How to manage vertigo
Vertigo is the feeling of dizziness and loss of balance. The condition results from an issue affecting the inner ear, which is responsible for the stability of the entire body. Vertigo has several causes, including past head trauma, a viral infection, Meniere’s disease, Labyrinthitis, or Benign Paroxysmal Positional Vertigo (BPPV).
BPPV can be described as a situation when small particles of calcium accumulate and float in the inner ear causing dizziness as you move around.
Vertigo patients have trouble when it comes to sleeping. Before going to bed, avoid eating spicy food, don’t take caffeine, and avoid bright screens; these could trigger a sleepless night. To fall asleep faster, try the 4-7-8 breathing exercise; Inhale for a count of 4, hold your breath for a count of 7, then exhale completely (with a whooshing sound) for a count of 8.
As you go to bed, get the right pillow. You need a higher pillow. The higher your pillow is, the greater the angle to support your head. A wedge pillow is recommended for optimal support and an appropriate angle. Also, the travel pillows on airlines do great. You can support your body and prevent rolling over body pillows.
Adopting a good sleeping position is the other significant measure that helps a lot to provide comfort and curb the instances of dizziness. The position of your head determines how your night shall be. You should place your head strategically at an angle that won’t allow the troublesome debris from settling in the inner ear or fluid buildup. Add a second wedge pillow to prop up your head further.
BBPV treatment alongside proper sleeping habits will quicken recovery from vertigo.
Dealing with chronic back pain
According to the National Institute of Neurological Disorders and Stroke (NINDS), Chronic back pain is a stubborn, persistent pain that lasts for 12 weeks or longer after treatment of an underlying cause of acute low back pain or an initial injury.
The symptoms of chronic back pain include.
- Shooting/stabbing pain
- Muscle ache
- Pain that improves with reclining
- Pain radiating down your leg
- Pain that worsens with lifting, walking bending, or standing.
The common causes of chronic back pain include.
- Muscle/ligament strain
- Skeletal irregularities
- Bulging/ruptured disks
- Arthritis
- Osteoporosis.
It is essential to be enlightened on the risk factors of back pains, including:
- Advancing age – back pains are common at the age of 30+
- Rapid weight gain and obesity
- Pregnancy
- Genetic influences
- Fitness level
- Smoking
- Backpack overload
- Occupational challenges – poor sitting posture in the workplace
- Lack of exercise
- Poor mental health – stress & depression
The primary form of treatment is physical activity. It can be realized through normal daily activities (rather than bed rest), physical therapy programs, and workouts.
To prevent back pain, practice the following body mechanisms.
- Exercise regularly to keep your body fit – Low-impact exercises are recommended, such as walking, swimming, and aerobics. Back muscle and abdominal exercises make your muscles strong and flexible.
- Keep your BMI normal – being overweight strains your back muscles.
- Avoid strenuous movements – don’t slouch for long, sit with your knees & hips level, and lift manageable weights.
References
- https://www.sleepadvisor.org/sleep-with-vertigo/
- https://www.thesleepjudge.com/sleep-tips-for-vertigo/
- https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906