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5 Reasons You’re Waking Up With a Sore Back

Figuring out the causes of back pain and how sleeping could be the cause?

Let’s talk about it!

We spend one-third of our 24-hour cycle sleeping, which makes us certain that this past time should always be comfortable and pain-free. And yet, so many people still wake up in the morning with terrible aches in pains that they just can’t shake.

How is it possible that when we are in our most relaxed state, we are doing some kind of harm to ourselves?

You’d be surprised by the answer.

There are a handful of reasons that you could be waking up with a sore back. In fact, you might even be partaking in more than one of them!

Qualified chiropractors in Tampa Florida see it all the time; hundreds upon thousands of people come in for back pain treatment.

The good news, is that there are solutions for your ailments. The following are the 5 reasons you’re waking up with a sore back, as well as solutions to help reverse the pain.

1) Sleeping On Your Stomach

We all have our sleep position preferences, but some of us are doing more harm than good. That’s because back pain is often caused by forcing the spine out of its natural curve, and this is common when people sleep on their stomach.

Stomach sleepers are putting their spine into an awkward position, and keeping it there for up to 8 hours at a time. Not only can this be a cause for a sore back, but it can also cause soreness in the neck and potential headaches.

Solution: Even if you’ve always slept on your stomach, now is the time to change that. To make the transition easier, utilize a pillow. When you’re on your side, put a pillow between your knees.

If you’re sleeping on your back, place a pillow underneath your knees instead. This will help to keep the spine in a more natural, curved position, and help to relieve that additional stress you’ve been putting on it.

2) Quality of Your Mattress

When you invest in a quality mattress, you’re investing in your health. That’s because the right mattress will support your back, as opposed to making it impossible for you to get comfortable or fall into a natural position.

It is suggested to look for a mattress that is medium-firm, so that you’re not sleeping on anything that is too hard or too soft. A hard mattress will make you stiff, and a soft mattress will bend your spinal curve more than it needs.

Solution: Test out multiple mattresses in-store, and choose the one that has a good balance between hard and soft. Additionally, you might try looking for eco-friendly mattress options, which can provide odor and chemical-free support that can be good for your overall health.

3) Embracing the Day the Right Way

It’s not always easy to remember, but the way you get out of bed in the morning can actually have ramifications for the health of your back.

For a lot of us, mornings tend to make us feel a little stiff. And yet, when we rise to get out of bed, we sit up straight, twist our back, and use our back to help us get out of bed.

Even the smallest movements can cause discomfort to the back, so we need to be mindful as soon as we wake up.

Solution: Be mindful in the morning. When you’re ready to get out of bed, turn onto your side, and use your arm to push yourself into a seated position. Come to the end of the bed using your legs, instead of your back.

4) Your Pillow Choice

Believe it or not, the pillow you choose to sleep with can have a negative effect on your back. That’s because a pillow that isn’t properly supporting your neck can cause you to strain your neck and shoulder muscles.

As a result, your back is forced into a tight and uncomfortable position, which can worsen over time. Keep in mind, your spine often suffers when other parts of your body are suffering, and giving your back time to rest properly is very important.

Solution: To keep your spine aligned and straight while you sleep, an orthopedic pillow can help. This particular pillow style helps to correct the placement of the neck and spine when lying in bed or on any other surface.

5) Existing Illnesses

The spine is often the truth-teller of existing illnesses in your body. Even if you sleep on a supportive mattress and use orthopedic pillows, some illnesses can cause lower back pain.

Some of these illnesses include:

  • Vitamin D Deficiency (Osteomalacia): Aching back bones can be a sign of low vitamin D
  • Fibromyalgia: A neurological disorder that can cause pain all over the body
  • Chronic low-grade inflammation: This kind of problem can worsen with age if not treated

Solution: If you’ve tried everything to assist your back during sleep, then another unknown illness could be the cause of your discomfort. If this pertains to you, consider seeing your doctor to get to the bottom of your back pain woes.

Back in Business

We rely on our backs to help us with a whole slew of processes, including our balance, our strength, and our posture. Unfortunately, we rarely give our backs the love that they deserve for all that hard work.

Even if you’re not experiencing back pain, it’s a great idea to practice daily back health.

