Time for a New Mattress?

People never ask when they should buy new shoes, a new stereo or even a new car. We can generally tell when something is worn out and in need of replacement. It’s almost a guarantee that when something stops working or functioning in our life, we know that it’s time to get a new one.

However, the same cannot be said for our mattresses. Whether it’s due to the fact that we underestimate the importance of a good mattress on our quality of sleep, or simply because it’s hidden under sheets, the mattress is often forgotten when it comes to sleep hygiene.

A good supportive mattress can help with sleep maintenance, can reduce soreness and pain, and can improve overall health.

Below is a checklist that you can go through to help determine if maybe it’s time to replace your mattress:

1. Do you wake up with stiffness, soreness, aches or pains? Is your neck and back more sore when you get up than when you go to bed?

2. Do you wake up continually throughout the night because you are uncomfortable? Do you feel tired when you wake up in the morning?

3. Do you feel like you sleep better when you stay away from home (in a hotel or a friend’s house)?

4. Are there visible signs of overuse or wear and tear on your mattress? This includes sagging, lumpiness, dents, being visibly worn out, or protruding springs.

5. Is your partner tossing and turning all night and thus keeping you awake? If they are uncomfortable and their moving wakes you up, chances are the mattress isn’t reducing motion transfer.

6. Have you undergone any lifestyle transformations (weight loss or gain, increased or decreased activity, developed back problems, gotten married or gotten pregnant)? Chances are your mattress isn’t supporting you the same way it originally did.

7. Is your mattress greater than 7 years old? If your mattress is getting up in age, simple wear and tear over time will cause the mattress to be worn out and perhaps not as supportive as it originally was.

If any of these items sound like you, then perhaps it is time to replace your mattress and start sleeping better!

Resources

http://www.bettersleep.org/mattresses-and-more/caring-for-a-mattress/replacing-a-mattress

Shovel Light

During the winter months snow shoveling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back. These back health tips will ease the hassle of clearing your driveway and help keep your back in shape.

Warm-up

Before tackling any strenuous activity, a quick 10 minute warm-up such as a walk around the block will kick-start your muscles for the activity ahead and help prevent injury. Stretch and warm-up to prevent injury!!!

1. Don’t let snow pile up: If the weather report calls for several days of snow, frequent shoveling will allow you to move smaller amounts of snow after each snowfall.

2. Pick the right shovel: Use a lightweight push shovel.

3. Push, don’t throw: Push the snow to the side rather than throwing it. Avoid as much lifting and twisting as possible.

4. Bend your knees: If you need to lift the snow, bend your knees and use your leg and arm muscles to do the work while keeping your back straight.

5. Take a break: If you feel tired or short of breath, stop and take a break.

6. Keep comfort in mind: Layer your clothing so you can adapt to changing temperatures. If you become too warm while outdoors, simply remove a layer or two.

7. Stay hydrated: Even though it’s cold outside, your body still needs plenty of fluids. Remember, if you feel thirsty, you are already dehydrated.

8. Take it slow: Rest when you feel tired or short of breath. Stop shoveling if you experience sudden or prolonged joint or muscle pain.

9. Cool down: After you’ve finished shoveling cool down by taking a walk and stretching out tense muscles

Resources

1. Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/around-home/shovel-light.aspx