The 7 Best Adjustable Beds To Customize Your Sleep Posture
Looking to elevate your rest with one of the best adjustable beds? See our top picks from popular ... More brands like Tempur-Pedic and Nectar.
Let falling asleep come easier with the best adjustable bed frames for all different types of sleepers, from seniors and couples to people living with back pain. Whether you're looking for a value pick or a bed frame packed with extras, we have you covered below with our editor-approved picks, either backed by thorough research or personal testing experience.
Tempur-Pedic
Size options: Twin XL, full, queen, split queen, king, split king, California king, split California king | Massager: Yes | Mattress included: No
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Although it's the middle-tier option in Tempur-Pedic's lineup of four premium adjustable bases, the Adjustable Power Base comes with all the features that most people want in an adjustable base (and then some). Take your sleep quality up a notch with an AI-powered frame that can automatically detect snoring and adjust as needed, track your sleep metrics including your heart rate and blood oxygen level and more. It also includes built-in USB ports so you and your partner can charge your devices near your bed, a massager for relaxation before bedtime and a lumbar support feature. It lets you raise or lower a lumbar reinforcement bar that gives you more support under the spine, which is helpful for those living with back pain, people over 250 pounds or folks who sleep on a mattress that's too soft. With so many features, it's still competitively priced (a queen size is under $1,600 before sales).
Saatva
Size options: Twin XL, queen, king, California king | Massager: No | Mattress included: No
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Sleep habits change as we age, and an adjustable bed frame can help make seniors feel more comfortable and relieved during rest. The Saatva Adjustable Base in particular comes with extra features and services that help accommodate elder individuals, such as free setup, an easy-to-use control (no need to pull out a smart phone) and a remote equipped with a small flashlight to help improve visibility in the middle of the night. You can also adjust the height of the frame's legs for minimum or maximum underbed storage. Saatva is known for its high-quality products and excellent customer service—not to mention this frame is priced competitively. For enhanced features like a massager, underbed lights and more, consider the Saatva Adjustable Base Plus.
Sleep Number
Size options: Twin XL, full, queen, king, split king, California king, split California king, FlexTop king | Massager: No | Mattress included: Yes
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Sleep Number adjustable bases are among the most advanced on the market, and the Flexfit 2 Smart Base's premium abilities in combination with a smart mattress help justify the bundle's more expensive cost. You can adjust the mattress' firmness to pillowy soft, extra firm and everything else in between. Every morning, you can wake up to a personalized sleep score that takes into account your habits including sleep disturbances, heart rate and other health metrics that factor into sleep quality. With the frame, you can lift the head and foot of your mattress, utilize underbed lighting and enjoy presets like zero gravity and anti-snore. There's also Partner Snore technology in certain bed sizes that lets you raise your partner's head by hitting a button if they're snoring.
I have the Flexfit 2 Smart Base and it fits perfectly inside my existing Thuma Signature Frame. I love to rest before bedtime in the zero-gravity position for a weightless and relaxing feel.
GhostBed
Size options: Twin XL, queen, king, split king | Massager: Yes | Mattress included: No
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The GhostBed Adjustable Base comes with a great deal of upgraded features including a two-zone massager that offers three different modes and intensity settings, underbed lighting, USB ports, six preset positions and more. You can also adjust the height of the legs from four to 12 inches. I think it's one of the best adjustable frames you can get for your money—it's not the cheapest, but it offers a great value. You can also choose the Adjustable Base Combo Bundle if you're looking for a mattress too (you have the choice between three beds). The GhostBed Luxe model is the brand's most premium offering, which offers cooling relief and medium-firm comfort, and it comes in a foam or hybrid construction. Just keep in mind some customers say their mattresses slide a little on the split king frame.
