Here we are on the third and final part to the series on surfing injuries and how chiropractic care can help. If you missed the first two articles, you can find them here…. In those articles we covered the neck, shoulders, chest, ribs, lower back and hips. This final piece will cover the arms and legs.

Elbow

Paddling is an essential part of surfing which means elbow pain is common, especially on the inside of the arm. “Surfer’s elbow” originates in the flexor carpi ulnaris (a muscle responsible for flexing the wrist) because of the repetitive paddling and pop ups with each wave.

Elbow pain on the outside of the elbow can be caused when the biceps muscle is worn down. This could occur during long stalls in a barreling wave or during layback snaps. Tendinitis is common in this area due to the repetitive action. This could also cause inflammation or irritation in the ulnar nerve causing burning pain shooting into the tips of the ring and small finger.

The best thing for these injuries is stretching exercises that will release the tension in the flexor. There are also exercises that can strengthen the muscles in the arm to help avoid this in the future.

Knee

The majority of all surfers have suffered from injuries and arthritis in the knee despite the fact that the time spent standing is minimal (in most cases, less than 5%). We run into a bit of a sticky issue here though. There have been numerous arguments that many exercises associated with muscle development and/or rehabilitation have been documented to actually worsen arthritis in the knee. Treadmill running, squats and leg extensions are very popular in most training circles. You will see opinions going both ways on these exercises, but the one exercise that everybody agrees on is cycling. Whether you use a stationary bike or the real thing, cycling is a great replacement for both the aerobic training and knee rehabilitation.

Anterior knee pain syndrome comes from the overuse of the body in the different forms of physical stress involved in surfing. Rest away from the board is your best option for relief.

For some surfers, overly bent knees cannot be avoided in certain situations. If the surfer is riding a fast tube backside, the “pig-dog” position, where he crouches low over his bent front knee, back leg extends back, outside hand holds onto the outside rail and his inside arm extends up, touching the face of the wave will push the patella (kneecap) of the bent knee against the thighbone.

Landing an air also causes tremendous stress to the knee. Even the slightest amount of swelling or muscle strain can cause pain at the back of the knee. Unless the knee is extremely swollen or unstable, rest, ice, compression and rehabilitation will get you back out there in no time.

Another common surfing injury comes from prolonged sitting on the surfboard where the insides of the knees are in contact with the board. This can lead to numbness and tingling in that area called “saphenous neuropathy.”  The healing time on this injury is from a few days to weeks.

Knee Knots

Like the chest and hip knots from previous articles, these come from board contact while knee paddling. These “knots” are benign masses and will go away with time away from your board. If you find that they are tender, show excessive redness or if you develop a fever, please seek immediate medical attention.

This finishes up my three-part series on surfing injuries. Neither the list of injuries nor the treatment for them is exhaustive. I hope this information has helped, and as always, if you have questions or need further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.

As discussed in my previous article, living and working in Southern California has its perks. It is the perfect climate for those people who enjoy outdoor activities and surfing is one of the most popular. In the first article of this series , I covered the neck and shoulders and the types of injuries a surfer might suffer from. Let’s work our way down the body.

Chest and Rib Knots

This type of injury is unique to surfers. Chest knots or “collagenomas” are fluid-filled lumps on the ribs and sternum that come from paddling in a paddling position while short-board surfing. Draining these lumps has proven ineffective. The best treatment available is the use of ice on the swollen area and some light stretching.

Ribs

With the abuse that a surfer’s body can go through, rib injuries are very common. At any given time, there could be a bruised, strained, broken, or separated rib from surfing.  Some surfers who have high pain tolerances can push themselves too far and actually tear their ribs away from the cartilage that attaches them to the breastbone. This is called a costochondral separation. This type of injury can occur when the surfer pops up on their board or lands hard on their feet.

