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SLEEP SUNDAY – LET’S TALK ABOUT THE BEST WAY TO GET A GOOD NAP…

The jury is out about whether a daily nap is good or bad for you but as far as I am concerned I could not cope without my little nap every afternoon.

They do say that napping can restore alertness, enhance performance and help overcome fatigue as used by Winston Churchill and Einstein, who both enjoyed an afternoon nap. It helps with a quicker reaction time and better memory.

I never get a full night’s sleep due to pain waking me up but a 30-minute nap in the afternoon can help me to catch up on one 90-minute cycle missed during the nighttime.

The nest time for a nap is supposed to be between 1pm and 3pm, but I don’t think this needs to be followed rigidly. My nap is usually between 2.30-3.0pm but never later than that. They say if you nap between 1pm and 3pm it will follow the natural cycle of your circadian rhythm.

The US company Google advocate napping at work and actually provides nap pods which block both light and sound. AMAZING…

A NASA study on sleepy military pilots and astronauts found a 40-minute nap improved performance by 34% and alertness by 100%.

According to the National Sleep Foundation, 74% of women get less sleep per night than men but women feel guiltier about taking a nap.

A power nap can also be great to awaken your fatigue which can set in after 1pm. They do say that you should keep your naps short.  Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterwards. However, young adults might be able to tolerate longer naps.

Simply shutting your eyes for 10 minutes is all you need to feel a new you so enjoy it when you can.

Source: Dreams National Sleep Foundation

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THREE WEEKS POST BILATERAL RADIOFREQUENCY ABLATION SURGERY…

It is now exactly three weeks since I had my radiofrequency ablation surgery.

On my 2nd week, we had a few days away and a car journey which should have taken a maximum of 4hrs but unfortunately took 8.5 hrs due to protestors on a motorway which was closed in both directions.

This was obviously not an ideal ride post-surgery. The hardest part was that we were directed onto different routes but these routes were full of many other people being diverted so they just got busier and busier. I was told by the physiotherapist that I should be fine with a 4hr journey just as long as I took regular breaks to move around and stretch.

However, the trouble with the diverted routes around the countryside meant that we could not find many places we could just pull over and stop for a while. Every time we thought we would have a break we seemed to end up in another queue of traffic.

By the time we reached our destination, I had only managed two stops throughout the day and I needed help to get out of the car as my back was in such a spasm. On my post-surgery paperwork, it did mention that you may get the odd spasm but I don’t think it meant after sitting in the car. I obviously needed a lot more of my medication that day but I was pleased and surprised to find that the following day and after a sleep in a strange bed I was not too uncomfortable.

I am now down to just paracetamol twice a day and I am doing my exercises regularly. My back still feels bruised and I still get pain after sitting for a while and pain and stiffness first thing in the morning but it is still really early days at the moment so I am just going to keep my fingers crossed I progress to being pain-free in the not too distant future.

Everyone is different with regards to how long they are pain-free from 6 weeks to 6 months or even years so it is just a waiting game at the moment but I have every confidence that it has been a success and I will post another update at the six-week mark which seems to be a very popular turning point for most people after this procedure.

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24 REASONS TO TAKE UP WALKING FOR YOUR HEALTH…

  1. To help tone your muscles.
  2. To boost your immune system.
  3. To reduce the risk of cancer.
  4. To help you sleep better.
  5. To help you keep fit.
  6. To activate stronger and healthier bones.
  7. To make you feel more energetic.
  8. To improve your confidence.
  9. To help strengthen your heart.
  10. To help raise money for a charity.
  11. To enjoy nature.
  12. To keep your weight in check.
  13. To help prevent osteoporosis.
  14. To boost your Vitamin D levels.
  15. To make you feel happy.
  16. To lower your blood pressure.
  17. To lower your cholesterol.
  18. To delay ageing.
  19. To increase lung capacity.
  20. To reduce stiffness and pain.
  21. To lower your blood sugar levels.
  22. To improve your mental health.
  23. To help you lose weight.
  24. To enjoy something that is free.