Nectar
Size options: Twin XL, full, queen, king, split king | Massager: No | Mattress included: No
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The Nectar Adjustable Base is the most affordable option on our list (by almost half or more in most cases), but it still lets you effortlessly raise and lower your head with ease, offers presets and adjustable legs and comes with a quality upholstered design. Its simplicity is its charm, and it's best for those who just want to change their posture during rest or lounging. With that said, the Premier model has USB ports, a massager, underbed lighting and more customizability for an extra $100. I used the classic Nectar Adjustable Base for years before it moved to my guest room for my friends and family to enjoy when they stayed the night. For more insight into this base and its highlights, see my full Nectar Adjustable Bed Frame ode.
Brooklyn Bedding
Size options: Twin XL, full, queen, split king or split California king | Massager: No | Mattress included: No
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Many couples enjoy the benefits of a split adjustable bed frame as it lets you adjust each side to your liking without disturbing the other. Brooklyn Bedding's Ascension Luxe offers two split sizes: king and California king. You can control each side of the bed individually or sync each side using your wireless remote control. This bed also has tilt adjustments at the head and foot that can be made with the click of a remote. While it doesn't include a massager or a list of fancy extras, it does have built-in USB ports, along with preset preferences for both you and your partner.
Bedgear
Size options: Twin XL, queen, king, split king or California king | Massager: Yes | Mattress included: No
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The LSX Adjustable Base from Bedgear comes with added reinforcements to make it extra supportive for those with back pain. The average adjustable bed frame comes with two motors to control the head and foot of the bed, but this comes with four separate motors, one for the neck, foot, head and lumbar region. You can choose to lift the lumbar region higher to situate yourself in the most comfortable position. It also includes other advanced features like a Bluetooth speaker on each side of the bed, a head-to-toe massager, USB ports, motion-activated underbed mood lighting and more.
Forbes Vetted's editors and writers spend countless hours researching, testing and writing about mattresses, bedding and other products for your bedroom. Our team tracks developments in the sleep space, learning about new and existing products on the market to ensure we only recommend the best.
All of the selections in our best adjustable bases roundup were approved by our editors, and either backed by personal experience testing or thorough research and glowing customer reviews.
An adjustable bed frame can be a significant purchase and make a positive difference in your quality of sleep. It can also make a difference on an array of health conditions, including acid reflux, snoring, back and neck pain and more.
According to Zach Smith, doctor of physical therapy and owner of HIDEF Physical Therapy, an adjustable bed frame can be an effective aid for lower back pain. He references spinal stenosis, a common condition for aging adults, and says, 'Being able to elevate the head of the bed puts the low back into slight flexion, which relieves some of the pressure on the spinal cord and can lead to much improved sleep.'
He also cites health benefits for people who are post-surgery. 'Being able to elevate the legs using an adjustable bed frame can help with reduction of edema and swelling in the legs, which is crucial for recovery and healing,' he says.
To choose the right adjustable base for your certain needs and preferences, you should keep in mind the following considerations.
Some bed frames on our list require minimal setup like the Ascension Luxe from Brooklyn Bedding, which requires zero tools and takes around five minutes to complete, according to the brand. Other frames come with setup and delivery, which may mean that setup is more complicated or involved. Look into delivery and setup options before committing to a purchase. Also consider how you'd like to use your frame—via phone or a wireless control. Most bases in our roundup can be used with a wireless remote, however not all of them are compatible with phones (like the Nectar Adjustable Base).
Every adjustable bed frame lets you raise and lower the head and/or foot of your mattress, but many have evolved to include an added array of features, with the most high-end models offering voice-activated commands and compatibility with smartphone apps. (With smart adjustable bases, you can change settings like your incline or massage features from your smartphone.) More standard adjustable bases typically come with head elevation or head and foot, with some added enhancements like underbed lighting and presets. Here's a breakdown of the most popular adjustable bed features:
Presets: These allow the base to automatically move into certain positions, like anti-snore and zero gravity. Anti-snore positions help reduce snoring by gently lifting the head by about 10 degrees, which helps open your airways. The zero-gravity position works by lifting both the head and feet to relieve pressure from the legs and spine, leaving you with a weightless sensation.
Massager: Built-in massagers are one of the most sought-after features found in adjustable beds. That said, don't expect spa-level massages here. They typically offer more of a gentle vibration, as opposed to a pressure-relieving, kneading massage.