This includes warming up before activities, stretching, and strengthening the abdominal area to avoid unnecessary injuries. An active lifestyle can also help to keep the back limber so that when you wake up in the morning you feel strong, and ready to go!

About the author: This article was written by Jennifer Bennet from Santa Cruz Natural Mattress.

5 Ways To Protect Your Back

Let’s face it. Life is rough…

On your back!

As we grow from children into adulthood, we take a lot of chances; risking our bodies in many ways; like playing sports, in the playgrounds, on the fields, or just running down the alley from your parent’s back gate to the street.

In fact, most all Americans are faced with back pain or injury as some stage of their lives. Some people get really unlucky and suffer severe back pain, and/or end up with a spinal disease they’re forced to live with on a daily basis.

When you look at the data, it’s no wonder back problems are such a drain on our health care system.

So how can we avoid back pain and spinal injuries?

5 Ways To Protect Your Back

Number 1.) Take regular walks: I know, I know…you’re sick of hearing about how great walking is for your health, and you might be a person who doesn’t enjoy walking. If that’s you, try this:

Step outside your home and walk only one block. Stop, take a deep breath and walk back home. The next day do the same thing. After many days of doing this, try walking two blocks. Then stay at two for awhile.

Then keep progressing. What happens here is you make walking a habit. Getting changed, putting on your shoes, and breathing in fresh air will become something you’ll look forward to.

By starting off slow, you’re removing the fear of discomfort that comes from taking a long walk when you’re out of shape.

Number 2.) Keep your weight down to a dull roar: This is why walking was number 1 on our list. If you gain too much weight your spine can develop a tilt and start absorbing your weight unevenly. This can lead to many other issues, such curvature of the spine, disc problems, etc.

Number 3.) Make sure you lift properly: This can’t be overstated, and that’s why you’ve been hearing this mantra your entire life. If you lift anything heavy always make sure you’re wearing foot wear that has traction, you’re not a on a slippery surface, and never twist as you’re lifting.

Your humble narrator ended up with a prolonged back injury (herniated disc) from changing a heavy tire break on a 737. The floor was slippery with oil, my boots were old and worn, my back was in a hunched position, and I twisted around with the 140 pound break and slipped. Basically, I did everything wrong you can think of…

…and I paid the price. Still paying the price somewhat, and it’s now 20 years later. Like I mention at the bottom of this post, be careful out there.

Number 4.) Never sit with bad posture: The torque load on your spine and discs is much higher when you’re sitting. This is why the age-old mantra of “sit up straight” is so common. Watch to make sure you never sit with poor posture, and if you have to sit for extended periods of time, be sure to get up and move around at least every 45 minutes (if you can).

If you’re traveling long distances this may not be possible, but whenever you can find a moment, get up and stretch out your legs and body.

Number 5.) Strengthen your core muscles: There are many different exercises you can do to strengthen your core (stomach) muscles, and some of them are even fun and relaxing.

Just be sure that when you do these core strengthening exercises you do them correctly and safely. If you don’t take care when exercising your core muscles you could end up hurting your back. Not helping it.

Be Careful

And there is one more very important method of protecting your back and spine that I’ve rarely ever seen published online; and it’s very simple.


Yes. I know that sound contrite, but the sooner in life you realize that you need to be mindful, and careful with your body, the better off you’ll be.

Just a few examples:

  • Don’t climb ladders that look dodgy
  • Don’t work on a roof if you’re not in good shape
  • Don’t sit in a position if it’s causing you pain.
  • Don’t drink too much alcohol as it impairs your balance
  • Don’t be hero on moving day – get help

I’ll give you an example. I had a friend who was always rough on his body. He over-worked and over-played all the time. Eventually he had to get knee surgery, and these are the first two things he did after healing:

  1. he learned how to skydive
  2. he jumped off the back of his truck

The jump from the truck destroyed his new knee, and he spent over a year trying to recover. They did multiple surgeries, and he had to fight off a dangerous out-of-control infection as well. He never did fully recover, and he has a permanent limp (not to mention daily swelling).

So like the old sayings go…

Take it easy, and take care!

