How to get in and out of bed when dealing with back pain

You may be suffering with back pain right now and it is excruciating to get into or out of your bed.

Dr Notley, Winnipeg Chiropractor and Athletic therapist, demonstrates two methods on how to get into and out of your bed when you are experiencing back pain. Though you may still experience pain hopefully this will minimize the discomfort.

Method One

  1. Slide hands down your thighs and your hips flex forward. This is the short stop position.
  2. Place one hand on the bed and lift up the leg closest to the bed.
  3. Place the other hand on the bed and lower your body down onto the bed.
  4. Lift the other leg up onto the bed.
  5. Reverse the order to stand up.

Method Two

  1. Facing away from the bed move into the short stop position to help you sit down onto the bed.
  2. Lower yourself onto one elbow as you bring your legs up onto the bed.
  3. Lower yourself onto your shoulder.
  4. Turn your hips and pelvis at the same time to roll onto your back.
  5. Reverse the order to stand up.

Dr Notley

 

 

Toe Cars (Controlled Articular Rotations) / Toe Yoga

Dr Notley, Winnipeg Chiropractor and Athletic therapist demonstrates a mobility drill for the toes, called Toe CARs or Toe Yoga.

The toes are often neglected when it come to mobility. The joints in this area deserve to move just like the rest of the joints in our body. Rigid shoes limit how much the toes should move. The toes can bend up and down but can also spread apart. Using toe spreaders/spaces are a helpful addition to this exercise Repeat this movement side to side a number of times a day.

** There should be no pain with this movement. If you do experience pain seek out care from a profesional. Dr Notley is available, by appointment, through the following linkhttp://Drnotley.com/Contact**

Dr Notley’s practice is an evidence informed, multi-modal treatment method which combines spinal manipulation/mobilization, exercises, acupuncture and other modes of care, along with patient education.

Mobility drill for the mid foot

Dr Notley, Winnipeg Chiropractor and Athletic therapist demonstrates a mobility drill for the mid foot.

** There should be no pain with this movement. If you do experience pain seek out care.

Dr Notley is available, by appointment, through the following link http://bit.ly/Drnotley-Contact **

The mid foot is often neglected when it come to mobility. The joints in this area deserve to move just like the rest of the joints in our body.

Rigid shoes limit how much the foot should move. The medial arch is meant to collapse and create an arch. This movement depends on the mobility of the joints in the mid foot. These joints are made up of 10 bones (3 cuneiforms, 5 metatarsals, cuboid and navicular).

As you will see in the video, when you rotate your body one way the lead foot starts to produce an arch and the trail foot’s arch collapses.

Repeat this movement side to side a number of times a day

Why is your back stiffer in the morning?

You may have noticed when you wake up in the morning that your spine is more stiff than it was before you went to bed.

I’d like to explain why this happens.

Why is my back stiffer in the morning?

The intervertebral discs between our vertebrae are made up of  multiple, strong, fibrous layers called the annulus fibrosis. The annulus encases the nucleus pulposus which is a jelly like substance. This jelly substance is attracted to water.

When we wake up in the morning our spine is approximately 19mm longer than it is at the end of the day. This is because when laying down the force of gravity on our spine is less than the force of attraction of the water to the nucleus pulposus. Therefore, water is drawn into the intervertebral disc.

This increase in water in the discs reduces the ability of the spine to bend forward by between 5 and 6 degrees.  Bending stresses on the spine are increased by 300% and stress on the ligaments is increased 80%.

Sadly, the muscles don’t seem to compensate for this stiffness by restricting the lumbar spine’s bending range of motion.  Therefore, when we bend forward this increased stress on the spine increases our chance of aggravating or injuring our spine.

Thankfully, approximately 50% of increased disc height is reduced within the first hour of the day.

Should I workout in the morning?

Based on this information it is highly recommended that if you want to exercise avoid spinal based movements that involve flexing the spine or bending within the first hour.

For those with chronic lower back pain this advice holds true as well.  Do your best to minimize the amount of bending that you perform within the first hour of the day. Plan your day out, the night  before, so that the first parts of your day involve less bending and heavy lifting.  Later in the day these activities would be more appropriate.

Dr Notley

P.S. You can watch more videos on Instagram TV and Youtube

 

Try this daily activity or your ankles: Ankle Circles (CARs)

For a healthy ankle joint you need to move and use the joint. Ankle circles or CARs (Controlled articular rotations) are a way to:

  • Maintain range of motion
  • Increase the health and longevity of your joints
  • Act as a screening process to detect limitations or pain

Dr Notley, Winnipeg Chiropractor and Athletic therapist, demonstrates how he performs ankle circles in this video

The intent during this exercise is to be active in the process and attempt to work at the outer limits of the joints motion.

If you are experiencing ankle pain with this movement then you should seek care.

If you are in Winnipeg, or its surrounding areas, and are suffering from headaches, neck pain, back pain, or a sports injury (like an ankle injury) make an appointment to see Dr Notley.

Call or schedule an appointment on line at http://bit.ly/Drnotley-Contact