Underbed lighting: An underrated feature in my opinion, underbed lighting can work as a night light, or it can be helpful if you're storing items under your frame.
Most modern-day mattresses can work with an adjustable bed frame, even hybrid mattresses made with innersprings inside. However, you should always check the FAQ section of your mattress' manufacturing page to confirm if your bed is compatible with an adjustable frame. For example, the Saatva Classic Mattress in a 14.5-inch profile doesn't work with an adjustable frame, likely because of its ultra-thick construction and dual-coil design.
Check the weight limit of an adjustable base before you hit purchase. Frames can range from a 650-pound weight capacity all the way up to 1,000 pounds or more. And this includes the weight of your mattress, which usually weighs an average of 100 pounds in a queen size.
Most adjustable bases come with a warranty that provides an insurance policy in the case of manufacturing defects, but brands don't typically offer a free trial period unless you buy from Amazon. That means you aren't able to return your base after your purchase, so do your research before you make it official.
Our top choice is the Ergo Power Base from Tempur-Pedic, a feature-rich choice with advanced massaging, AI-powered technology that automatically adjusts to your needs and conveniences like built-in USB ports.
Look to a brand's warranty for an estimate on a base's life expectancy. Most adjustable bed frames should last at least ten years.
Yes. Zach Smith, doctor of physical therapy, cites adjustable bases as being beneficial for those with back or neck pain, aging adults, people who underwent surgery, nighttime reflux and more. He adds, 'People with asthma, COPD or other respiratory issues also often find that sleeping with the head elevated improves airflow and reduces nighttime coughing or wheezing.'
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20 game-changing breastfeeding tips every new parent needs to know
Breastfeeding is hard — full stop. Still, according to the CDC, about 83% of birthing moms start nursing right after delivery, brimming with optimism. But by the end of that first month, 70% run into hurdles like pain, exhaustion and that panicky "I'm not making enough milk" feeling. Fast-forward, and only 2 out of 5 moms make it to the recommended full year of breastfeeding. The plot twist? With smart prep and expert strategies, you can dodge some of the biggest pitfalls and make this whole thing way easier. We asked top lactation consultants, nurses, midwives and doulas for their smartest, real-world advice — and, boy, did they deliver. Here are the 20 best breastfeeding tips you need. 1. Book a prenatal lactation consult — yes, before birth "The single best thing you can do to build breastfeeding confidence is to schedule a prenatal consultation with a lactation professional before delivery," says Charnise Littles, a birth doula, board-certified lactation consultant and founder of Birth & Milk Co. "This allows you to understand how breastfeeding is initiated, set realistic expectations and prepare for common challenges." 2. Learn hand expression like it's a party trick Hand expression is the ultimate no-tech breastfeeding superpower — and most parents have no clue it exists. "Learning hand expression early builds confidence," says Leah Tribus, a registered nurse, board-certified lactation consultant and senior director of clinical and strategic partnership at The Lactation Network. Every squeeze tells your body to make more milk, stimulating flow. And just a drop or two of hand-expressed colostrum — the thick, nutrient-dense "first milk" — on your nipple can be enough to tempt a sleepy newborn to latch, says Tribus. After your baby's done eating, "express a few drops and let it dry on the nipple — nature's own nipple cream!" says Stephanie Nguyen, a registered nurse, board-certified lactation consultant and founder of Modern Milk. 3. Go skin-to-skin for at least an hour Embrace your newfound ability to toss all modesty out the window and place your newborn on your bare chest ASAP. Skin-to-skin contact, or kangaroo care, right after birth helps your milk come in. It also kick-starts the "love" hormone oxytocin, which fires up your baby's instinct to find your breast. "If you can, ask your care team ahead of time for a full, uninterrupted hour before any nonurgent newborn procedures," says Tribus. Those