And always, before I go, I just want end leaving you with my very biased opinion that my boss Dr. Fredrick is one of THE best chiropractors in Florida. A bold statement I know, but it’s fact I believe to be true. 😉

Why Runners Need a Chiropractor

If you believe chiropractors simply “crack” backs, you’re not alone. Frederick Williams, D.C., proprietor of Kingdom Chiropractic in Tampa Florida Florida, is accustomed to hearing this false impression.

” Sports chiropractic practitioners that are trained in muscle mass job, such as Energetic Release Technique (ART) and also Graston, are most likely the very best hand-operated therapists for preventing injury and also optimizing efficiency,” states Dr Fred. “That’s why there’s always a sporting activities chiropractic doctor on Olympic as well as professional sports groups.”

For joggers, chiropractic care can be made use of for injury avoidance since it stresses appropriate alignment of the spine and also hips. One of the most usual running-related injuries Dr Fred sees in his patients, which vary from leisure runners to Olympians to marathon champions, are plantar fasciitis, Achilles tendonitis, IT Band Syndrome, knee (knee) tracking troubles and hip bursitis.

Dr Fred’s primary step in treating these injuries: Look for imbalance.

” Malalignment of the spinal column can create unnecessary tension on one certain body part versus an equivalent circulation of stress,” he says. “I can not deal with anyone’s persistent IT band issue without making sure their pelvis remains in as best positioning as it can be. Otherwise, it’ll continue to use, tear, and put strain on that one certain body part.”

What Creates Improper Positioning?
Significant root causes of inappropriate alignment include running in the same instructions on the same training course every day; running usually slanted surfaces, such as a beach; and also not replacing footwear every couple of hundred miles.

Runner stretching in Tampa

Deal with these training errors that cause imbalance with a couple of simple tweaks:

Vary your running surface– pavement, track, asphalt, yard, dirt, wood chips– a few times a week, and you’ll naturally operate on different programs.
Run as near to the water as possible when on the coastline, as the sand has a tendency to be much more level there.
Buy 2 of the same sort of running shoes, and also button between both.
” There’s a whole lot that contributes to incorrect spine or pelvic alignment, as well as in some cases it has nothing to do with running,” says Dr Fred. “It concerns a day work, where you sit in one particular position throughout the day and after that choose a run. The muscle mass remain in a state of tightness on one side and are lengthened on the other, and then you go for a run and your pelvis shifts.”
Switch over placements and seats, when possible, every thirty minutes during the day. Varied pose stays the most effective posture, according to Dr Fred, so cross your left leg, then a half-hour later on, cross your appropriate leg; sit on top of your ankle joint, sit right, and also slouch.

Attempt sitting on a stability ball– it challenges your stomach muscles and enables you to shake your pelvis, which lubes your joints. Switch over between a chair as well as stability ball, stand, and take brief walk breaks if you operate in a workplace. “One setting for numerous amounts of time is devastating for the back,” states Dr Fred.

Whether you run in the morning not long after rising, or in the afternoon/evening after resting all day at work, a proper warm-up likewise aids avoid injury.

Runners injury chiropractor

Workout and also Extends to avoid Injury

” You require to warm up the hip in round patterns, and you need to heat up the spinal column in rotating motions,” states Dr Fred. “You need to wake up the outer butt muscular tissues, called the glute medius, in order to keep your hips steady when you opt for a run. Those are the fundamentals.”

The most effective injury-preventing workout for joggers includes exercises that sustain the back, get you engine, lube the joints, “as well as break up the intra-articular attachments that get stuck in the joint and prevent it from liquid flexibility,” states Dr Fred. Your hip socket is a fantastic instance– you need to heat up your hips so they can relocate as openly as feasible to respond to slips, quick changes in stride and also irregular terrain.

Dr Fred’s warm-up takes 2 minutes to complete; do 10 or so representatives of each workout as well as transfer to the following. Beginning each workout in a standing position.

Angled leg swings: Hold on to the wall surface or a chair for balance. Expand your left leg straight sideways as well as swing it from side to side before your body. Repeat on best leg.
Hip gyros: Hang on to the wall or a chair for equilibrium. Increase the left leg and also, keeping the knee bent, circle the leg inward for 10, after that outside for 10. Repeat on the other leg.
Side lunges: Start with feet together. Lunge to the left, keeping your ideal leg directly and prolonged and your left knee bent. Let your weight move a little bit back to maintain stress off your knee. Repeat, and then finish on right leg. “This gets up the glute medius, which aids keep your hips level while running,” claims Dr Fred.

