Mattress Wars – Conclusions

I've thought, talked, written and dreamed about mattresses this past few weeks.  My conclusion? I have yet to find the perfect mattress. When I do, I don’t care what it will look like, but it will feel like I’m sinking into a cloud or floating weightless in any position I choose. And, it will be priced above conventional mattresses because it will last longer and alleviate the need to shop for mattresses ever again. Lastly, it will work for both my spouse and I (and the occasional feline visitor).

In the meantime, use these tips in shopping for your next mattress:

1. Visit your chiropractor to check on any pain you are having. That back pain in the morning may not be caused by your mattress and a simple adjustment will save you the headache of a new bed purchase.

2.  Go in person. Use my tips from Part 6. And here you find additional useful information from Elizabeth Mayhew:  http://today.msnbc.msn.com/id/22728644#.UCINb0Svf0g

Good hunting, and good sleeping!

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Mattress Wars – Part 6: How to buy a Conventional Mattress from one Chiropractor's view

To determine if a conventional mattress is the proper firmness, an assistant will be necessary.

1.  First, lie on your back near one edge of the bed. Have your assistant bring their eyes down level with the top of the mattress and look all along the contact area between it and your spine. Then have them try slipping one hand between the small of your back (just above the pelvis) and the mattress. It should slide in between with some effort. If they can see daylight, or the hand slides in without difficulty then the mattress is too firm. If it is almost impossible to insert the hand, then it is too soft.

2.  Second, lie on your side with your back to the edge of the bed. Again have your assistant squat down, eyes level with your spine, and visualize the spine from shoulders to pelvis. If the line formed is straight, then the mattress is probably the correct firmness.

One final bit of information: they (the hidden, all-knowing gurus of conventional mattress lore) say that a well-constructed mattress that has proper care is good for five years; a cheap mattress is good for two years. Realizing that they are the experts, but also that they are in the business of selling mattresses, you can probably safely double that estimate. Mattresses and box springs need to turned regularly, and those mattresses that are so designed should be flipped, as well. Conclusion: if your bed is more than ten years old, you need a new one.

Good luck with your hunt for the perfect bed!

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Mattress Wars – Part 5: Conventional Mattresses, sleep, pain and your body

Finally, conventional mattress and box spring sets – many different ideas have been tried over the years to equalize the pressure under a reclining body. I can’t begin to tell you any more about current technologies than what we all see on the commercials every day. Sealy and Serta mattresses are endorsed by most of the chiropractic colleges and are probably excellent products (they also are great benefactors in their donations to most of the chiropractic colleges). One of my patients visited the Duxiana store in Scottsdale, AZ – they had to tour the factory before the sales person would show them any products or discuss price. He said there is no doubt that they produce a spectacular bed, but they had to go somewhere else to find one that fit within their budget.

The mattress marketplace has become increasingly complex over the past 15 years. It used to be you had just one basic choice – an innerspring mattress. These days innersprings have become more complicated (as they have gained size, they've also gained a variety of different layers, pillow-top options, and spring variations).

To see how a conventional mattress is made, go to http://lowestpricefurniture.com/howmattressesaremade.aspx

This picture from http://www.amerisleep.com/ illustrates why you may have back pain with a conventional mattress:

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Mattress Wars – Part 4: Water Beds – Pros and cons from a 20-year veteran

From a purely theoretical view a water bed is the perfect answer to equal pressure. The water gives way easily to the convex body locations and moves into the concave areas to provide more support.  Air mattresses, such as the Sleep Number Bed are almost identical to a water mattress in their support.

As most people realize (except for some engineers) there can be a vast difference between theory and reality. A water bed is theoretically perfect, but a large number of people are unable to sleep on one for one reason or another – they are definitely awkward to get into and out of, for example.

Also, over time, something changes, and someone who used to love sleeping on the water bed can no longer get comfortable – my wife and I lasted twenty years before we had to get rid of ours (she couldn’t take it anymore). I've heard this story from many of my patients -- one spouse loved it and the other hated it – makes for a great marriage, doesn’t it?

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Mattress Wars – Part 3: Memory Foam Mattress -- Lumpy or Luxury?

A different type of problem comes into play with the memory foam option. The memory foam moulds itself into the shape of whatever is lying on it. This process takes a short period of time, approximately 30 seconds, to conclude properly. When the pressure is removed, the low areas take almost two minutes, by my timing, to completely return to level. If you lie down and sleep like you are dead, never moving all night long, then you would probably be comfortable. If you are a restless sleeper, shifting position every few minutes, you would be lying on a lumpy mattress for much of the time and probably not enjoy it.

Another factor to consider with the memory foam was pointed out by one of my patients. If you sleep warm, meaning that a sheet is often too much covering for you, then the insulating properties of the foam will most likely make you feel as though you are in an oven and you will be too hot to get the rest that you need. My patient tried one out at the mall and accidentally fell asleep, lying on it for almost 30 minutes. He said it was very comfortable, but when when got off it, his entire back, and the covering on the bed, were completely soaked with perspiration, and he said he would never be able to make it through a full night like that. If you sleep like a mummy, and need five blankets when your bedroom temperature is 80°, then this may be the perfect option for you.

On the flip side, those that love their Tempur Pedic or memory foam beds have this to say:  very comfortable, sleep soundly, soothing. If you are happy with your memory foam mattress, please share your opinions and experiences.

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Mattress Wars – Part 2: A Firm Mattress -- What does FIRM mean?