In the case of a rib injury, there will be pain and tenderness at the site of the injury. The person may also experience pain when they move, breathe, cough or laugh. Rest and ice for a few days will help with the selling and pain. Rib injuries do take some time to heal and could keep you out of the water for a while. Bruised ribs or costochondral separations can take 3 to 4 weeks to heal. Broken ribs take twice that and require treatment by a physician.

Low Back

The position a surfer is in as he or she paddles will often cause a spinal hyperextension in both the neck and lower back. Just think of the position that person is in as they try to see and paddle at the same time. Prolonged exposure to this can lead to a low back strain or a stress reaction of the vertebrae called “spondylolysis”. If this reaction is allowed to progress, it could cause a stress fracture in the lumbar (lower) spine. Chiropractic care can relieve the stress in the lower back, but if the pain is centered around the spine instead of the surrounding muscles, or if there is any pain shooting down the legs or into the groin, please seek medical care from a physician.

Hip

An important part of surfing, the hip flexor and surrounding muscles carry the load when surfers pop up on their boards and maneuver while riding a wave. Muscle strains in this area are common and could leave the surfer susceptible to further injury in the hip-socket. Without proper care and maintenance, it could lead to impingement, functional limitations and arthritis. Stretching can both prevent and rehabilitate these areas.

Hip Knots

Like the chest and rib knots listed above, these are associated with paddling on short-boards. These are also unique to surfers and ice and stretching are still the best treatments for this.

There will be one more article to finish up this series that will cover the arms and legs of surfers. I hope this information has helped, and as always, if you have questions or need further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.

I am very fortunate to have my office in Santa Monica. Southern California gives its residents the opportunity to take advantage of the outdoors year round. It is no secret that one of the more popular outdoor sports here is surfing. If you’ve done any surfing, than I’m sure you’ve been beaten up by the ocean once or twice. Surfers are notorious for trying to “work through” their injuries and not seek medical attention. They would much rather continue to surf in pain than be told that they need step away from the beach for a while.

Sprains and strains of the shoulder, neck, back and hip are the most common injury for surfers. This type of injury can be prevented or limited in scope if they warm up and cool down properly. If you have read any of my other posts, this will sound like a broken record, but it is amazing what a difference is made with even just a short 5 minute warm up of stretching the muscles can do. For the purpose of this article, we are going to focus on the upper body, with another article covering the bottom half to follow.

It is imperative that we define these injuries and how they should be treated. Most athletes will take ibuprofen to help relieve some of the pain from a sprain or strain. Contrary to this popular belief, this could actually be counterproductive. Some pain relievers like Advil, Motrin & ibuprofen could increase scar tissue formation.

Strains are defined as partial or complete tears in a muscle and have three levels. A grade 1 strain is associated with small tears within the muscle fibers. Muscle strength stays normal healing takes 10-21 days. The muscle fibers are partially torn in grade 2 strains. The athlete will experience reduced strength and up to four weeks of physical therapy is required. A complete muscle rupture occurs in a grade 3 strain. Serious medical care and possibly an MRI is needed to fully evaluate the injury. You can expect to see swelling in grade 2-3 strains.

Most surfing injuries fall under the grade 1 category. The surfer will generally not feel pain until one to two hours after surfing or training. A break from surfing is required because a “chronic” development can lead to a build up of scar tissue and the possibility of a future rupture.

Sprains are injuries to a ligament, which are tough fibrous tissues that hold bones together across a joint. This injury can create pain or instability in the injured joint and is also listed in three levels. With grade 1 sprains there is pain and swelling, but no instability. Like the sprains, this injury is associated with small tears in the ligament. Time, rest, ice, compression wraps and elevation are required for healing. There are partial ruptures in grade 2 sprains that could cause some instability within the joint. Physical therapy may be required as well as prolonged rest, icing, compression and elevation. Grade 3 sprains may actually feel less painful than grade 2s, but there is a complete rupture of the ligament and much more swelling. A brace and possibly a surgical procedure is necessary for full healing.