early minutes really matter: A 2022 report in the journal Nutrients found that newborns who had an hour of uninterrupted skin-to-skin right after birth had better sucking skills — and parents reported more nursing confidence than those who got only 20 minutes. Keep kangarooing going when you're home. Doing it during your little one's first few weeks makes it easier for you to know when to feed them, and "it helps stimulate your baby's appetite thanks to the milk smell you give off," says Mindy Cockeram, board-certified lactation consultant and author of Pump It Up! "It's like you sleeping next to a warm pizza — the smell would be enough to wake you up and eat." 4. Measure success by diapers, not ounces Stop obsessing over ounces you can't see. "So many new parents assume they have a low milk supply when, in reality, things are going just fine," says Nguyen. Why the worry? Parents assume cluster or short feeds, fussy evenings and soft breasts mean they're making less milk. But the reality is, "diapers and weight gain are better indicators of supply," says Nguyen. According to the American Academy of Pediatrics (AAP), newborns should churn out two to three wet diapers daily and then after the first four or five days, that'll go up to at least five to six wet diapers a day. 5. Ditch the clock — follow your baby's lead Forget what the momfluencers say: Newborns don't do schedules. Simply nurse your baby "as often as they're willing," according to the AAP. "Many parents unknowingly follow schedules too early — or miss their baby's subtle feeding cues," says Tribus. Frequent, on-demand feeding in the first weeks should be your game plan. That's what helps establish a solid milk supply. 6. Get a pro to check your latch early "Most nipple pain comes from a shallow latch," says Nguyen. But as a new parent, "shallow latch" likely means a whole lot of nothing to you. That's why it's important to get a proper latch assessment by a board-certified lactation consultant in the first few days after birth to help "prevent nipple pain and poor milk transfer from snowballing into much bigger problems," adds Tribus. Your baby has a good latch if you're comfortable (no pinching or sharp pain) and your baby's Chest is pressed against you. Lips are flanged out like "fish lips." Chin is pressed into your breast. Swallowing is easy to see or hear. Ears wiggle a bit while sucking. 7. Pick the right pump for your life The breast pump your sister, colleague, neighbor or BFF used does not automatically mean it's right for you. "Exclusive pumpers — or those separated from their baby regularly — should use a hospital-grade or high-quality double electric pump," says Tribus. One quiet, compact option to consider is the Spectra S1 Plus — it offers multiple suction strengths and speeds for a customizable experience, and 84% of Amazon reviewers give it 5 stars. If you've got more of an on-the-go lifestyle, Tribus recommends a compact, cordless option. "They offer more freedom, but they may be less efficient." The Elvie — a double, wearable pump — is a quiet, discrete pick that parents love. One 5-star reviewer shares, "This pump also helps stimulate my breasts to produce more milk. You can literally wear these for an hour each day and get so much milk." And for a suction-only manual pump, Nguyen's tried-and-true favorite is the Haakaa Silicone Pump. "It's super helpful in the early weeks for collecting milk during letdown." It's particularly helpful for catching milk on the opposite breast while nursing or for increasing milk supply through stimulation. Just make sure to get a secure suction to avoid (literally) crying over spilled milk. 8. Check your flange fit — more than once "Proper flange size is everything," says Nguyen. If you're wondering, a flange is basically a funnel for your boob — a cone-shaped cup that fits over your nipple and areola, creating a seal so your breast pump can work. Get the size wrong, and you're in for trouble: Too-big flanges can pull in excess tissue, causing pain, swelling, longer sessions and less milk — which can eventually tank your supply. Many pumps ship with a standard 24 mm flange, but you might need a smaller or larger one depending on your nipple size — and that size can change over time. "Measure early and check regularly since flange size can change after frequent pumping," says Nguyen. In fact, a 2024 study in the Journal of Human Lactation found that over 70% of pumping parents started with a flange that was too big — and switching to the right size improved both comfort and milk output. Some signs your flange is off: Your nipple rubs against the side, causing pain. Your areola — or extra breast tissue — gets pulled into the tunnel. You notice post-pumping redness or discoloration. Your skin looks lighter where the flange touches, restricting circulation. You're working way too hard for every ounce. Once you land on the right fit, "lubricate the flange," says Nguyen. "A bit of coconut oil or nipple balm in the flange can reduce friction." 