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Back, Neck and Shoulder Pain Eased with Six Sleep Suggestions – Part II

By Reach Stretch Studios |
January 31, 2022 |
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We will conquer the rollout of these 6 sleep suggestions in a two-part blog series. The purpose of these articles is to educate and inform those who may be affected by chronic back, neck and shoulder pain on ways to help alleviate their discomfort while sleeping.

To ensure readers have all the information needed, our team will include the following points within this two-part series:

  • A review of sleep accessories that will ease pain while you rest
  • A breakdown of mattress options that will help you decide which mattress will best support you in sleeping with as little pain as possible
  • A stretch regimen that can help eliminate chronic pain that distracts from sleep

Six Sleep Suggestions

In part I of our two-part blog series we discussed:

  • Pillows and Sleep Position Go Hand-in-Hand
  • The Right Pillow is E-V-E-R-Y-T-H-I-N-G
  • The Right Mattress Can Alleviate Your Pain

In part II we will discuss stretching before bed, getting enough sleep and total sleep hygiene.

Let’s get started.

Stretch Before Bed

4.Stretch Before Bed

When you have shoulder, neck or back pain, you may feel tight. Remember the importance of self-care and take the time to stretch out your neck and shoulders before you sleep. You should stretch this way every night before bed.  We’ve listed a couple of great stretches you can do below:

Neck Circles: This one is easy. Start by bringing your chin down to the chest and slowly rotate the head towards the shoulder, then back to your chest, then towards the other shoulder and finish back with the chin on your chest.

Shoulder circles: While standing, you’ll start by raising your shoulders and moving them in a circle. Then you will lower your shoulders and repeat.

Kneeling lat stretch: This stretch helps to loosen up the muscles in your back and shoulders, relieving pain and discomfort. To do this stretch:

  • Come into a kneeling position in front of a chair, couch, or low table.
  • Check that your knees are directly under your hips. You can rest on a blanket or cushion for extra support.
  • Lengthen your spine as you hinge at the hips to fold forward, resting your forearms on the surface with your palms facing together.
  • Hold this stretch for 30 seconds.  Repeat one to three times.

Stretch before bed with a roller.

 

get enough sleep

5.Ensure You Get Enough Sleep

There is no overstating the importance of sleepfor your body’s recovery. Sleeping is your body’s favorite thing to do –– next to eating.

Your sleeping habits and your pain levels are inextricably linked. Without sufficient good sleep, pain will likely increase the following day. Neck, back and shoulder pain can fight with your goodnight’s sleep allotment. But if you take our advice from part I of this article series and add in a few pillows here and there and stretch before bed, you’re empowering your body to receive a night of quality sleep.

Also, ensure you allow yourself enough time to actually sleep. No one is too old for a bedtime and the fact is our bodies like schedules.

develop good sleep hygiene

6. Assess Your Total Sleep Hygiene

Once you have checked off all the boxes – pillows, stretches and your sleep position – there is still more you can do to improve your sleep. The next step is to think about your sleep hygienein general. Is it cold enough in your room? Or does an open window trigger your allergies? These questions will help you assess if your bedroom is optimal for your sleep comfort.

Joint pain can get worse during winter months when the temperature drops. This can be caused by various reasons but many scientists believe it is the barometric pressure or tightening muscles. Electric blankets or heating pads during the winter could help with joint pain.

Let us not forget our addiction to phones and TV as factors affecting good sleep. The maintenance of healthy sleep hygiene will be a continual process that will of course develop over time. Once an optimal sleep routine is in place, maintain it.

Final Thoughts

It can seem like a never-ending effort to figure out how to sleep with back pain or shoulder and neck pain. Some of the suggestions are simple to implement, while others may require some time. Don’t make the mistake of thinking that buying a new mattress will fix all of your difficulties. Take the time to investigate and speak with your doctor about which options are best for you.

Stretch & Recovery Therapy is LIFE!

  • Whether you have an active or inactive lifestyle, lift boxes, an athlete, stay at home mom, sit too long, on your feet all day, stare at computer/phone screens, don’t exercise enough, exercise too much, for all fitness levels, all sports, all ages, female or male… Stretch & Recovery Therapy is for EVERYONE!

WHY ITS IMPORTANT TO WORK WITH A RECOVERY THERAPIST

  • Doing at home stretch and recovery is great but it’s simply not enough to get you the relief you need.
  • There are many stretches and recovery therapies that you won’t be able to complete without assistance from a certified recovery therapist.  A certified recovery therapist will help get you the relief you need and to keep your aches, pains and stress from returning.

REACH’s 2 STEP APPROACH TO RECOVERY THERAPY

  1. IDENTIFY THE ROOT CAUSES OF YOUR ACHES AND PAINS: At Reach, we start your Stretch and Recovery journey with your Mobility Risk Factor Assessment. This assessment allows us to pinpoint the causes of your aches and pains, muscle imbalances and weakness, and posture or mobility limitations. After your assessment, we can proceed to step 2!
  2. CUSTOMIZE YOUR RECOVERY THERAPY PROGRAM: Based on your Mobility Risk Factor Assessment, a custom Stretch & Recovery therapy plan will be created. The program is designed just for you and will target your areas of concern and interest. Each session includes a balanced blend of Corrective Stretch, Percussion, Compression, CBD, and Heat Vibration Therapy. This takes the guesswork out of choosing the Stretch and Recovery therapies that will be best for you!

 

FREE Stretch & Recovery Therapy Session!

Our Recovery Therapist can get you the relief you need!

