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General Prevention Tips - Beds/Mattresses
& Sleep
Since
most of us spend at least a third of our lives lying
down, a good quality mattress goes a long way in avoiding
a whole host of musculoskeletal problems later in life.
In addition, a quality mattress will help you get a
good night's sleep, which most health practitioners
agree is essential to a well-balanced, healthy life-physically
and emotionally.
A quality mattress allows
you to maintain the same natural spinal alignment that
you have while standing. It can be innerspring, foam,
flotation (water beds) or air. The most important thing
is choosing a mattress that offers you the most support
and comfort. |
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Mattress criteria
- Comfort - Before
buying a mattress, "test drive" it by laying down
on it in several positions you normally sleep in. It will
pay dividends down the road and help ensure that your spine's
natural curve is supported. "Orthopedic" mattresses
are generally a marketing gimmick, and nothing more.
- Durability -
This criterion applies both to the "guts" of the
mattress, as well as its covering. Ensure that the manufacturer
guarantees the mattress at least 810 years.
- Firmness - Softness
and firmness are generally a matter of personal preference
and have little to do with a good night's sleep or avoiding
back problems. Overly firm mattresses don't support the
body evenly, while overly soft mattresses tend to sag, preventing
your spine from maintaining its proper alignment.
- Foundation -
The foundation, or box spring, absorbs the brunt of the
stress and weight of your mattress, and so, helps extend
the useful life of your mattress. It is advisable to buy
a new box spring when you replace your old mattress, and
ensure that the box spring, or foundation, is suited for
the type of mattress you are buying.
Replace your bed if:
- The mattress is worn a frayed,
or the box spring creaks
- The mattress sags, is out of shape
or doesn't return to its shape after you lie down on it
- You are constantly waking up sore
or irritable, which could be a sign that your body isn't
getting the support it needs during sleep
Best sleep positions
Believe it or not, the position in which you sleep can make
a big difference in your waking disposition, and help you
avoid skeletal, muscular or nerve problems down the road.
Here's why: One of the best positions is on your side, with
knees slightly bent and a pillow between your knees. Place
a pillow under your knees if you are a back sleeper; this
helps maintain the curve in your lower back. If you are a
stomach sleeper and sleep with your head on an oversized pillow,
it sometimes forces your lower back to curve excessively,
putting pressure on your diaphragm and lungs.
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