How To Avoid Back Pain When Working From Home This Winter?

Back pain is the most common problem faced by people at some point in time. It can happen for various reasons like having an accident, lack of exercise, having a sedentary lifestyle, not sitting in the right posture, age-related problems, or not having the best mattress in your bedroom. Most of the time the back pain is short-term and can be treated at home by taking care of the back and avoiding some mistakes. Read below to know how to avoid back pain this winter: 

Sleep on the Right Mattress

The mattress plays an important role in the quality of sleep which can in turn help in maintaining good overall health. The right mattress provides much-needed comfort and support which helps in getting quality and quantity of sleep. If the mattress does not give the right support to the spine, you may get a quantity of sleep but end up waking with back pain. Hence it is important to sleep on the right mattress so that it cares for your back. 

Factors to Consider when Choosing the Right Mattress

• Support: The mattress support is essential to prevent back pain when the supporting ability gets reduced. The drooping usually starts in the middle portion and that puts the spine in an unnatural position. Over a period of time, the back starts to hurt. Hence choose the mattress with good support.

• Conforming ability: The mattress should conform to the body shape and if it does not there will be gaps that can result in aches and pains. 

• Firmness: The mattress should be of the right firmness, not too hard nor too soft, to prevent back pain. If it is too soft the body sinks and creates pressure points and if it is too firm the mattress pushes the body and causes aches. The firmness of the bed greatly depends on body type. Generally, a medium-soft mattress is recommended for an average body type. 

• Sleeping position: The sleeping position can worsen or reduce the back pain and moreover depending on how you sleep the firmness should be decided as that affects the spine support. Side sleepers should opt for a soft to medium firmness as it allows the hips and shoulders to sink in and reduces pain. Back sleepers would opt for a firm or a medium-firm mattress as the back is in direct contact with the bed. Stomach sleepers should look for a firm mattress to prevent sinking into the mattress. 

Memory Foam Mattress for Back Pain

A memory foam mattress is considered the best for not just those having back pain but also to prevent it in the first place. The reason is that it has some unique properties like its conforming ability and pressure relief which makes it best for the back. Many manufacturers like WakeFit have orthopaedic memory foam mattresses specifically designed for back pain relief. 

Watch out for your Sitting Posture

If sleeping on the wrong mattress is the most common cause of back pain, the next culprit is sitting in the wrong posture. People tend to often slouch in their chairs which puts a lot of pressure on the spine and neck resulting in pain, try these to prevent it:

• If you are seated for long time change positions and sitting surfaces. Choose a standing desk, dining table, or even a kitchen table as a working surface. Changing positions reduces pressure being applied to a particular area. 

• Use a supporting pillow to provide lumbar support and to prevent back pain. 

Exercises for Back Pain

Very few people expected to work from home for as long as this and there is still no clarity about how long this is going to last. Also, most of the people are not equipped to work from home so the end result is body pain especially the back! Here are some exercises that can help strengthen and relieve back pain:

• Dead bug: Sleep on your back with the arms and knees in the air. The knees should be bent at 90 degrees. Slowly lower one leg and the opposite arm to the floor. touch the heel to the floor and the fingers to the ground. Repeat the other side after coming to the original position. This works on the core, spine, and abdominal muscles. 

• Plank: Lie on your stomach and raise your body, use the toes and forearms to lift yourself. Hold in this position for 30 secs to a minute. This will strengthen the core and support the back.

• Child’s pose: It is a common pose in yoga which is used for stretching. Sit on your heels and touch your face to the floor with the arms outstretched. Hold this pose for a minute and it will help the lower back muscles. 

If you are working from home this winter, pay attention to your pain. By doing so you can learn the trigger and make necessary changes. These triggers can be your mattress or mattress protector, your posture, your chair, or even the exercise or lack of it. Once you identify it then you can change the bed or buy accessories to relieve pain.

Meditate To Sleep Or Sleep Well To Meditate?

Have you noticed how some people appear to be calm and confident amidst all kinds of chaos? While you would be stressing and worrying about a hundred things at the same time, it might be a friend or a colleague who gives you the strength to go on and concentrate on what is important. This is possible when you practice meditation.  Many people lose their sleep as their lives are completely busy and full of tensions. Meditation is a well-known practice in many parts of Asia. Slowly the western countries are also developing the habit of practising meditation daily. Here we are going to see what meditation is and how it helps us to relax, sleep well and stay calm in all situations.

What is Meditation and How does it Influence your Sleep?

Meditation helps you focus on self-love and inner peace. It teaches you how to focus on the present and to forget the stressful events of the past. You learn not to worry about the future and to enjoy every second of your valuable life.

