Posted by Brian on April 14, 2000 at 23:07:09:In Reply to: sleeping positions posted by camille on February 21, 2000 at 07:16:06:
Hi Camille,
If you are able to assume a recumbent position comfortably, I would not recommend attempting to do muscle therapy during sleep. If you have chronic musculo-skeletal pain, you may need to set up your bed to provide a pain/discomfort-neutral position. Otherwise you should allow yourself the natural range of sleeping positions that you would normally use.
Rather seek to optimize the benefit you derive from sleep by practicing good sleep hygiene (Consistent sleep habits, daily exercise, conducive sleep environment).
I strongly recommend that you evaluate the ergonomic challenges in your workplace, and develop strategies to counter the effects of, say attenuated periods of narrow-range repetitive motion.
I particularly recommend that you receive serial massage therapy (seek a credentialled, qualified practitioner, and develop a program of care) to help you de-stress, and relax the muscles that are causing you discomfort now, which discomfort may well progress to where muscle/joint pain/discomfort may prevent you from getting good sleep at all.
The kind of work which your muscles do in your occupation, e.g., low impact, narrow range, can result in the steady accumulation of metabolites in the tissues. If this material is allowed to reside in the muscles for prolonged periods, particularly through the night, the low pH has a "pickling" effect, which exacerbates "stiffness." These materials not only block oxygen from refreshing the muscles, but are an acetic irritant. Muscles which are not allowed to elongate and slacken, receive less cleansing/nutrifying blood flow, and maintain continuously elevated compressive pressure on the particular joints which they articulate.
Try this: Two or three afternoons a week, allow time after work for: A) Highly mobilizing, if not aerobic, exercise to loosen and perfuse the particular muscles which are giving trouble, as well as the body as a whole. B) Hydrotherapy, in the form of a hot tub, sauna, or some such heat therapy, in which you suspend yourself, relaxing muscles and encouraging vascular dilation and perfusion. C) Massage therapy to at least the upper body, including arms and hands, and once each two weeks, a full body massage. If you do this, I fully expect that your muscle pain issue will subside, and you will likely notice better sleep at night, increased "staying power," and more enjoyable, efficient, and productive daytime hours.