If you suffer from headaches and ongoing head, neck and shoulder pain, try the following at-home care:
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Ensure your mattress is firm and supports your back properly.
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Sleep on a pillow which provides ample support for your neck. A pillow that’s too high or too low may cause strain on your shoulders.
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If you sleep on your side, hug a bolster or pillow to keep your shoulders aligned.
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Ensure both your office chair and car seat provide good spinal support.
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When lifting heavy objects, always bend your knees. Never bend from your waist to lift something.
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Enjoy a warm, aromatic bath or jet shower each evening.
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Perform stretching exercises daily.
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Swim for 30 minutes non-stop, twice a week.
Eucalyptus Day Spa & Training Academy
Get a good night’s rest
DO
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Exercise each day, preferably in the morning.
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Get regular exposure to outdoor or bright light during the day. This allows the mind and body to be aware of the difference between day and night – as melatonin is produced during the night, when the body is exposed to the dark.
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Enjoy a relaxation exercise – such as muscle relaxation, imagery, massage or a warm bath – before retiring, to promote deep sleep.
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Go to bed at the same time each day. This allows your mind and body to rest at a regular, fixed time.
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Bedroom temperature should be comfortable – not too cool, or too hot.
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Feet and hands should be warm, wear socks and or mittens if necessary.
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Ensure the bedroom is quiet.
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Keep your bedroom dark enough to facilitate sleep. Melatonin levels start to rise by about 8pm to 10 pm and peak by 2am to 3 am.
DON’T
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Avoid exercising three to four hours before bedtime. Your heart and adrenaline levels need time to slow down.
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Never engage in stimulating activity just before bed – such as playing a competitive game, watching an exciting TV programme or having an important discussion.
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Don’t consume anything with caffeine – such as coffee, tea, chocolate or soda – in the evening.
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The bed is only meant for sleep and sex. Don’t “confuse” the mind and body by watching TV or reading.
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Never go to bed too hungry or too full.
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If you suffer from insomnia, don’t take daytime naps.
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Never command yourself to go to sleep. This only makes your mind and body more alert.
Pacific Sleep Centre – Ear, Nose & Throat Care
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