Book Now

Sources:

6 Sleep Tips to Relieve Back, Neck and Shoulder Pain

8 Stretches before bed

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Privacy Policy

Privacy Policy for Reach Stretch

We respect and are committed to protecting your privacy. This privacy statement explains the Personal Information we collect, how we process it, and for what purposes. This privacy notice is governed by Reach Stretch, LLC (“Reach Stretch”) on behalf of the organization identified on this site (“Reach Stretch”).

Please read this policy carefully to understand our policies and practices regarding your information and how we will treat it. By using this Website, you accept the terms of this privacy policy and the data use practices described. By calling Reach Stretch and/or it’s representatives directly, you accept the terms of this Privacy Policy and acknowledge that you will receive future communications via phone, text, email.

Personal Information we collect

Personal Information is information, or a combination of pieces of information, that can be used to identify you. Your health and Personal Information is collected, maintained, stored, and protected in accordance with all applicable data privacy laws. We collect the following types of information:

  • Demographic information: You may provide us with your name, gender, age, and contact information such as email address, phone number, and address.
  • Information about your health: You may provide us with information relating to your medical condition and diagnosis. This includes answers to questions about your symptoms, prescription information, treatment history, family health history, diagnosis, and other relevant information pertaining to your health.
  • Health insurance information: You may provide us with information about your health insurance coverage.
  • Tracking: Our servers collect information from you, including your browser type, operating system, Internet Protocol (IP) address (a number that is automatically assigned to your computer when you use the Internet, which may vary from session to session), domain name, and/or a date/time stamp for your visit.

 

How we obtain Personal Information

Reach Stretch only obtains and uses Personal Information that we actually need in order to perform and improve our services. We obtain your Personal Information in a number of ways, specifically when you: 

  • Provide it through completing an online form, questionnaire, quiz or survey on our site.
  • Provide it while communicating with our call center representatives via telephone, email or text.
  • Visit our website. We automatically log some basic information like how you got to the site, where you navigated within it, and what features and settings you use. We use this information to improve our websites and services.

How we use your Personal Information

We will use your Personal Information for the following:

  • Verifying your identity to ensure all communications are secure and confidential
  • Responding to your inquiries or requests
  • Facilitate appointment scheduling
  • Delivering educational or marketing information, products and services to you, including that which may be relevant or helpful based on your answers and feedback through surveys and questionnaires (you will always have the ability to “opt out” of any such communications or programs).
  • Internal business purposes or analytics, including to analyze a specific patient population or evaluate patient programming
  • To help us improve our services by understanding site usage.

Sharing Personal Information with Third Parties

Under no circumstances shall Reach Stretch or Reach Stretch sell your personal or health information to third parties for marketing or sales programs.

Please note that Reach Stretch and/or Reach Stretch may engage other parties to carry out the activities described above, and in those cases ensure those third parties maintain appropriate data privacy and security safeguards to protect your personal and health information.

Security measures for Personal Information

The security of your Personal Information is important to us. We follow generally-accepted standards to protect your personal information. When we transmit data over the internet, we protect it through the use of encryption. Reach Stretch complies with applicable data protection laws, including applicable security breach notification laws.

Use of Cookies

Reach Stretch and/or Reach Stretch may use third-party analytics services like Google Analytics provided by Google Inc. (“Google”), Facebook pixel service provided by Facebook, Inc.(“Facebook”), or other similar products that may use Cookies. Cookies are small files that a site or its service provider transfers to your computer’s hard drive through your web browser which enables the site’s or service provider’s systems to recognize your browser and capture and remember certain information. Cookies may be deleted from your computer or device at any time by utilizing the appropriate web browser settings.

 

Reach Stretch and/or Reach Stretch may use cookies to:

  • Develop and show more relevant content  you  may be interested in, such as our products, services and causes.
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  • Limit the number of times that you see an ad so you don’t see the same ad over and over again.
  • Measure the performance of ad campaigns across different browsers and devices used by the same person.
  • Gain insights about the people who visit our website and/or view our digital materials.

 

By visiting our website, you acknowledge that you accept and consent to our privacy practices as well as those of Google Analytics, Facebook pixel or other products referenced in this policy

Your California Privacy Rights

In addition to the privacy information described in this privacy policy, California Residents have additional rights under the California Consumer Privacy Act of 2018 (CCPA). Subject to certain limitations, California residents have the following rights:

  • Right to Notice. You have the right to receive notice about the categories of Personal Information we have collected about you within the last 12 months, the sources from which that information was collected, the third parties we share information with and whether we have sold your personal information.
  • Right to Access. You have the right to receive a copy of your personal information.
  • Right to Delete. You have the right to request the deletion of your personal information, subject to certain exceptions.
  • Right to non-discrimination. You have the right to not be discriminated against for exercising any of the above-listed rights.

To exercise the access, notice, and deletion rights described above, please submit a verifiable consumer request by emailing us at privacy@reachstretch.com.

Children’s Information

We do not knowingly collect Personal Information online from children under the age of 13. If we learn we have collected or received Personal Information from a child under 13, we will delete that information. If you believe we might have any information from or about a child under 13, please contact us at privacy@reachstretch.com.

Contact Information

Reach Stretch has appointed a Privacy Officer to oversee our management of your Personal Information in accordance with this privacy policy. If you have any questions or concerns about our privacy practices with respect to your Personal Information or wish to exercise any of the above rights, you can reach out to our Privacy Officer by sending an email to privacy@reachstretch.com or by writing to Privacy Officer, Reach Stretch, 11211 Taylor Draper Lane, Suite 115, Austin, TX 78759.

Changes to our Privacy Policy

This privacy policy may be updated from time to time. When updates are made, the version date located at the bottom of this policy will also be updated accordingly to reflect when revisions have been made. It is advisable to revisit this page and reread this policy to see if any revisions may affect you.

Last Update: 10/30/2020

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