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Better Bedtime Habits to Help Reduce Your Insomnia and Back Pain

woman suffering from insomnia

Few things are more integral to human health than a good night’s sleep. Spending each night tossing and turning could have serious adverse health outcomes in the long-term. That’s why it’s important to take steps toward improving the quality of your sleep if you’re experiencing insomnia or back pain whenever you hit the sack.

But, as we all know, good sleep is hard to come by! Many Las Vegas, NV patients come to Advanced Spine and Posture with complaints of back pain, chronic headaches, and muscle tension –products of a poor night’s sleep. Getting the sleep you need is a matter of changing your habits.

Many factors affect your quality of sleep, ranging from chronic pain conditions to stress at work. Understanding how your behavior and health affect your ability to get a good night’s sleep can empower you to make good decisions and improve the amount and quality of sleep you get each night.

There are several easy lifestyle changes you can make to improve your quality of sleep, duration of REM cycles, and overall feeling of being rested when the morning comes. Give the following a try if you’re having trouble getting quality shuteye:

  • Stick to a schedule: Maintaining a regular schedule is among the most significant steps you can take toward improving overall sleep. Our bodies operate on a biological clock, meaning they operate best when they’re on a regimented schedule. Staying on a consistent schedule will help your body get tired and wake up naturally, regularly.
  • Eat right: Staying on a healthy diet isn’t just good for your waistline – it’s also an essential part of maintaining a healthy sleep schedule. Avoiding alcohol, caffeine, and nicotine before bedtime can help you improve your sleep quality. Additionally, avoid going to bed on either an empty or completely full stomach. Doing so can cause discomfort and keep you from falling asleep.
  • Avoid naps: Taking long daytime naps disrupts your established sleep schedule and can make it especially challenging to fall asleep at night. If you find yourself needing to take a nap, do so earlier on in the day and avoid napping for more than 30 minutes at all costs.
  • Exercise every day: A common source of sleeplessness is a lack of exercise. You should be working out regularly to help your body feel tired when it’s time for bed. Additionally, spending time outdoors can help you improve your ability to sleep. Fresh air and sunlight go a long way towards helping your body calm down and get ready for sleep.
  • Create the right environment: Our ability to sleep is largely dependent on the environment we’re in. You should be in space that’s comfortable and familiar, designed to facilitate sleep. In your bedroom, for instance, the lighting should be low and you should avoid blue lighting (no phone screens!). Additionally, work to reduce stress and anxiety before bed, through breathing exercises or light stretching.

Getting the sleep you need is a product of creating the right routine for your body to adapt to. At Advanced Spine and Posture, we work at-length with our Las Vegas, NV patients to help pinpoint ways to improve their sleep – and as a result, their body’s natural ability to heal. This starts with Chiropractic BioPhysics (CBP): A tailored adjustment schedule that’s patient-specific, targeting areas of misalignment or concern in the spine.

To learn more about ways we might be able to help you get the sleep you need and deserve, contact us today to schedule an evaluation.

Chiropractic BioPhysics, or CBP, is one of the most scientific, researched, and results-oriented corrective care techniques. CBP-trained chiropractors aim to realign the spine back to health, eliminating nerve interference and addressing the source of pain, fatigue, and disease. As with all chiropractic care, CBP is gentle, painless, and non-invasive.

Your Back Spasms Are a Sign You’re Not Healing from Injury Properly

It’s expected that roughly 80 percent of American adults will suffer from back pain at some point in their lives. Back pain is usually caused by everything from poor posture, to injury, to pregnancy. Accompanying back pain, back spasms are the result of involuntary contraction of the back muscles. These spasms may indicate an existing injury isn’t healing correctly, and could be a sign that you need to visit a chiropractic practitioner to have your recovery progress reevaluated.

There are a number of potential causes of back spasms, ranging from severe to relatively inconsequential. It’s important to realize, however, that back spasms are always a symptom of an underlying issue and not an issue in and of themselves. If you’re suffering from back spasms –which can be quite painful and uncomfortable – it’s advisable to seek out the assistance of a qualified care provider as soon as possible.

Advanced Spine and Posture is ready to help Las Vegas, NV patients make sense of their spasms. We may be able to help put you on a better road to recovery after an injury.

Diagnosing the source of back spasms

To diagnose a back spasm, a medical professional or chiropractic care provider will offer a range of potential solutions, including X-rays, magnetic imaging, or computerized tomographic (CT) scans.

Common causes of back spasms include ruptured discs, weak abdominal muscles and heavy lifting. When muscles in the lower back are injured, they may begin to spasm as a response to trauma. If back spasms continue, it could indicate serious issues with your muscles or the spinal tissue around them.

Sports, particularly golf and football, are also a common catalyst for back spasms. Many athletic activities require you to repeatedly twist back and forth, which can result in trauma to muscles in the lumbar back.

Treating back spasms

Regardless of the source of your back spasms, it’s important to receive an accurate diagnosis as soon as you begin experiencing symptoms. Working with a qualified provider of chiropractic care is the best way to ensure that the source of your muscle trauma is accurately diagnosed and treated.