9. Eat protein like you're training for the Olympics "New breastfeeding moms need double the amount of protein they did before pregnancy," says Dr. Lauren Davis, a dual board-certified osteopathic physician and founder of Latched Nourished Thriving. While U.S. guidelines recommend about 0.48 grams of protein per pound of body weight daily for lactating parents, 2020 research suggests exclusively chestfeeding parents may need closer to 0.8 grams per pound to maintain muscle mass and keep milk production strong. That's about 120 grams a day for a 150-pound parent. Beyond eating plant-based and lean proteins, Davis recommends keeping high-protein, nutrient-dense snacks around the house, like unsalted nuts — and adding a scoop of collagen to your morning coffee. Try Orgain Collagen Peptides (18 grams of protein per serving) — Yahoo's 'best overall' pick. 10. Keep bottles from stealing the show "If you're combo-feeding — juggling both breast and bottle — use a paced bottle-feeding method and stick with slow-flow nipples, even for older infants," says Tribus. Making bottle feeding more like breastfeeding helps prevent your baby from preferring the faster flow of a bottle and turning down the breast. The technique: Hold your baby upright, keep the bottle horizontal and let them control the pace. This mimics breastfeeding's natural rhythm and helps prevent bottle preference. 11. Try pants-free feeding This will go against your new-parent gut, but "don't keep your baby warm when they're feeding — no matter what your mother, grandmother or insert-another-elder-here says," advises Cockeram. "Instead, feed your newborn in just a diaper until they regain any lost newborn weight. You want your baby to be alert so they feed well, not fall asleep halfway through due to being overly warm." 12. Change positions like a yoga flow Don't lock into one breastfeeding position. "Rotating through holds helps distribute pressure on different parts of the nipple and breast," says Nguyen. What works for one feed may not work for the next, so keep experimenting until you're comfortable. After all, "babies know when you're not comfortable, and the latching will be more difficult,' says Tania Lopez, a certified nurse-midwife at Pediatrix Medical Group in Fort Worth, Texas. 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So, please, (unless your baby has a confirmed allergy or intolerance) skip the restrictive diet — it's usually just reflux from swallowed air, not your kale salad. Instead, feed before your baby gets overly hungry, burp during and after nursing sessions and keep them upright for at least 20 minutes afterward. If your baby is otherwise gaining weight and seems content, time — not a food ban — is the real cure. 14. Baby your nipples like they're precious gems "Nipple pain is very common in the first few days of breastfeeding — especially as you and baby are still learning how to latch," says Nguyen. "But common doesn't mean normal if the pain is persistent or intense. Don't tough it out!" Instead, seek help from a lactation consultant, change positions and use nature's nipple balm: breast milk. "I also recommend proactively applying a high-quality lanolin or plant-based nipple cream, like Earth Mama Nipple Butter or Motherlove Nipple Cream, after every feeding," she says. "They can soothe and protect the skin. And let your nipples air dry to prevent chapping." And if your nips are sore and cracked already, try a silver nursing cup to soothe and protect. Nguyen's pick: Silverette Cups — "they're amazing!" 