{"id":1086,"date":"2018-11-27T20:06:03","date_gmt":"2018-11-27T20:06:03","guid":{"rendered":"http:\/\/thegrovewellness.surecourtenay.com\/?post_type=project&p=1086"},"modified":"2018-12-03T19:19:19","modified_gmt":"2018-12-03T19:19:19","slug":"sleeping-well","status":"publish","type":"project","link":"https:\/\/grovewellness.ca\/resources\/sleeping-well\/","title":{"rendered":"Sleeping Well"},"content":{"rendered":"

[et_pb_section bb_built=”1″ admin_label=”Header” custom_padding_last_edited=”on|phone” _builder_version=”3.13.1″ use_background_color_gradient=”on” background_color_gradient_start=”rgba(45,112,80,0.51)” background_color_gradient_end=”rgba(108,154,128,0.15)” background_color_gradient_end_position=”61%” background_color_gradient_overlays_image=”on” background_position=”center_right” custom_margin=”|||” custom_padding=”0|0px|50.4375px|0px|false|false” custom_padding_tablet=”||||false|false” bottom_divider_style=”wave2″ bottom_divider_color=”#6c9a80″ next_background_color=”#ffffff”][et_pb_row custom_padding=”7vh||73px||false|false” custom_padding_tablet=”7vh||||false|false” custom_padding_phone=”5vh||||false|false” custom_padding_last_edited=”on|tablet” padding_top_2=”15px” _builder_version=”3.13.1″][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.17.6″ header_font_size=”46″ header_font_size_tablet=”35px” header_font_size_phone=”25px” header_font_size_last_edited=”on|desktop” header_2_text_color=”rgba(0,0,0,0.35)” header_2_font_size=”20px” header_2_line_height=”1.6em” text_orientation=”center” animation_style=”slide” animation_direction=”bottom”]<\/p>\n

Sleeping Well<\/h1>\n

Resources<\/h2>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section bb_built=”1″ admin_label=”Contact Info” _builder_version=”3.13.1″ background_size=”initial” background_position=”top_center” custom_padding=”54px|0px|54px|0px|false|false” top_divider_style=”wave2″ top_divider_color=”#6c9a80″ prev_background_color=”#000000″ next_background_color=”#000000″][\/et_pb_section][et_pb_section bb_built=”1″ admin_label=”Our Mission” _builder_version=”3.13.1″ use_background_color_gradient=”on” background_color_gradient_start=”#ffffff” background_color_gradient_end=”#f3f5fa” background_color_gradient_overlays_image=”on” custom_padding=”0||8vw||false|false” bottom_divider_color=”rgba(0,0,0,0)” bottom_divider_height=”289px” bottom_divider_arrangement=”above_content” prev_background_color=”#ffffff” next_background_color=”#f3f5fa”][et_pb_row use_custom_gutter=”on” gutter_width=”4″ _builder_version=”3.15″ locked=”off”][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.17.6″]<\/p>\n

Lack of sleep is no joke and getting a good night\u2019s rest eludes quite a few people. We spend about one-third of our lives sleeping, so getting the most out of it is important.<\/p>\n

\u201cWhen the warm weather finally arrives, people are eager to get outdoors and many of us tend to overdo it \u2013 especially on the weekends,\u201d says Dr. Grayden Bridge, president of the Canadian Chiropractic Association<\/a>. \u201cThat usually leads to a sore back and a lot of very stiff people showing up at work on Monday morning. The good news is that it\u2019s mostly preventable. Taking a few simple steps will give your back a break and won\u2019t slow you down. In fact, it may even improve your performance in the yard or on the green.\u201d<\/p>\n

The Canadian Chiropractic Association offers the following ten tips to give your back a break this spring \u2013 and all year round.<\/p>\n

Take it slow<\/h3>\n

Many of us are more sedentary during the winter months and lose flexibility and muscle tone. So, take it slow when starting-up spring and summer activities.<\/p>\n