Self-love and inner peace-These two elements are most important for mental relaxation. When you are mentally relaxed, you will see that falling into a deep sleep comes easily to you. There are no life events that require you to stay awake all night and fill your mind with senseless worry.  Most people find it hard to sleep due to overthinking. This is a harmful vice that can spoil the entire night. You may be busy during the day and would be looking forward to a good night’s sleep. However the minute you are free from your daily duties and lay down to sleep, your mind starts replaying scenes of the day. The stressful events can also be repeated in the screen of your mind endless number of times. This spoils the ambience of a peaceful night and keeps you awake the entire time.

How does Meditation Help?

Meditation helps you to realise that you are the master of your thoughts. You can easily replace negative thoughts with positive affirmations. There are guided meditations that help you develop a set of positive affirmations which are very powerful. Meditation helps you realise the power the two words – " I am". It teaches you to repeat Positive affirmations and gives you the confidence that you are the creator of your future. Once you understand this, you will spend less time worrying about what is going to happen. As per sleep experts at Wakefit, practising meditation for sleep helps you to focus on only what you want to happen and release all thoughts of what you fear. Once the mind is calm and focussed, the body will do its part. You learn that your body and mind need rest and staying awake is not going to help at all.

What you Gain from Meditation?

There are many guided meditation by famous Teachers. Listening to their soothing voice and affirmations just before your sleep time relaxes the mind. When accompanied by effective breathing techniques, your body vitals come under your control. When you practice night sleep meditation, you can stop overthinking and learn to appreciate the Universe for the gifts you have been given. Another important lesson you gain is to bestow gratitude to the Divine power for every small thing in your life.  This leads to further positivity and greater opportunities unfolding in your life. When things start falling into place, you simply know that you will drift into a deep sleep as you are completely calm and relaxed. 

Staying positive and practising your daily meditation creates magic in your life. Keep repeating your positive affirmations and ignore the negative events of life. Life is a mixture of good and bad. So use meditation as a mind filter and let only positive thoughts enter your world. Remain calm and stress-free during the day and fall into a deep, sound sleep, being fully aware that you are a powerful being! 

Blog source:-https://onlinemattress.home.blog/2020/03/20/meditate-to-sleep-or-sleep-well-to-meditate/

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Different Ways To Protect A Mattress

The durability of a mattress depends upon the materials used to manufacture the mattress. A high-quality mattress and top-rated mattresses can last up to 15 years. Even though many mattresses have a different life span, it is in your hands to maintain the mattress. It is important that you take good care of the mattress because you have invested a good amount in it so that you can get the complete benefit of sleeping. Using a high-quality mattress protector from Wakefit and using quality bed linens can contribute to extending the lifespan of the mattress. Here are some tips to keep the mattress more durable.

Mattress Protector

Buying a mattress protector along with the mattress will be an intelligent decision. We accidentally spill coffee, or other liquid on the bed so a waterproof protector can protect the mattress from these kinds of spills. Not only liquids but our bodily oils, skin flakes, etc. also fall on our bed without our knowledge. A mattress protector will prevent these kinds of dirt, or debris from entering into the mattress. Another major reason for using a mattress protector is that it keeps your warranty valid. Many companies say that the warranty will be nullified if the mattress has any stains on them.

Giving Enough Support

It is important to make sure that the mattress is correctly supported. It does not mean that you will have to buy a box spring or a foundation. However, the proper support to the mattress will prevent any wear and tear and also helps to retain the quality of the mattress. Memory foam mattresses which are considered as one of the best mattresses in India need solid support while spring mattress requires box spring. It will be a good idea to check the bed’s support each year.

Avoid Bouncing

 Jumping on the bed gives the mattress unnecessary pressure which will damage the mattress eventually. The frames cannot manage the weight of people jumping on the mattress.

Regular Cleaning Of Bed Linens

Eating on your bed can shoot the growth of bacteria in your mattress. Not only eating but also your skin oils, sweat, etc. can make the mattress dirty. Some of our pets prefer to sleep with us which means they will also shed hair which can grow bacteria. So to keep up with the hygiene you should wash your bed linen at least once in a month. Even if you use a mattress protector, it is advised to wash the protector as well so that you can sleep peacefully on a clean mattress.

Flip The Mattress

Flipping the mattress is a good way to prevent any damages to it. You can use both sides of the mattress. Rotating the mattress every month can help in keeping the same in good shape. Sleeping on the same side of the mattress can cause wear and tear and it will not give your body the proper support.

Vacuuming

Vacuuming the mattress once every six months can help the mattress from building up dust, sweat, or any allergens. Make sure that you remove all the bed linens before vacuuming and also give extra care while moving the mattress. Careless moving of mattress can result in sagging.

Keep Bedbugs Away

Bed Bugs can ruin a mattress in no time. When you are on a vacation, check if there are any bedbugs and if there is keep your luggage away. If not you will be carrying them back home and they will surely destroy your mattress. Best top rated mattress in India will be a good choice because they are sealed so that the bedbugs cannot enter the mattress.

Blog Source:- https://onlinemattress.home.blog/2020/01/23/different-ways-to-protect-a-mattress/