15. Forget everything you know about treating clogs Ditch the deep massage playbook. "For years, we were taught to 'work out' a clog in the breast with deep massage, heat and vibration — but the latest evidence shows that this can increase inflammation and worsen symptoms," says Nguyen. Instead, rest, hydrate and apply a cool compress to help reduce swelling and soothe discomfort. "And talk to your provider about possibly taking an anti-inflammatory to reduce swelling and pain, a breastfeeding-specific probiotic like Therbiotics Target B2 and a sunflower lecithin like Legendairy Milk Sunflower Lecithin too," says Nguyen. (Though, keep in mind research on probiotics and sunflower lecithin for clogged ducts is limited.) 16. Don't worry about the weaker boob "Most people have one breast that's the 'producer,' making a ton of milk, and the other that just doesn't," says Chapin. "As long as your baby is gaining weight and seems satisfied after eating, it's nothing to worry about." If your bub completely refuses to nurse on one side, however, turn to your trusted lactation consultant to investigate. 17. Question 'doctor's orders' to quit breastfeeding That medical advice to stop nursing because of your antidepressants, blood pressure meds or even antibiotics might be wrong. A massive review in the International Breastfeeding Journal found that in 98% of cases, women could've safely continued breastfeeding after being told to stop because of their medication. Translation? Your health care provider might be playing it unnecessarily safe. Now, this doesn't mean you need — or should — make this determination on your own. Instead, ask for evidence-based guidance or ask for a referral to a lactation pharmacology expert. (They exist!) Your questions to ask: "What specific risk does this medication pose?" and "Can you refer me to someone who specializes in breastfeeding and medications?" Many doctors simply don't have the specialized training to make these calls confidently. 18. Master the hands-free 'feeding shelf' "People are surprised when I show them how to set up pillows so you can essentially nurse hands-free," says Laura Hunter, a pediatric nurse and co-founder of Moms on Call. "The idea is to prop your pillows so your shoulders can drop and your arms rest naturally — almost like your baby is nestled into a little feeding shelf." Use a structured nursing pillow like the My Brest Friend (Hunter's go-to for its adjustable height and stable surface), or layer smaller pillows and rolled blankets to create the perfect height where your baby lies tummy-to-tummy on their side while you sit upright and breathe deeply. "That simple change — removing the strain from your arms and neck — often transforms the whole experience," she says. 19. Have your comeback ready for the boob critics Whether it's a nosy relative, a stranger in the checkout line or cultural pressure to stop, you don't have to defend breastfeeding — ever. "Breastfeeding is a deeply personal choice that requires intentionality to maintain," says Littles. One of her go-to responses when someone questions it: "Will you be buying a year's supply of formula for us?" You can also flip it to the positive: Remind them breastfeeding benefits your baby and your health — lowering your risk of certain cancers, heart disease, diabetes and more, says Littles. Either way, you shut down the commentary and keep feeding your way. 20. Yes, you can comfort nurse! "It's totally OK to breastfeed just for comfort," says Nguyen. "Breastfeeding isn't just about nutrition. It's about bonding, calming, regulating your baby's nervous system — and yours. Nursing to soothe is biologically normal and OK. You're not spoiling your baby — you're meeting their needs." Meet the experts Charnise Littles, IBCLC, board-certified lactation consultant, birth doula and founder of Birth & Milk Co. Leah Tribus, RN, IBCLC, a registered nurse, board-certified lactation consultant and senior director of clinical and strategic partnership at The Lactation Network Stephanie Nguyen, RN, IBCLC, registered nurse, board-certified lactation consultant and founder of Modern Milk Mindy Cockeram, IBCLC, board-certified lactation consultant and author of Pump It Up! Lauren Davis, DO, dual board-certified osteopathic physician and functional medicine expert specializing in postpartum recovery and founder of Latched Nourished Thriving Tania Lopez, certified nurse-midwife at Pediatrix Medical Group in Fort Worth, Tex. Lucy Chapin, certified nurse-midwife and founder of Mad River Birth and Wellness Laura Hunter, LPN, a pediatric nurse and co-founder of Moms on Call
CNET
28 minutes ago
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Do Vibration Plates Actually Help You Lose Weight, Build Muscle and Get Stronger?
