Rest Relaxation, and Sleep

1. Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration as well as maintenance of normal health.

2. When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit straight. Avoid too soft, overstuffed chairs. Recliner chairs are acceptable if they are constructed so that when you are reclining your back is in a normal straight position.

3. Cross your legs only at the ankles, not at the knees. Crossing your legs at the knees could aggravate an existing back condition as well as interfere with circulation to the lower limbs.

4. Be sure to get plenty of sleep to allow your body to recuperate and repair.

5. Sleep on a firm mattress, preferably one which is neither too hard nor too soft, but just firm enough to hold your body level while at the same time soft enough so that your shoulders, buttocks, etc... will depress into the mattress.

6. Your pillow should be neither too high nor too low. The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows, never lie on a couch with your head on the arm rest.

We have tri-core pillows available for sale, just ask our staff! Lisa Ann, via email or,
call us at (831)462-3350

7. Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.

8. Rise from your bed by turning on your side and swinging your legs off the bed, then push yourself into a sitting position with your arms, thus minimizing the amount of strain on your back.

9. Do not read or watch TV in bed, particularly with your head propped at a sharp strained angle.

10. Do not sleep in a chair or in cramped quarters. Lie down in bed when it is time to sleep.

If you have any questions about any phase of your care, feel free to ask Dr. Frogley via email, or on your next visit. You may also leave a message with our staff, and we will be happy to get back to you as soon as possible.