” There’s a great deal that adds to improper spinal column or pelvic alignment, and also in some cases it has nothing to do with running,” says Dr Fred. “It has to do with a day task, where you sit in one particular placement throughout the day and then choose a run. The muscular tissues are in a state of rigidity on one side as well as are extended on the other, and after that you go with a run as well as your pelvis changes.”
Switch placements and seats, when possible, every thirty minutes throughout the day. Varied posture continues to be the best position, according to Dr Fred, so cross your left leg, then a half-hour later, cross your appropriate leg; sit on top of your ankle joint, sit right, as well as also slouch.

Try resting on a stability ball– it tests your stomach muscles and also enables you to shake your pelvis, which oils your joints. Change between a chair and also stability ball, stand, and take short stroll breaks if you work in an office. “One setting for numerous quantities of time is tragic for the spinal column,” says Dr Fred.

Whether you run in the morning right after climbing, or in the afternoon/evening after resting throughout the day at work, a correct warm-up additionally aids protect against injury.
Warm-up as well as Stretches to Prevent Injury
After years and also years of treating people for the majority of the very same injuries, and also acknowledging patterns such as not warming up and/or stretching effectively, Dr Fred created an app, called W.E. Run, that demonstrates workout as well as extending exercises.

” You need to warm up the hip in circular patterns, and also you need to warm up the back in rotary activities,” states Dr Fred. “You require to get up the external butt muscles, called the glute medius, in order to keep your hips steady when you choose a run. Those are the fundamentals.”

The best injury-preventing warm-up for joggers consists of exercises that sustain the spine, obtain you engine, oil the joints, “and also separate the intra-articular adhesions that get stuck in the joint and also prevent it from fluid mobility,” claims Dr Fred. Your hip outlet is an excellent example– you need to heat up your hips so they can relocate as freely as possible to respond to slides, fast changes in stride and unequal surface.

Dr Fred’s warm-up takes two minutes to complete; do 10 approximately reps of each exercise as well as transfer to the next. Beginning each exercise in a standing position.

Angled leg swings: Hold on to the wall or a chair for balance. Expand your left leg directly sideways and swing it back and forth in front of your body. Repeat on right leg.
Hip gyros: Hang on to the wall or a chair for balance. Increase the left leg as well as, keeping the knee bent, circle the leg internal for 10, then outside for 10. Repeat on the various other leg.

Side lunges: Beginning with feet with each other. Lunge to the left, maintaining your best leg right and also extended and your left knee bent. Allow your weight change a bit back to keep pressure off your knee. Repeat, and afterwards finish on appropriate leg. “This wakes up the glute medius, which assists keep your hips degree while running,” says Dr Fred.

Healing through Chiropractic Care

If you are regularly complaining of neck, back, as well as joint pain, migraines, numbness, and also tingling, but have yet to see a chiropractor, then you are certainly missing out on a risk-free and also non-invasive choice that will bring some relief from your pain. Numerous people all over the world have actually experienced the unbelievable benefits of chiropractic treatment, a medicine- as well as surgery-free method that has been revealed to effectively recover the body naturally.

Making an appointment with a chiropractor at Kingdom Chiropractic with locations in Tampa, Brandon/Riverview, Clearwater and Brooksville is easy to see why we are the fastest growing chiropractic practice in the Tampa/Clearwater area.

What’s The Difference?

Chiropractors treat severe back as well as neck pain, in addition to headaches, and also improve your overall health with back adjustment. Chiropractic care adjustments help to preserve healthy musculoskeletal and also nerves by placing your body in the appropriate placement, which then permits the body to heal itself. This non-invasive technique reduces tension put on somebody’s immune system and also permits the nerves to work freely and also ideally. The nervous system regulates every cell and organ in your body, so it is simple to see how chiropractic isn’t simply for discomfort alleviation, yet also for general health and also disease prevention.

Why Obtain Chiropractic Care Adjustments?