What does FIRM mean?  First, let me quote one of my instructors who said, “If firm meant hard we would all be sleeping on marble slabs.” I realize that many people believe that they sleep much more comfortably on the floor than in their bed. I, personally, have NEVER woken up after falling asleep on the floor and not had a number of stiff and painful spots.

We've all met someone that has a bad back and needs to sleep on a super firm bed, but we've also met someone that has a bad back and needs soft couches, chairs and bed to make it through.  Our body responds differently depending on what is hurting.  (You should really see your chiropractor to get help for what is hurting rather than rushing to firm or soft beds ... hint, hint, hint.)  So, firm means something different to each person.

A ‘firm’ bed means that there will be the same amount of pressure on every square inch on the bottom side of the sleeper’s body. From a purely theoretical view a water bed is the perfect answer to equal pressure. The water gives way easily to the convex body locations and moves into the concave areas to provide more support. Similarly, an air bed provides even pressure beneath the body. Also, believe it or not, a board under the mattress only takes the springs out of the equation – it has no effect on the mattress.  Other selections include the ‘memory’ foam mattress or pad, and, of course, the conventional mattress and box springs.

We'll take a look at these different mattress types over the next few posts. Make sure you weigh into the conversation with your experience and opinion.

How do you define FIRM?  Or do you prefer SOFT?

Getting rid of your pain,
Dr. Steven Ray, Chiropractor
Val Vista Chiropractic

Mattress Wars – Part 1: A Series of Posts On All Things Mattress

"You spend about a third of every day in bed. Whether that time is spent blissfully slumbering – or tossing and turning – depends a lot on your mattress.

"A mattress can impact a person's sleep," says Michael Decker, PhD, RN, associate  professor at Georgia State University and spokesman for the American Academy of Sleep Medicine.

One way that your mattress affects your sleep has to do with the network of fine blood vessels, called capillaries, that runs underneath your skin.

"When you lie on any part of your body for an extended period of time, the weight of it reduces the flow of blood through those blood vessels, which deprives the skin of oxygen and nutrients," Decker says. This causes nerve cells and pain sensors in your skin to send a message to your brain for you to roll over. Rolling over restores blood flow to the area, but it also briefly interrupts your sleep.

Ideally, a mattress that reduces the pressure points on your body should give you a better  night's sleep, Decker says. Yet the ideal mattress is different for each person.

Sleep is essential for a person’s health and wellbeing, according to the National Sleep Foundation (NSF). Yet millions of people do not get enough sleep and many suffer from lack of sleep. In general, most healthy adults are built for 16 hours of wakefulness and need an average of eight hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep. Others can't perform at their peak unless they've slept ten hours. And, contrary to common myth, the need for sleep doesn't decline with age but the ability to sleep for six to eight hours at one time may be reduced. (Van Dongen & Dinges, Principles & Practice of Sleep Medicine, 2000)

So, how do you improve your sleep? According to the Mayo Clinic, they suggest these seven steps to better sleep:  http://www.mayoclinic.com/health/sleep/HQ01387

1. Stick to a sleep schedule.
2. Pay attention to what you eat and drink
3. Create a bedtime ritual
4. Get comfortable
5. Limit daytime naps
6. Include physical activity in your daily routine
7. Manage stress

I'd like to add one more to that list.

     8.   Get a good mattress.  Evaluate what you have and decide what you need.

This, my friends, is the kick-off for Mattress Wars.  A series of blog posts looking at each mattress type and recommending how to choose a mattress.  Weigh in on your mattress experience.

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Olympic Games, NFL, Weekend Warriors and Chiropractors

Did you know that there is such a thing as a Certified Sports Chiropractor?  This is a doctor who has spent a lot of extra time in classes learning about sports injuries and the chiropractic, as well as medical and physical therapy, treatments for those injuries.  But the connection between sports and chiropractic is much broader than just injuries.

In 1987 my nephew, who is now 6’ 8” tall, was playing basketball for Mesa Junior High.  One afternoon he called and asked if I could adjust him because his back was hurting.  I helped him get out of the pain that day, and he started getting adjustments about every two weeks.  Around the fourth or fifth treatment he asked me, “Can adjustments help you play better?”  I said, “Why do you think that all professional sports teams now have at least one chiropractor?  Why do you ask?”  He explained that for several days following a chiropractic treatment he would score more points, and could think of no other explanation.

During the pre-game show for Superbowl XXIV in 1990, Joe Montana did an interview while lying on a portable chiropractic table in his hotel room. He was being adjusted by Dr. Nick Athens, a chiropractor from San Carlos, CA.  Irv Cross spent several minutes of the interview questioning Dr. Athens about chiropractic and its benefits – apparently, a number of the 49ers received regular chiropractic care from him.  They ended up winning the bowl game, and Montana gave a portion of the credit to Dr. Athens and his treatments.

Just recently, the Olympics started, and Doctor Aaron Rose, a chiropractor from Columbia, MO is going to London to serve as one of the chiropractors for the US Olympic team. There have been chiropractors serving at the Olympics since their unofficial presence in 1976.  They were officially recognized in 1991 by the USSR Olympic team, and today there exists the International Academy of Olympic Chiropractic Officers coordinating the efforts of the more than 60 chiropractors who serve at each of the Olympic games.

Sports is one of our activities which can definitely lead to injuries, even when everything is done to prevent them.  More importantly, sporting events demand our very best efforts, and a spine which is kept in line by regular chiropractic adjustments not only will hurt less, but will allow the nervous system, and thus the body, to function better, delivering a better performance with less injuries.

Go Team USA!

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic