Quick Reads
1-2 minute quick reads for healthier living!
Sleep: Back Pain and AS
On March 9, 2014 we "spring forward" for daylight savings time. While the time change means longer days and sunlight into the evening hours, this positive brings with it a negative -- we lose an hour of sleep. For those who have difficulty sleeping because of back pain, from general back pain to inflammatory diseases such as ankylosing spondylitis (AS)*, the time change can be challenging. Springing forward invariably disrupts the natural sleep patterns we are used to, which can result in additional health problems, sleep complications and, in actuality, leave us less capable of physically "springing forward."
So, what should we do to help "diminish" the effects of the time change?
Motion is key to helping ourselves get that "spring" back in our steps. We see great success with stretching exercises before getting into bed and once we are out of bed. Stretches, such as bending forward, and deep breaths are useful in maintaining maximum function of the spine. While getting adequate rest is important for everyone, especially individuals with an inflammatory disease such AS, staying in bed too long can promote stiffening and increased spinal pain. As I write in my book, "Heal Your Back", in the past we were told to lie down if we had back pain. This is wrong! Movement seems to help the tissues of the back heal more rapidly. Extended bed rest deconditions the heart, lungs, stomach and skeletal muscles.
The bottom line: when we're in bed, we need to be sleeping. Losing an hour because of daylight savings can leave those with chronic back conditions, who are consistently awakened by their pain, even more furiously tossing and turning as they get used to the new time table. For those with AS who are often already plagued with overwhelming fatigue, as well as difficulty sleeping, the time change can be even more of a challenge.
Try the following:
Over the next few days before we change the clocks, gradually start going to sleep earlier each evening (perhaps by 10 minutes a night for 7 nights) and awakening the next day a little earlier, as well. This gradual transition can make it a bit easier that first Monday after daylight savings time when the alarm clock goes off an hour earlier.
And, for those with AS, set yourself up for success before you go to bed.
1. When in bed you want to be as flat as possible
2. No pillows under the knees that can flatten the back
3. No thick pillows under the neck that cause your chin to be on your chest. A thin pillow looking up at the ceiling is the key to success
*Ankylosing spondylitis causes inflammation in the spinal joints that results in pain and stiffness. According to the Spondylitis Association of America, "ankylosing spondylitis is a chronic, or life long disease and the severity of AS has nothing to do with age or gender. It can be just as severe in women and children as it is in men. The severity of AS varies greatly from person to person, and not everyone will experience the most serious complications or have spinal fusion. Some will experience only intermittent back pain and discomfort; others will experience severe pain and stiffness over multiple areas of the body for long periods of time. AS can be very debilitating, and in some cases, lead to disability".
For more information please use the following links:
Heal Your Back: Your Complete Prescription for Preventing, Treating, and Eliminating Back Pain
American College of Rheumatology
Spondylitis Association of America
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