There are several factors that can lead to a vertebral subluxation. Some of the more common causes include:

  • Injury from a mishap, slip, or fall
  • Poor stance
  • Joint swelling
  • Inflammation triggered by an inadequate diet plan, dehydration, or anxiety
  • Osteoporosis or degenerative modifications
  • Muscular tissue stress that emphasizes the vertebrae
  • Benefits of Seeing a Chiropractic practitioner

Finding an excellent chiropractic practitioner that you can trust is the best way to remedy the damage as well as start a positive technique to securing your wellness. Chiropractic specialists treat people with a vast array of signs as well as conditions. We don’t just concentrate on discomfort relief or the factor for their client’s visit, but they care for the overall health and wellness of our patients. It truly is healthcare.

The all-natural and restorative benefits of chiropractic care have been revealed to decrease the demand for possibly addictive medicine and also surgical treatment.

In addition, the therapies typically work quickly, which for some, can be a lifesaver to those in pain.

If you are suffering, contact our office at 813-434-1045 and make an appointment. You will not regret it.

What To Do After a Car Accident in Florida

What to do after a car accident in Florida - Kingdom Chiropractic

A car accident has the potential to cause immense trauma and distress to all parties involved. The confusion in the aftermath of any car accident can leave you perplexed over what exactly you should do and how you should do it.

Luckily, you are not alone. While it is disheartening to know that car accidents happens often, the frequency of confusion over what to do after an accident has given insight over the best course of action to take in the aftermath of an accident.

Should you find yourself in an accident be sure to take the following steps.

  • Remain calm
  • Get out of danger to safe location
  • Call 911
  • Check on any passengers in your vehicle  
  • Take pictures of all property damage
  • Take pictures of any injuries you or your passengers sustained
  • Exchange driver’s information through the police officer

What Should I Do Next After a Car Accident?

Emergency Room vs Urgent Care  

After a car accident it is imperative that you seek medical care as soon as possible. This important task is often accompanied by the question of where exactly should someone seek medical care.

Depending on the severity of your injuries, an urgent care facility or hospital emergency room may be more suited to your needs although most find the benefits of urgent care over an ER more appealing. Such benefits include:

  • Urgent care is usually significantly cheaper than emergency rooms. An urgent care facility treatment that would cost several hundred dollars could easily cost thousands at a hospital ER.
  • Urgent care facilities have employees that are as trained or experienced as ER staff.
  • In an ER, you most likely will be seen by a nurse practitioners and not a doctor. Hospitals are utilizing nurse practitioners more commonly due to the fact that it’s a lot cheaper since nurses practitioners can perform many of the same duties as a doctor at a fraction of the cost.  
  • Hospitals are a business and are driven by the bottom line, not patient care or successful outcomes.  
  • Urgent care usually has a doctor on staff.
  • Urgent care usually has a quicker wait time compared to an ER that can take hours.

Where Should I go for Further Treatment for Car Accident Injuries?

Other common places to seek further medical care after sustaining an injury in a car accident include:

  • Chiropractic Clinics
  • Physical Therapy Clinics  
  • Orthopedic Surgeon Centers
  • Hospital Rehab Centers

Chiropractic Care – What is it all about?

People seeking back pain relief alternatives often will look to chiropractic options for help. About 22 million Americans visit chiropractors annually. Of these, 35% seek relief from back pain due to various causes like car accidents, sports injuries, and muscle strains. Chiropractors can also help with injuries and pain in the neck, arms, legs, and with other issues such as headaches.

What is Chiropractic Care?

Chiropractors use hands-on spinal manipulation and other alternative treatments to treat pain and injuries. The theory behind chiropractic treatment is that proper alignment of the body’s musculoskeletal structure, particularly the spine, will enable the body to heal itself without surgery or medication (or with limited amounts of these less safe options).

Hands-on manipulation is used to restore mobility to joints restricted by tissue injury caused by a traumatic event, such as a car accident.

Chiropractic treatment is primarily used as a pain relief alternative for muscles, joints, bones, and connective tissue, such as cartilage, ligaments, and tendons. It is sometimes used in conjunction with conventional medical treatment.

Chiropractic care has become so popular that hospitals have recently begun promoting treatment of auto accidents injuries with their own chiropractic facilities.