The majority of surfing sprains are considered grade 1, but could progress up the spectrum if not taken care of. Chiropractic care is used often to treat surfing injuries. It is used specifically to regain the range of motion in the joint.

Neck

Chronic neck injuries typically fall under the muscle strain category. The neck muscles will spasm creating hard, tight muscles that are very tender. Pain will occur when the head is moved to either side or up and down. It is imperative to determine if the pain is emanating from the spinal column or within the muscles that surround it. Many surfers suffer this type of injury from all of the time paddling with their necks hyper-extended. Chiropractic manipulation can help relieve the tension in this area and restore the range of motion.

Shoulder

The shoulder is a popular target for surfing injuries. Because surfers are “overhead athletes,” they are susceptible to shoulder instability and injuries known as “rotator cuff strain” and “multidirectional instability”. The rotator cuff complex is what gives the shoulder stability and also connects the shoulder blades to the arms and collarbones. It is also the most vulnerable area for injury on a surfer.

Surfers my also end up with a problem with their posture where their shoulders are rounded and have a forward head posture called “upper-crossed syndrome.” This can also be treated by a Doctor of Chiropractic where the patient assumes a supine position (laying on their back) on a table.  A rolled towel or a foam pad is placed under the midline of the back. The chiropractor will gently push the shoulders toward the table, stretching the chest muscles.

If you are dying to get back on your board, but are dealing with pain like what has been described here, a chiropractor can get you back out there before you know it. Why suffer when you get back out there pain free?

For further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.

Now that we are in the heart of the summer, outdoor activities are in full swing for most. Whether it is gardening like we recently discussed, cooking out or just sitting by the pool, we all try to get our fill of the fresh air and sunlight while we have it. Many exercise routines start heading outside as well during these months. Whether you are a workout expert or decided to try and do something after the Independence Day Barbecue, congratulations on taking the right steps to being healthy.

Throughout the country, activities such as golf, tennis, bike riding or water sports are very accessible. No matter which one you choose, you must always make sure not to over do it. Many of these activities or exercises require that your body warm up in advance. Without sound judgment, you could put yourself at risk for injury.

When our body is stressed or damaged it will tell us, and we need to listen in order to avoid further pain and injury. Stiffness, tight muscles, aching and even pain are signs that we have overdone it. You would be amazed what just a few little things could do to make us feel better and our bodies more efficient when we exercise.

If you’ve read any of my previous articles, you know how important stretching and warming up are to any activity. 5-10 minutes for a warm up and the same for a cool down should be sufficient. The focus should be the muscles that will be used most in whatever activity you plan to take on. Gradually increase your blood flow and heart rate with simple movements like walking or jogging. Start off slowly when you begin your activity. There’s no reason to push yourself so hard, so fast.

Swimming
My most favorite sport is swimming.  In some areas of the country, swimming is available year round, whether due to the climate or indoor pools. It is at its peak here in the summer though with people visiting beaches and neighborhood swimming pools all over. The type of swim stroke you use could be very important for anybody who has had lower back or hip problems in the past.

When swimming freestyle (the way everybody learns), your neck jerks back and forth while you take breaths and the strokes cause your lower back to hyper-extend. The breast stroke (like a crawl) will also hyper-extend your lower back. Butterfly strokes (where both arms come out of the water together) pull your entire upper body out of the water and can put stress on the lower back as well.

Yes, you can hurt yourself in the water, and it’s easier than you realize. If you have history of back pain, side or back strokes are probably your best bet. Using a snorkel can help avoid that jerking motion on your neck and a kickboard can help you keep proper form.   Also, just using the kickboard with your head down is great across the laps and also using the buoys between your knees for just working out your strokes.

Running

Any experienced jogger can tell you what it can do to your body. Running can exert five times a person’s bodyweight on their feet and ankles. This tension can travel up through your hips to your spine and head. This could cause joint, muscle and back pain. Without proper countermeasures, your joints, cartilage and other connective tissue can deteriorate. As you run, the constant pounding jerks and compacts your spinal joints and discs.

