Feelings of tiredness, weariness, and lack of energy can creep up towards the end of our workday. Studies show poor nutrition is one of the key reasons. Food fuels our bodies consequently, what we choose to eat will have an impact on the performance of our bodies.
Instead of reaching for energy drinks loaded with sugar, fight fatigue with these foods:
- Oatmeal: Fuel up on quality carbohydrates in the morning with a bowl of oatmeal. Glucose is slowly absorbed through soluble fibers, which provides fuel for our brain and muscles as well as keeping blood sugar levels stable.
- Melons: Up your H2O intake with food such as watermelon. They are a good source of energy and since they have 90% water they help to prevent dehydration.
- Nuts: A healthy dose of magnesium, protein and fiber, nuts will provide energy and keep it stable throughout the workday.
- Sweet Potatoes: With a quarter of a day’s worth of potassium and energy-stabilizing high-fiber carbs, sweet potatoes balance electrolytes and keep us hydrated. Potassium also helps fight fatigue by relaxing the body and lowering blood pressure.
- Bananas: Low in calories, high in antioxidants and healthy carbohydrates, bananas break down blood sugar for fuel. Combine them with a healthy fat, such as peanut butter, for a well-rounded energy boost.
- Leafy greens: Fight fatigue with iron-rich foods such as spinach. Lack of iron can cause feelings of sluggishness and fatigue. Iron helps maintain energy levels, keeps blood oxygenated and maintains healthy blood pressure.
- Chia seeds: Known as a “running food”, chia seeds are packed with protein and fiber (5 grams per tablespoon) to keep blood sugar levels stable. Try them in yogurt, water, or a morning smoothie.
- Whole wheat: Fiber rich foods like whole wheat English muffins or bagels keep energy levels stable while helping to fill you up. These foods also keep up stamina levels.
- Protein: Fish, beans, eggs, poultry, soy, meat, and low-fat dairy products are good sources of protein. Protein controls the release of energy from carbohydrates and fats, preserves lean muscle mass, maintains cells and assists in growth.
Did you know that 1 in 10 premature deaths are caused by inactivity and lack of exercise? The World Health Organization (WHO) lists inactivity as the fourth biggest killer in adults. Research has shown that sitting for prolonged periods of time is degrading to our health, and that our bodies actually thrive on motion. While sitting through long commutes and working even longer hours can make staying active difficult, there are steps you can take to reverse the negative effects of inactivity.
Below, we have listed our top 10 ways to stay active throughout the day:
At Relax The Back, we know the importance of living life free of aches, pains, and daily discomforts. Many of us live a sedentary lifestyle working 9-to-5 jobs, commuting daily, and spending time in front of the television or computer when at home. We are seeing little to no physical activity in our everyday life.
The decisions we make, from morning to night, have a lasting affect on our overall health and wellness. Over the next three months, we will be providing around the clock product solutions and tips for a pain-free and productive day. These tips and solutions will help you sleep better, maintain a healthy workspace, keep you moving throughout the day, and relaxing more at night. When it comes to relieving daily discomforts and improving home, office, and sleep comfort, we’ve got your back
Be sure to follow along on our Pinterest boards, Facebook and Twitter.
Follow Relax The Back’s board Better Sleep, Better Health on Pinterest.
Follow Relax The Back’s board Workplace Wellness on Pinterest.
Follow Relax The Back’s board Home and Health on Pinterest.
Does working away on a laptop and spreadsheets in bed lead to more productivity and comfort than working behind a desk? A recent poll found nearly 1 in 5 employees spend two to ten hours working from bed in a given week. A mobile-security company polled its workers to find half of the 1,000 employees work from bed. Many claim to respond or read work emails, addressing colleagues that may work in different time zones. While this may be a comfortable theory, ergonomically speaking it is not a good practice.
WSJ looks at the negative affects of working in bed. Not only is it physically demanding on your body, it also has negative emotional and mental affects. Consider making your bedroom a device-free zone and make efforts to have a more productive day while at the office. However, if you believe you get your best work done this way, we recommend using a Bed Wedge System to properly support your back while you work.
Father’s Day is a special time of year to show your loved ones your appreciation for all of their hard work, love, and care. While cooking him his favorite meal, letting him watch the US Open in peace, or going to a baseball game are perfect Father’s Day gift ideas, why not include a gift that will provide him comfort for the whole year?
At Relax The Back, we know how importance of finding the perfect Father’s Day gift. We’ve listed our top gift ideas to give your loved one this year:
- Self Inflating Back Rest – give the gift of perfect lumbar support in the car, at the movies, while dining, and more.
- Foot and Calf Massager – give dad relaxation, improve his circulation, and reduce pain and scare tissue anytime of the day.
- The Perfect Chair: after a long day at the office, help dad say goodbye to low back pain and stress with a Zero Gravity chair.
- Technogel Pillow – for consistent ergonomic support and comfort, this pillow provides a cool refreshing sensation while relieving pain-induced pressure.
Visit your local Relax The Back store to speak with a trained specialist who can help you find the perfect gift based on their specific needs. Also be sure to visit us online (www.relaxtheback.com) and on Facebook and Twitter.
