Juggling the demands of a high-stress executive job while caring for young children can take a toll on both your physical and mental well-being. From lifting toddlers to sitting for extended periods at your desk, the daily grind can exacerbate back and nerve pain, making it challenging to fulfill your responsibilities and enjoy life to the fullest. You may have explored various treatment options including steroid injections. But are these injections truly the solution you have been searching for? In this blog, lets discuss the effectiveness and the one key for the success of steroid injections in alleviating back and nerve pains ...
For the busy executive mom juggling work and family life, health often takes a back seat until it can't be ignored. Cervicogenic dizziness, a type of vertigo originating from the cervical spine or neck region, can be particularly challenging, disrupting your day with bouts of unsteadiness and disorientation. Amidst the chaos of managing work deadlines and your young kids, it's important to recognize the role that sleep habits play in managing this condition.
In this blog, we’re going to discuss how sleep habits can influence cervicogenic dizziness and what you can do to make sure your sleep postures are not contributing to your dizziness.
If you are looking for more details on what is Cervicogenic dizziness and how it occurs watch this video here:
The first and most important thing to avoid is sleeping on your stomach. When you sleep on the stomach, you need to turn your neck to one side or the other, forcing it into full rotation, which can lock your cervical spine in an unnatural position for hours. This causes a lot of tension on one side of the neck while creating compression on the other side of the neck. This can lead to irritation of the nerves in the upper to mid cervical spine, which can in turn increase your dizziness. So try and avoid sleeping on your stomach. Transitioning out of this habit is the first step to relieving dizziness. Opt for side or back sleeping instead. It's a tough habit to break, but it's an essential first step to manage your dizziness. You can find tips on how to transition from stomach sleeping to back or side sleeping HERE.
Secondly, avoid sleeping in a foetal position. This puts you neck in an extreme flexion or bent position. This tends to put the neck, specially the upper to mid cervical spine into a stressful position, thereby increasing your chances of getting cervicogenic dizziness as well as cervical headaches. It is recommended to maintain proper spinal alignment at the cervical spine. For this use a pillow, the height of which should be from your ear lobe to the tip of your shoulder. If the height is less your neck will be tilted towards the bed. If the height is more your neck will be pushed away from the bed and both these situations can lead to pinched nerves in the upper to mid cervical spine, giving rise to cervicogenic dizziness. HERE are the pillows that I use and recommend.
HERE is a free guide on "How can you maintain a Good Posture While Sleeping". It gives you the details of sleeping posture in side lying, back sleeping, 3 postures to avoid when sleeping and how to change to a better sleeping posture and much more. This can avoid compression of the nerves and thus help control your Cervicogenic Dizziness (Cervical vertigo).
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I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link
Note: This blog contains affiliate links which will bless me and I will be able to help more people with spine, nerve and joint pain.
If you have ever woken to find the room spinning, not from a wild night out, but from simple sleep posture, you’re not alone. For many, the way you sleep can significantly influence your day—especially when it comes to cervical vertigo or dizziness. As an executive and a mum to young kids, understanding these connections is crucial for your holistic health. In this blog, lets discuss three actionable sleeping tips that can help you rest easy without risking a dizzying start to your morning ...
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In this blog, we are going to discuss some more tips on how to relieve neck pain and inflammation. This is a two part blog. If you haven't read part 1 of this blog, you can read it here.
Proper use of a pillow:
When you sleep on your side without a pillow, there is a big gap between the tip of your shoulder and the side of our head. A pillow is needed to bridge this gap or else the head tilts excessively to one side. This can lead to tension or spasm in the muscles of the upper to mid cervical spine, leading to cervicogenic dizziness and headaches. To avoid the head tilt you might put your hand under the head. This manages to put the neck in a neutral state but the arm muscles and muscles of the shoulder blade are activated throughout the night and cannot relax, putting an excessive strain on them. This gradually builds up as the nights go by and may lead to other problems in the area such as upper back pain and arm/nerve pain.
When you sleep on your back without a pillow, your head tilts backwards as the back of our head is not in the same plane as the upper back. There is a little bit of a distance between these two areas, which makes the head tilt backwards. This can lead to various problems ranging from neck pain to cervicogenic dizziness due to pinching of the nerves in the back of the neck to a poor posture.
Watch this video to know how to customise the pillow to your body type to avoid neck pain and dizziness.
HERE are the pillows that I use and recommend.
Regular movement:
Take regular breaks from sitting by standing up and stretching. Our bodies are not meant for static postures, whether it is prolonged standing or prolonged sitting. Stand up and move around every 30 minutes throughout the day to reverse the effects of being seated for extended periods. This could also be as simple as shifting in your seat or shifting your weight from one side of the bottom to another, if you are in a long meeting or unable to get up from your chair. When we sit for a long time there is a lot of stresses that builds up on the disc in the spine and the surrounding structures like the nerves, muscles, ligaments etc. This can aggravate your pre existing neck conditions such as disc bulge, cervical stenosis, spinal arthritis, spinal degeneration, nerve pains, etc or it can lead to cervicogenic dizziness and headaches.
Neck stretches:
Try and incorporate some simple neck stretches into your daily routine. These can be done as simple stretches or desk based exercises. These could also count as the regular breaks that was mentioned above. Simple stretches can be in the form of shoulder rolls, side bends, and gentle twists to release tension in the cervical spine and shoulders area. These can be easily done even when you are in a meeting or a flight where you cant get up and move. They only take under 2 to 3 minutes to do. Get your free guide to desk based exercises HERE.
If you like this blog and want to be notified about new blogs as soon as they are published, subscribe to my mailing list below.
I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link
Note: This blog contains affiliate links which will bless me and I will be able to help more people with spine, nerve and joint pain.
In this blog, we are going to discuss some more tips on how to relieve neck pain and inflammation. This is a two part blog. If you haven't read part 1 of this blog, you can read it here.
Cold packs:
You can use a cold pack to ease the inflammation ....
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