Two things you can do to help alleviate some of the stress on your body is to wear good running shoes that fit well and have a cushion. Also try to avoid running on hard surfaces. If you live near a beach, the sand is a perfect surface. Some facilities also have tracks made out of a rubber-like surface.
Biking
Biking is another great form of exercise that is easier on your knees than running. Injuries are still possible without the proper precautions. Poor posture and rough or uneven terrain can affect your spinal joints and discs. It is important that you choose the right bike both for you and the type activity. The bike shouldn’t be too big or too small and you don’t want a mountain bike if you will primarily be doing street biking.  If you‘re in a gym, an elliptical bike is a great piece to get your cardio done on. It is great for people who have knee or back problems as it provides a lot of cushion and support.

The great thing about these three activities, is that for the most part, they are inexpensive. Yes, you can spend a lot of money on a bicycle or running shoes, but there are no gym or trainer fees and you can do most of this just about anywhere.   See ya at the beach, at the pool, or on the sand!!

For further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.

By now, most gardeners have their vegetation in full growth mode. A garden is a full-time hobby where there is always something to be done, especially on the weekends. If you have spent any time tending to your garden, chances are there has been more than one Monday where you have crawled out of bed while suffering from a sore back, aching joints and/or muscle pain. Statistics show that after sports, gardening is the most common cause of muscle soreness. Almost 60 percent of those involved in this study experienced muscle pain from gardening.

It is extremely important that you prepare your body for gardening the same way you would for any athletic activity. Here are a few tips to avoid post-gardening aches and pains and make your hobby as enjoyable as possible:

• Warm up and stretch. Many of the moves, positions and activities you put your body in while gardening are foreign to normal movement. It is best to begin by warming-up your muscles just like if you were going to run or lift weights. A pre-gardening five minute warm-up of walking, jogging or riding a bike will get the blood pumping. Follow that with some stretching to loosen up those muscles and you will find your Monday mornings much more pleasant.
• Get some cushion for your knees. In order to prevent those lower back pains, you must avoid squatting and bending as much as possible. Think about the proper techniques when lifting heavy objects here. Even the slightest change in your technique and positioning will save you from reaching for the Advil on Sunday nights. Kneeling on a soft cushion or a stack of towels will relieve the pressure on both your knees and back. You may also want to consider raised plant beds for your garden. These beds bring the vegetation closer to the gardener and cut down on the need to bend to pull weeds or trim plants.
• Got to keep on rollin’. The use of a dolly, cart or wheelbarrow to haul heavy objects, such as bagged mulch or landscaping items, is imperative. You must use your legs (and not your back) to lift and load these materials. As stated above, it’s all about technique here. Also – try to grasp objects from the bottom while squatting with your back straight and shoulders back. Then you lift objects by using your legs to raise your entire body. Keep your weight balanced on both legs, your shoulders back and your head held straight.
• Time keeps on ticking. Use an alarm clock or timer to set up 15-minute intervals. After each allotment of time, change body positions, take a break, stretch out or perform a separate task that focuses on a different set of muscles. 
• Its all about ergonomics these days. New designs are coming out for old tools every day. Before buying that new item, imitate the motions you’ll use in the garden. Is it too heavy or light? Too short or long? Make sure the equipment is comfortable for you to use. If a tool is uncomfortable initially, it will most likely feel worse after substantial use. Foam handles will also help protect your hands.
• Hydrate. Hydrate. Hydrate. Dehydration sets in much faster than most people realize. Bring a water bottle with you and drink throughout the day to offset the water supply you lose while sweating.  It would be a great idea to use a product such as Ultima, GookinAid or even the old standard of Gatorade to also add electrolytes to your system to restore those lost in sweat.  Electrolytes create balance with the electrical chemistry that controls the body at varying temperatures so you remain cool and chemically balanced.