Physical Therapy Clinics – What do they do?

Your doctor might suggest this type of treatment if you’ve had an injury or illness that makes it hard to do daily tasks. Physical therapy (sometimes shortened to PT) is care that aims to ease pain and help you function, move, and live better. You may need it to:

  • Relieve pain
  • Improve movement or ability
  • Recover from a sports injury
  • Prevent disability or surgery
  • Rehab after a stroke, accident, injury, or surgery
  • Manage a chronic illness like diabetes, heart disease, or arthritis
  • Recover after giving birth
  • Adapt to an artificial limb
  • Learn to use assistive devices like a walker or cane

The Negatives of Orthopedic Group Treatment

Historically, a treatment center would refer a patient to an orthopedic specialist for evaluation; however, today they seem to want to run the entire process. Is this a good or bad process? Well looking through the eyes of the insurance company and opposing counsel, it doesn’t look good.

In fact, it could hurt your auto accident legal case. Why? Because the opinions offered will be clearly biased to support whatever findings and treatments they determine medically necessary. With more people looking at what they can get, it muddies the water of what’s the right thing to be done for the patient.

The key is to be objective and document all clinical findings. If someone isn’t a specialist, they may be leaving out important information that could negatively affect your case. In the medical and legal fields, if it isn’t documented, it didn’t happen.

The Ideal Accident Injury Care Clinic

The most effective type of clinic would be an integrative clinic. It would include skills and knowledge from many specialized medical fields. That way each patient is getting a complete and effective approach for the treatment of their injuries. Orthopedists and hospitals will try to incorporate things from both disciplines but with a higher cost.  

How Long Can Treatment With Kingdom Chiropractic Take?

  • Treatment timelines with Kingdom Chiropractic can vary from issue to issue.
  • At Kingdom Chiropractic, we like to get everyone seen for an EMC exam within the first 14 days after an accident. Contrary to popular belief, this isn’t a requirement. We simply prefer to do things as early as possible in our clinics.
  • Visit frequency depends entirely on the patient’s injuries and needs. It can range from one to four times a week. Each person heals differently.  
  • It’s a good idea to get radiology done early on in your case, especially if your symptoms aren’t subsiding at a normal pace. Usually we will order radiology in the first 30 days post-accident. This gives the body a chance to heal and for the inflammation to subside a bit which allows for better imaging.  

If your accident injuries have left you with pain that has become difficult to manage then don’t hesitate to contact Kingdom Chiropractic about starting treatment.

You can reach us by:
Phone: 813-434-1045
Email: info@kingdomchiropractic.com
Or through our Contact Form

We Provide Emergency Chiropractic Care For Car Auto Accident Victims


Driver Suffering From Whiplash After Traffic Collision

Auto Injury Chiropractor Tampa Bay

There are nearly 20,000 car accidents in Hillsborough County Florida every year making Tampa one of the most dangerous cities in which to operate a vehicle. In most cases our clients were not the party at fault.

Tampa Auto Injury Chiropractor Fredrick Williams treats patients every day for auto related injuries, providing some of the best Chiropractic care in all of Tampa Bay. His knowledgeable staff is fully qualified and trained to facilitate accurate insurance billing on your behalf.

Being in a car accident is a very difficult situation on a number of levels. Your pain is sometimes secondary to the aftermath of having your car at the mechanic as well as the stress of dealing with your insurance and potentially missing work.

While you are in a hurry to get your car fixed and back to normal activities, make sure to see your chiropractor before you make any major decisions. There could be underlying injuries that a minor stiff neck are not allowing you to uncover. A car accident is a major event and the trauma that come from them could be significant.

An Auto Injury Chiropractor specializes in soft and hard tissue problems including the results that could come from the trauma from a car accident.

Auto accidents can turn your life upside down. Our staff is friendly and accommodating during these difficult time. We offer complimentary transportation to the office. Often times the vehicle gets totaled, and rental care process can take time take effect. We offer early hours and late hours to accommodate most schedules. Staff are bilingual. Locations throughout the bay area.

For more information on the chiropractic services we offer please contact us.

1-844-FL-SPINE 24/7 Injury Helpline




they will lay hands on the sick, and they will recover.”

Mark 16:17-18