When you're trying to lose weight or build muscle, figuring out what actually works can be frustrating. There are plenty of options, from lifting weights to cardio classes, and now vibration plates are part of the conversation. But does standing on a shaking platform really help you get stronger or shed pounds, or is it just another short-lived trend? To find out, we talked to personal trainers and other fitness experts. They explained how vibration plates are supposed to work, the benefits you might get from using them, the risks you should watch out for, and the right way to add them to your routine if you want to give them a try. Don't miss any of CNET's unbiased tech content and lab-based reviews. Add us as a preferred Google source on Chrome. What is a vibration plate? Whole-body vibration plates are a form of exercise machine that shakes rapidly when you stand on them. When you stand on a vibration plate, you're engaging in a full-body vibration exercise, where your muscles are forced to contract and relax quickly. "The purpose of vibration plates is to generate quick vibrations that cause your body's muscles to contract and relax several times per second," says Leah Verebes, a physical therapist and assistant professor at Touro University's School of Health Sciences. "At a far greater frequency, this resembles the spontaneous contractions that take place during exercise." "This stimulates a subconscious muscle activation each time the machine moves, meaning your muscles are activating far more than they would on a stable surface," says Laura Wilson, a personal trainer at Life Time Fishers and director of training and curriculum at Power Plate, a company that produces vibrating exercise machines. There are several ways to use a vibration plate, the most common being standing on its rectangular platform. However, you can also perform squats or push-ups on it. Wilson says vibration plates can move in multiple directions: up and down, side to side and front to back. The harmonic vibrations move between 25 to 50 times per second, activating the corresponding muscles. Vibration plate benefits Yes, there are health benefits to using vibration plates. According to Verebes, some of the advantages may include "improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage and the possibility of weight loss when paired with a healthy diet and regular exercise." However, experts agree that vibration plates offer the most benefits when used as part of an overall health and wellness plan. In other words, you shouldn't expect to lose weight or increase muscle strength just by standing on a vibration plate -- even if social media makes it seem so. Instead, experts suggest supplementing vibration exercise with other healthy habits, including a balanced diet and aerobic and strength training. "Vibration plates are not a magic bullet or a replacement for traditional exercise," warns Michael Betts, a personal trainer and director at TrainFitness. "The benefits are modest and work best when combined with other forms of training." Still, research indicates that using vibration plates can have positive effects on your health. For example, one 2021 study looked at whether whole-body vibration training could improve muscle strength in older adults, concluding that it "may be an alternative exercise method to boost the effect of strengthening exercise." Similarly, a 2007 study investigated the effects of whole-body vibration training in men over 60 and found that it has the "potential to prevent or reverse the age-related loss in skeletal muscle mass, referred to as sarcopenia." Other research suggests that vibration-based exercise may help improve bone mass density, reduce inflammation, alleviate chronic low back pain and more. Vibration plateVibration plates are generally safe for most people. However, like any other type of exercise, they come with a few potential risks, including "aggravation of existing conditions, temporary dizziness and joint stress if used incorrectly," according to Betts. There are also certain groups of people who should avoid using vibration plates altogether. "Vibration plates shouldn't be used by anyone with cardiac or circulatory disorders, such as deep vein thrombosis or pacemakers; pregnant women; people who have just had surgery; and people who have severe osteoporosis," Verebes says. "People with preexisting disorders, including herniated discs, joint issues or acute inflammation, may experience worsening symptoms when using vibration plates," she adds. "The vibrations may also be disconcerting to people who have inner ear problems or balance abnormalities." Verebes points out that "excessive use or high-intensity vibrations may strain ligaments, muscles or joints." Even if you don't have one of these conditions, it's still a good idea to talk to your doctor before getting on a vibration plate. It's also worth mentioning that a 2015 study discovered a link between regular exposure to whole-body vibration and a higher risk of lower back pain and sciatica. However, the participants in that study were regularly exposed to vibration as part of their jobs, so the results may not apply to vibration plate users. How often should you use a vibration plate? If you're new to whole-body vibration training, it's important to start slowly. "To allow the body to adapt to vibrations, beginners should start with 5 to 10 minutes at a low intensity," says Verebes. "Moderation is key, as excessive use may lead to fatigue or injury." As a beginner, it's best to