Despite your best efforts, you may still have some stiffness the next morning. Resuming normal activity as soon as possible is best. It will also help you avoid the taunts and teasing from your spouse and co-workers. Application of local ice and heat can also provide relief.

Remember, Rome wasn’t built in a day and neither was your garden. Pace yourself and use the whole season. By the time your vegetables are ready for harvest, you might just find that this activity has helped you get in better shape too.

If you do find yourself in significant pain the next morning, consider chiropractic care to get you safely back on track from your gardening extravaganzas!  For further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.

Imagine if you will, spending the day contorting your body into oddly twisted postures to  generate power as you whip this metal stick down to the ground and back up. Combine this motion with a bent-over stance that is reminiscent of seniors after their spine has started to curve. Repeat this process 100 times (if you are an average golfer) over three or four hours while walking several miles. For some, this sounds like horrible torture. For others, this is an obsession worth doing again and again.

According to the American Chiropractic Association (ACA), the most common injuries to male golfers are lower back (53%) and elbow pain (24%). The most prevalent injury to female golfers is also lower back (45%) and elbow pain (27%). 63% of all beginner golfers suffer from back pain at some point while learning this sport.

There three most common causes of golf injuries are:

1. Poor posture.
2. Lack of flexibility.
3. Poor swing mechanics.

It is fairly obvious why these three things cause injuries to golfers. When playing a round of golf, the physical exertion from the body is intermittent. An average golfer will attempt anywhere from 50-70 swings, one every five minutes or so, while playing 18 holes. The average amateur can swing their club 80-100 miles per hour.

That same golfer can hack at golf balls 60-100 times in an hour at a driving range. This repetitive motion over the course of time can and will strain back muscles, not to mention the other parts of the body it can affect. The common end result will be some form of low back injury, ligament sprain, tendonitis or bursitis.

Chiropractic care can help deal with poor posture. The lack of flexibility in a golfer can also be addressed by treatment and a customized stretching program focused on the golfer’s restrictions. Poor mechanics can often be tied to a physical restriction or some mechanical dysfunction. Chiropractic treatment may help alleviate those issues as well.

Here are some more tips on how to avoid injury and maybe even help your game:

• Your equipment should fit you. You don’t go to work in a suit or dress two sizes too big and you shouldn’t do that with your clubs either.
• If you have “inherited” golf clubs from a family member or spouse, they might be difficult for you to use. For women especially, the clubs are often too long and the shaft not flexible enough for a woman’s grip. Women are usually more comfortable with clubs that are composed of lighter, more flexible material, such as graphite.
• It is a good idea for men to adequately stretch before and after their round to increase their trunk flexibility. Men are generally stronger than women, but not nearly as flexible. To maintain a more even and consistent swing, they need to improve their flexibility.
• If you have arthritis in your hands, try a larger, thicker, more specialized grip.
• Learning proper swing technique is critical for both performance and protection from injury. Taking lessons will help you learn what to do and how to do it.
• Metal spikes, while more popular, are not the best option. They damage the  greens and increase stress on your back.
• Use some wheels. Carrying a golf bag for 18 holes can cause your spine to shrink, leading to disk problems and nerve irritation. Pull your bag, or if you prefer to ride in a cart, alternate riding and walking every other hole.
• Dehydration can cause fatigue, leading you to adjust your swing. This increases the risk of injury. Don’t smoke or drink alcoholic beverages while golfing, as both cause loss of fluid. Drink water.
• Take the “drop.” Unless you are playing in the Master’s with a green jacket on the line, there is no reason to put yourself at risk. Striking a root or a rock with your club, which is more common than you think, could injure your wrist, shoulder or back.

Hopefully something on this list will help your game or keep you from sustaining a painful injury. If you have lower back pain, do not despair. There is hope. Chiropractic treatment can help you get out there on the back nine in no time.

