each side and your feet shoulder width apart, tighten your abdominal muscles and raise your buttocks off the mat. Hold this position for 10 seconds and then return back to your original position. Repeat this position 3 times, or if you can manage it, do it more.

As long as you regularly perform these exercises you may be able to relieve your back pain, particularly if you use them in combination with chiropractic treatment. A lack of regular exercise is one of the main causes of back pain in the first place, stick to a regular routine and you may soon be leading a more comfortable and healthier lifestyle. It is important to always perform any exercises at your own pace and start off slowly at the beginning. As you get fitter and more experienced, you can then start to hold your positions for longer and repeat more often.

If possible, and after a conversation with your chiropractor, you may want to enrol in a Yoga or Pilates class, where you will perform similar simple exercises to those mentioned above. It may be a good idea to do this before you start doing them on your own, so you know you are performing the techniques correctly, and not causing more damage to your back pain. Please note: You should always check with your chiropractor or doctor before performing any of these exercises.

If you are suffering from back pain and need to find a solution call us now on 020 8442 0008 and ask about our Limited Time, Half Price offer.

Dylan Paydar at Muswell Hill Chiropractic Clinic
Committed to helping the health and well-being of people in North London
Including Muswell Hill, Finchley, Highgate and Southgate

Learn More

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Muswell Hill Chiropractic Clinic is centrally located in North London between East Finchley, North Finchley, Southgate, Bounds Green, Wood Green, Crouch End and Highgate

Muswell Hill Chiropractic Clinic is centrally located in North London between East Finchley, North Finchley, Southgate, Bounds Green, Wood Green, Crouch End and Highgate. Read more »