limit yourself to two to three sessions per week, says Betts. Over time, you can work toward longer and more frequent sessions. "As your body adapts, you can increase to 15- to 20-minute sessions up to 3 to 4 times a week," he says. "Never go over 30 minutes, as this can cause fatigue and joint stress." For proper recovery, Betts also recommends leaving at least 24 hours between vibration plate sessions. "Listen to your body and adjust accordingly," he advises. "Quality of movement matters more than duration." LordHenriVoton/Getty Images Vibration plate exercises To use a vibration plate, you can simply stand in place with slightly bent knees. You can also engage in other exercises -- like squats or push-ups -- while using the machine. "Incorporating exercises such as squats, lunges, planks, push-ups and core workouts enhances results by engaging more muscle groups and boosting calorie burn," says Verebes. If you're up to the challenge, here are three vibration plate exercises to try, as recommended by Wilson: Push-ups "Push-ups work your chest and shoulders -- and doing them on a vibration plate activates many more muscle fibers per second than if you were to do them on the floor," says Wilson. To perform a push-up on a vibration plate, follow these steps: Get into a high plank position by placing your palms flat on the platform and stretching your legs long behind you. Lower into a push-up position slowly. Your chest should come close to touching the platform. Perform three sets of 10 reps, taking 30 seconds of rest between each set. High plank holds You can also use a vibration plate to perform a high plank hold, which is "great for your core and upper body strength," says Wilson. Here's how: Get into a high plank position by placing your palms flat on the platform and stretching your legs long behind you. Hold for 30 seconds. Perform three sets, taking 15 seconds of rest between each set. Tricep dips "This exercise works the back of the arm as well as the shoulder," says Wilson. "You're going to experience much more muscle activation when doing it on a vibration plate machine." Here's how: Sit on the edge of the platform. Place your palms on the platform (just outside of your hips). Keep your feet flat on the ground with your knees bent at a 90-degree angle. Scoot forward until you're hovering in front of the platform, only supported by your arms and legs. Lower your hips toward the ground by bending at the knees, stopping when your knees reach 90 degrees or when you can't lower your hips further. Push through your palms and return to the starting position. Perform three sets of 10 reps, taking 30 seconds of rest between each set. urbazon/Getty Images Do vibration plates work if you just stand on them? You don't need to perform exercises while using a vibration plate, but experts say moving your body -- rather than standing still -- will help you get more out of the machine. "Actively moving while using the plate maximizes its benefits, even though simply standing on it can support circulation and balance," says Verebes. Betts agrees, adding: "Standing still on a vibration plate provides some stimulus through the muscle contractions, but adding movement increases the benefits. Static positions can help with circulation and muscle activation, but dynamic exercises will give you strength gains, balance improvements and overall training effects." If you've never used a vibration plate before, you could begin by standing in place or squatting while you're on the machine. As you get more comfortable, you can incorporate different exercises and positions. Or you can alternate between standing still and exercising, suggests Betts. "Combine both approaches -- use static holds to build comfort and awareness, then move for optimal results," he says. "Form and progression are key regardless of whether you're moving or holding positions." The bottom line Simply scrolling through social media, you might get the idea that vibration plates are an easy, low-commitment way to transform your body. While it's true that vibration plates offer some compelling benefits, they aren't a shortcut to fitness. Experts also recommend following a healthy diet and participating in other forms of exercise to get the best results from vibration plate training. It's also a good idea to speak with your doctor before you start using a vibration plate -- especially if you've had blood clots, joint issues or other health conditions.
CBS News
29 minutes ago
- CBS News
Self-quarantined family in Santa Clarita receives call their immunocompromised baby will receive life-saving implant
A family in Santa Clarita has finally received a call saying their immunocompromised baby will be getting a life-saving implant. For over a year, the Landrons have self-quarantined to protect their daughter, Syanne, who was born without a thymus gland, meaning she has no immunity. The family has completely changed their lives, deciding to work from home and homeschool their other children to keep her safe. They were told she'd need an implant and in May, Syanne was approved to get the surgery from a healthy baby who is undergoing surgery. However, Duke University is the only facility in the U.S. to perform the implant. The family told CBS Los Angeles that they recently received the call they've been waiting for from the medical team at Duke. Syanne will soon be getting her life-saving implant. It is unclear exactly when she will have the surgery, but her family is happy their prayers have finally been answered.
