Dorn Spinal Therapy

7 Tips to Say Good-bye to
Morning Stiffness
Do you find it difficult to get out of bed in the morning? Is the stiff back keeping you down? The thought of getting up sends unpleasant feelings down the spine? Does it take an hour or two for your body to �warm up' and your joints and muscles to loosen before you can tackle the tasks of the day?
If you answered yes to one or more of the above questions then this is an article you should read. And above all, you shouldn’t worry too much as you are not alone.
According to the American College of Rheumatology, Fibromyalgia affects 3 to 6 million Americans. That's 1 in 50 Americans, with seven times more the frequency in women than in men. And according to the NHIS, by 2030 an estimated 67 million Americans are projected to have doctor-diagnosed arthritis.

Morning stiffness is one of the more common complaints doctors hear about from patients with fibromyalgia, arthritis, rheumatism and those whose bodies no longer rebound after a day of activity�"even gardening�"like it used to.

Don't let morning stiffness cut your day short, by starting it later... And while most people reach for muscle relaxants and pain relievers to get them going, you don't need to.
Why do we suffer Morning Stiffness in the back?
The basic causes of morning stiffness are
�lack of daily physical activity,
�being overweight,
�having a poor diet,
�not sleeping properly
�being in an environment that tends to be cold and/or damp.
Exercising on a daily basis (even walking while swinging your arms) is a great way to release those feel-good endorphins, get the blood moving and help clear nasty toxins from the body. Even better if you can go for two 0.5 hr walks a day rather than only 1 long one. May be in the morning before breakfast, it will certainly taste much better after a nice walk, and at night after dinner to also help the digestion.

Being overweight causes your spine to carry unnecessary kilos which strains not only the spine but also your joints, muscles, tendons and ligaments.

A poor diet that is high in simple carbohydrates causes weak muscles, bad posture and lethargy. So stay away from white breads, ready meals etc. and turn to fruit and fresh vegetables instead. Not only will you lose weight easier and lasting but you will also do your entire digestive system a huge favor.

Poor sleeping posture can lock your body in a bad position for hours, causing reduced blood flow to the local muscles, and a buildup of lactic acid, causing stiffness. Ideally you sleep on your back as that position allows all your organs and body parts to relax and refresh over night. DO NOT sleep on your tummy. It is the worst position you could be in.

Living or working in cold or damp environment causes muscles to stiffen as the blood flow through the body is restricted. Make sure you keep warm as much as possible and have natural air flow in your living spaces.
How can you say good-bye to Morning stiffness?

1) Be sure to get lots of deep sleep, (the hours before midnight are the most precious ones) so your body can repair and recharge. Make sure you don’t have a TV in your bedroom so you are not tempted to watch TV before you fall asleep. With all the negative reports and stupid soaps going on you take that negativity into your dreams which will affect your sleep. Instead you could get some soothing background music happening if you need something to listen to in order to forget about your worries and negative conversations from the day.

2) If you get cold over night make sure you have another blanket handy you can use rather than lying stiff and awake, hoping you will go back to sleep in a minute. You won’t, your body wants to be warmer and you have to provide it. It is better though to sleep in a well ventilated room with fresh air and 2 blanketts than in an overheated room which might get you sweating.
3) Stress is one major cause for stiffness so if you are stressed out it is time to look for some stress management programs in order to get you relaxed. There are many out there, talk to friends and colleagues, some might already have used one or the other.

4) Take a hot shower. This serves as a means to induce sweating, promote blood circulation and release muscle spasms. Simply stand under the hot water and... relax. Or take a hot water bottle and place it under your lower back � that way at least you save some precious water and enjoy the warmth and the loosening up for longer.

5) If you opt for the shower, do some gentle stretches after you have warmed up to make sure you go to bed with stretched muscles. Reach up, to the sides and slightly back. Do some knee bands and some �touch-your-toes� bends. But do it easily, stop when it hurts and don’t overdo it otherwise the effect from the shower has worn off again�

6) Do some easy stretches while lying in bed, make yourself as long as possible. Also do some cat stretches. This will stretch and loosen the muscles and help flush them with more blood.

7) Drink lots of water. 70% of our system is water and we have to keep it that way in order to keep the organs and muscles healthy. And remember coffee or tea are not classified as water � sorry.


These simple tips followed regularly with joy and dedication, along with some minor lifestyle changes and changes to the living environment, can help you overcome morning stiffness in no time.
For more information and easy exercises to help your back go to www.backcaresolutions.net/bookphp