Depending on the frequency and severity of your spasms, your provider may provide you with pain management tools in addition to your treatment. For example, both ice and heat are effective pain management tools to reduce swelling. It’s important to remember, however, that while pain management may mitigate the symptoms of your spasms, they’re not treating the underlying causes.

If you have a ruptured or slipped disc, physical manipulation of the spine via chiropractic care may be the best way to treat the injury. For traumatized muscles, your chiropractor may encourage you to take up physical therapy exercises, to help you to rebuild strength in the muscle that will eventually stop your spasms from occurring.

Don’t suffer through spasms

Advanced Spine and Posture is a trusted source of chiropractic care in Las Vegas, NV and surrounding areas. We’re here to deliver relief through corrective chiropractic care, physical therapy, and much more, using an individualized Chiropractic BioPhysics (CBP) approach. If you’re suffering from back spasms or if you’ve recently undergone spinal trauma, reach out to us today to schedule a consultation and appointment.

Chiropractic BioPhysics, or CBP, is one of the most scientific, researched, and results-oriented corrective care techniques. CBP-trained chiropractors aim to realign the spine back to health, eliminating nerve interference and addressing the source of pain, fatigue, and disease. As with all chiropractic care, CBP is gentle, painless, and non-invasive.

Lumbago: The Lingering Low Back Pain You Just Can’t Seem to Shake


Everyone feels lower back pain once in a while. Perhaps you had to carry something heavy or twisted in a strange way, resulting in a sprain. This pain generally goes away after a few days with the help of an ice pack and pain medication, but what happens if it doesn’t? Persistent lower back pain is not something to ignore – it may be indicative of a more serious problem.

Mild to severe lower back pain is also called “lumbago,” and it can be difficult to manage and treat. Fortunately, with the help of an experienced professional like the ones at Advanced Spine and Posture in Las Vegas, NV, you may be able to identify the root of your pain and find ways to ease it, so you can get back to your everyday life.

What exactly is lumbago?

Having a healthy lower back is important for your health – not only does the lower back help support your entire torso, it is also instrumental in free movement. However, there are a lot of bones, joints, muscles and connective tissues in and around your lumbar spine (lower back) that can get injured and cause pain.

The term “lumbago” covers a broad spectrum of pain, including chronic and acute pain, as well as who it affects, from young to senior patients. People who work very physical jobs and the elderly are at higher risk of lumbago because of the added pressure on their backs.

Lumbago may manifest in a few different symptoms, the most obvious being pain in the lower back. Your pain may also radiate to other areas, including the buttocks, groin, and legs, as well as produce tingling sensations in these areas. Your pain may last for just a short while, or be considered chronic, lasting longer than three months. It may also limit your movement, affect your posture or cause stiffness.

A few different types of lumbago exist. These categories and their symptoms help doctors understand what exactly is causing the pain.

  • Axial: Axial pain does not radiate to the surrounding limbs but stays central to the lower back. This type of pain is the most common form of lumbago.
  • Radicular: Radicular pain is lower back pain that often radiates down to the legs and feet. It’s normally caused by compression or injury of the nerve root (which is also known as sciatica).
  • Referred: Referred pain is the least common type of lumbago. It is back pain that moves and radiates from the back to other areas of the body like the groin or limbs; however, the pain you feel is due to your brain’s inability to pinpoint the source of the pain. Pain may actually stem from an injury to any of the surrounding areas you feel pain in.

Diagnosing and treating lumbago

The main way to best treat your lumbago is to identify and address the cause of the pain, not the symptom of pain itself. Visiting a chiropractor can allow you to work with a professional to get to the bottom of your back pain.

Unfortunately, reaching a diagnosis can be challenging because of the wide number of potential causes of lumbago, which range from herniated discs, osteoarthritis, and osteoporosis to scoliosis or even a spinal tumor.

In order to diagnose the cause of your lumbago, your chiropractor will need to know a few important things. Namely, what type of pain you’re feeling in your lower back – shooting, dull, aching, etc. – and when the pain occurs. Additionally, they’ll need to know where the pain is felt – is it concentrated in the lower back, or does it extend elsewhere? Giving your chiropractor as much information about your pain as possible may help you reach a solution faster.

Once a specific cause is diagnosed, your chiropractor may be able to ease or eliminate your pain by implementing a care regimen. Chiropractic manipulations may help or even rectify the underlying cause of your pain, especially if it lies in the spine. Your chiropractor may also walk you through gentle exercises and stretches to strengthen your back.

If you or someone you know if suffering from persistent lower back pain and not seeing much relief, contact Advanced Spine and Posture in Las Vegas, NV. Our experts use a practice called Chiropractic BioPhysics (CBP) to holistically examine each patient and work to identify the underlying cause of their symptoms.

Chiropractic BioPhysics, or CBP, is one of the most scientific, researched, and results-oriented corrective care techniques. CBP-trained chiropractors aim to realign the spine back to health, eliminating nerve interference and addressing the source of pain, fatigue, and disease. As with all chiropractic care, CBP is gentle, painless, and non-invasive.