For further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.

Golf can be one of the most technically demanding sports to play. The slightest thing can change a golfer’s game, whether it’s equipment, course conditions or body mechanics. With the use of chiropractic care, those variables related to body mechanics can become more repetitive and predictable. Consistency and accuracy are the keys to a good golf game.

Golfers and athletes from many other sports use chiropractic care to help improve their performance. Chiropractic care takes form with clinical care referred to as “adjustments” to the spine.  These procedures are safe, effective and maximally benefit the golfer.  Adjustments are for more than just back pain. They help your nervous system, maximize joint mechanics and improve your overall health.

A solid golf swing starts with a strong foundation in your body. Your pelvis is where most of your power is created. Your lower body and pelvis create torque during the swing, while your upper body acts like a whip. Without that strong foundation on the bottom half and flexibility on the top, your swing will suffer.

Your pelvis is the weight-bearing foundation of your trunk and spine. There is a Sacro-iliac (SI) joint on each side of the pelvis. Most people have what is called a “Subluxation” of these joints – a “mis-alignment”. If one of the SI joints have micro-tears or weakness in the ligaments, the pelvis can not bear weight on that side. It is comparable to having a sprained ankle, but in the pelvis. This condition could be painless, but it may include pain in that joint, the lower back or hips.

This injury creates a poor golf swing.  If the SI joint is weak, the golfer will not be able to finish their backswing, and will not create enough torque in the body to generate power. The ball will either fade or slice and the distance of the shot will be far less than if healthy. If the front side of your pelvis is unstable, this will also create a severe loss of power.

Chiropractic care can re-align the pelvic bones and give those ligaments a chance to heal. A chiropractic adjustment can also re-align your lower back, improving the muscle action of your lower body. The combination of chiropractic treatment and core stability training should help you improve your game considerably.

You now have a strong foundation for your swing. The next thing you need is flexibility in the torso and shoulders to create that whip action. Nerve supply to your upper body comes from your neck. Subluxations in your neck, decreased cervical curvature or poor body posture all limit nerve flow to your upper body. The stance of most golfers is head forward, shoulders rounded forward and chest drooping downward. This affects the consistency of the swing.

If you look at the posture of many of the young golfers today: they stand with chest out, shoulders square and their head is in alignment with the rest of their spine. Regular chiropractic adjustments to the cervical spine can improve nerve flow to the upper body. This helps improve posture, flexibility and strength which helps create a more repetitive golf swing. Strengthening the muscles in your shoulder is also extremely important. Rotational stretches for the entire spine can help create the flexibility needed for a powerful, fluid swing.

Solid mechanics in golf start with your nervous system. Regular chiropractic care will help keep your swing on track. Strength and flexibility training are also essential to make this game easy and enjoyable. This is one of the only sports that can be played at any age, so keep your spine healthy and you’ll be playing for decades.

For further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.

OK, you’ve consulted with your chiropractor about buying a mattress and have gone to test each of the styles and brands. The new purchase is home and placed on your frame, but what do you do with your head? The mattress may help your back, but if you have the wrong pillow, it can have the opposite effect.

Using the independent site www.sleeplikethedead.com again, we have data from over 7,150 different resources covering the full spectrum of bed pillow styles. One glaring result of the data is that the more expensive pillows often do not bring better comfort.

Owner Satisfaction
The graph below shows that just about all bed pillow styles have decent owner satisfaction ratings. According to the website, memory foam pillows are near the bottom here but there are specific memory foam brands that score much better.

Pillow Firmness
Below the chart shows the overall results in regards to the firmness level of each pillow style. A specific brand or model may score different than these broad results. A firm pillow offers more support than a softer one. If you are looking for a good compromise between support and softness, check out the styles in the middle.

Sleeping Positions
The way in which you sleep is extremely important in choosing a type of pillow. People who sleep on their back or side need more “loft” or height to keep their spine, neck and head aligned, whereas stomach sleepers need less. Side sleepers usually look for softer pillows than back sleepers. Stomach sleepers go softer than both.