Stretch out<\/h3>\n

Warm-up your muscles with five to ten minutes of gentle, slow stretching exercises to help prevent injuries and strains on muscles and joints before heading out to the garden.<\/p>\n

Take a break<\/h3>\n

When working in the yard, alternate tasks and positions, and take three brief breaks every hour. Stretch-out frequently.<\/p>\n

Lift it right<\/h3>\n

When lifting, keep your back straight and bend your knees. Lift with your legs not your back when you\u2019re lifting heavy objects or moving potting soil.<\/p>\n

Hydrate<\/h3>\n

Drink plenty of fluids before, during and after physical activity \u2013 especially during warm weather.<\/p>\n

The right moves<\/h3>\n

In the garden kneel to plant and weed. Rake with one leg in front and the other behind. Use tools that are a comfortable weight and size for you.<\/p>\n

Wear protective gear<\/h3>\n

A hat, sunscreen and breaks in the shade will help prevent overexposure to the sun\u2019s rays and its heat.<\/p>\n

Good footwear reduces wear and tear<\/h3>\n

Wear comfortable supportive shoes appropriate for your activity to avoid slipping, twisting and sliding that can put your back out of gear.<\/p>\n

Stretch-out before you wrap-up<\/h3>\n

Before you call it a day, stretch-out your back and leg muscles to help prevent tightness and soreness.<\/p>\n

Sleep on your back or side<\/h3>\n

Sleeping on your stomach can prompt back pain \u2013 not what you want after an active day outside. A supportive mattress will also give your back a break.<\/p>\n

\u201cDespite the best preventive efforts, some people will still end-up with stiffness and soreness,\u201d says Dr. Bridge. \u201cStudies show that unless the condition is severe, you\u2019re better off returning to light to moderate physical activity after taking it easy for a day or two. In fact, the sooner you begin to move, the faster your recovery will be.\u201d<\/p>\n

To help ease soreness, your Courtenay Chiropractor suggests the following:<\/p>\n

  • When lying on your back, you can ease the pressure on your back by propping a pillow under your knees, or while lying on your side, placing a pillow between your knees.<\/li>\n
  • Use a lumbar support pillow for any prolonged period of sitting, for example at your desk at work or while driving a car.<\/li>\n
  • Apply ice for the first day or two to calm spasms in the muscles and reduce inflammation. If one particular area of the back is sore or if you\u2019ve suffered an injury, try an ice pack wrapped in a towel.<\/li>\n
  • If the pain persists for more than a few days, apply heat such as a hot water bottle, a heating pad, or a towel heated in water. Apply the hot compress for no more than 15 minutes at a time, up to four times a day. A hot bath or a shower massager will also bring relief by increasing blood flow to the back. Too much heat, however, may make the inflammation worse.<\/li>\n

    \u201cIf you have significant pain that lasts more than a few days, don\u2019t tough it out \u2013 visit a health professional,\u201d advises Dr. Bridge. \u201cAn expert evaluation, diagnosis and treatment plan will help ensure that chronic problems do not set-in and will get you back into your favourite activities more quickly.\u201d<\/p>\n

    The information above was originally generated by the Canadian Chiropractic Association<\/a> for patient education.<\/em><\/p>\n

    [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section bb_built=”1″ admin_label=”FAQ” _builder_version=”3.13.1″ background_color=”#f3f5fa” use_background_color_gradient=”on” background_color_gradient_start=”#f3f5fa” background_color_gradient_end=”#ffffff” custom_margin=”-140px|||” custom_margin_tablet=”0px|||” custom_margin_last_edited=”on|tablet” custom_padding=”5vh|0px|140px|0px|false|false” top_divider_color=”rgba(81,54,40,0.09)” top_divider_repeat_tablet=”9x” top_divider_repeat_phone=”4x” bottom_divider_style=”wave2″ bottom_divider_color=”#6c9a80″ locked=”off” prev_background_color=”#ffffff”][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sleeping Well Resources Lack of sleep is no joke and getting a good night\u2019s rest eludes quite a few people. 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