Pillow Types Summary
Latex
This pillow is a good compromise between soft and firm. It holds its shape well and is both durable and long lasting. It could have a smell at first and can be a bit expensive.

Buckwheat
This style is durable and supportive. It can be too firm and heavy. Experimentation is required to find the level to suit individual preference and it can be noisy. It also tends toward the expensive side.

Down Alternative / Gel
This pillow type gives you the feel of down without the allergies. It is easy to care of and the price is fair. It may not provide adequate support for some and has had clumping issues.

Polyester
This pillow is durable, inexpensive and easy to take care of. It can develop hollow spots and clumps over time.

Water-based
This style is fully adjustable in terms of height and firmness. It automatically contours to your head. You will need to play with it to find the right level and it can be heavy when filled.

Down
This pillow is lightweight, durable, extremely soft and very good for side sleepers. It can be expensive and is a problem for those with allergies. There may be an odor at first and you will have to occasionally shake the pillow out to avoid clumping.

Cotton
This pillow is allergy-free and offers good support. It tends to flatten over time and can be a little firm for some people.

Memory foam
This style is becoming more and more affordable. It is also a good pillow for those looking for a combination of softness and support. These pillows do take some time for people to get used to them though.

Feather
This pillow is lightweight, soft, durable and fairly priced. Like the down pillows, it needs to be shaken out regularly and some of the quills can poke you as you sleep.

Micro bead
This type offers support but can be too firm. They also tend to not last long.

One type of pillow that was not in this survey is the millet pillow. It is filled with small, smooth and round organic millet hulls that offer gentle, flexible support. They adapt easily to the contours of your shoulders, neck and head. Not only are they hypoallergenic they offer you a relaxing night’s sleep by relieving pain in your back, neck and shoulders. This is the type of pillow that I use and prefer.

And you thought it was just putting your head down…There is a lot to think about when choosing a pillow. For further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.

Recently we talked about “How to Choose the Right Mattress for your Back.” I was in the market for a new mattress myself and those were important things to consider when trying to figure which one will work best.

I tested at least ten different mattresses before choosing the product for me. Let’s discuss a few of those here. Before we get to the brands, first we must discuss mattress type:

The maximum margin of sampling error is ±4 percentage points.

This data, as well as some of the data to follow comes from www.sleeplikethedead.com. This site has compiled a database of over 9,000 reviews from manufacturers’ sites, consumer sites as well as from actual owners.

Air beds are not those blow up mattresses you use for the kids or guests. They are the main support in this style mattress and the firmness can be adjusted to personal preference. A dual-chambered bed allows each person to choose their own level of firmness. The main brands here are Sleep Number and Comfortaire.

Latex mattresses have independent cell construction that helps your partner sleep if you toss and turn a lot. These mattresses are extremely heavy and can trap your body temperature for a warm night.

Memory foam mattresses are made from just that, but you must be aware of the foam density. The characteristics of the bed are dictated by this.

Now let’s see the results by brand. Each of these brands had a sample size of at least 80:

The maximum margin of sampling error is ±4 percentage points.

Some of the mattresses I tested, such as the Heavenly Bed or the Stearns and Foster Memory Foam Mattress did not have a large enough sample size to make the above list.

Ultimately, I chose the Simmons Beautyrest Newberry extra firm mattress. I realized during this process that I do not like pillow top mattresses, but the plush on top of the very firm works for me.

Remember, there are many factors that go into picking a mattress and each is based on the individual. Think about which way you sleep, where the discomfort is, if any and what you are looking for. This is not something you should settle for. Proper rest is just as important as proper nutrition and exercise.

For further information about this topic, please contact Dr. Lynn Kerew directly at drlynn@lynnkerew.com or visit her website at http://www.lynnkerew.com.