Nearly 5 million people in the US alone suffer from fibromyalgia symptoms. Fibromyalgia is a common arthritis-related symptom that causes fatigue, abdominal pain, chronic headaches, insomnia, dry eyes, stiffness, and joint and muscle pain. Not only do sufferers of fibromyalgia experience physical pain, emotional and mental pain is also a result of this condition.
These tips can help you cope with the daily challenges of living with fibromyalgia:
- Exercise Regularly: Many suffering from fibro become physically unfit due to pain, ongoing fatigue, and stiffness. However, according to the Arthritis Foundation, engaging in regular exercise is an important component in easing symptoms. Aerobic and conditioning exercises, such as swimming, biking, or walking, provide feelings of well-being and control. Exercise improves endurance, reduces pain, and keeps you fit.
- Make Sleep a Priority: Ensure your bedroom is set up for optimal sleep conditions. Think cool, dark, and quiet. Invest in pillows, such as the ContourSleep Cervical Pillow, which provide support for your head, neck, and spine while easing fibro pain.. Pressure relieving mattresses, like TempurPedic, reduce pressure on tender points and improve restorative sleep.
- Heat Therapy: Heat helps you to move more easily, relax tense muscles, and reduce pain. MediBeads Moist Heat Pads provide fast, therapeutic relief for up to 30 minutes. Soaking in a warm bath will also help relieve pain, increase levels of endorphins and decrease levels of stress hormones. Studies show a warm bath before bedtime aids in a more restful sleep. Combining heat therapy with a Kneading Back Massage Cushion provides similar benefits as a warm bath.
- Find Family and Peer Support: If family members suffer from fibromyalgia, look to them for support and advice through this syndrome. Local support groups can provide this same type of guidance; half educational, half support system. Meeting others with the same condition can provide an emotional boost, as well as encouragement and pain relief tips. Don’t see a local group in your area? Start your own!
- Minimize stress: Many people see their fibro symptoms flare when they are feeling nervous, panicked, or anxious. These stresses can play a big role in triggering these flare-ups. Consider adding meditation to your daily routine to help keep stress levels down. Learn to slow down and say “no” to engagements that may cause more stress than happiness.
With Memorial Day Weekend only a few days away, all of us at Relax The Back would like to make your holiday a little more enjoyable. If you suffer from neck, back, or shoulder pain, or simply would like to spend more time stress free and relaxing, we have the perfect products for you. So, whatever your holiday plans may be this weekend, add some extra relaxation and comfort – from Friday through Monday (5/23-5/26), enjoy 15% off nearly everything (some restrictions apply), plus free white glove delivery on purchases of $1,000 or more.
In addition to receiving 15% off, save up to $300 during our TempurPedic TEMPUR-Breeze event, plus 60 month financing (in-store only). Also, receive bonus gifts, a $350 value, when you purchase a Perfect Chair by Human Touch.
Visit your nearest Relax The Back store this weekend for great savings. If you don’t happen to live near any of our locations, visit us online at www.relaxtheback.com and be sure to follow us on Facebook and Twitter for other promotions.
The neck, also called the cervical spine, supports the full weight of your head and allows for full range of motion and a high degree of mobility. Due to this mobility however, your neck is very vulnerable to injuries. Neck strain is a common complaint and rarely is it a serious injury. Pain can be caused by poor posture, sleeping in an awkward position or car accidents, to name a few.
Fortunately, there are steps you can take to relieve some of the discomfort associated with neck strain. Neck therapy products can be used daily to reduce further pain and stress on the important muscles in your neck. Simple exercises for neck strain, like the ones found below, can also help to reduce and relieve pain:
Be sure to follow us on Facebook and Twitter for more pain relief tips or visit your local Relax The Back store to speak with one of our trained associates who can offer recommendations tailored to your physical needs and abilities.
Shopping for moms and soon-to-be grads can be stressful. Instead of only sticking to the traditional flowers, breakfast in bed, or money cards for your grad, consider giving a gift that will continue to provide comfort and relief throughout their busy lives.
At Relax The Back, we have the perfect gifts to help relieve and prevent back, shoulder, and neck pain while promoting overall relaxation. From body pillows to back massagers, here are our top 6 gifts for the mother(s) and soon-to-be grads in your life:
- Kneading Back Massage – after a long day of working at the office or around the house, give the gift of soothing, heated massages anytime they want.
- Theracane – for anyone on the go, this portable tool will melt away knots in their back and relieve muscle tension, stiffness and pain.
- PureFit Wedge System – help your mom or grad find relaxation and the optimal rest position with a custom comfort wedge system.
- Sit-to-Stand WorkTable – designed to fit wherever they need to be, this table offers a mobile workstation while providing sit-to-stand health benefits.
- Snoozer Body Pillow – for ultimate ergonomic support and comfort from their neck to their lower back to their feet, this pillow also helps to alleviate pain from headaches, insomnia, fibromyalgia and more.
- PureRelax Mattress Topper – give your hardworking mom or grad countless nights of quality sleep with this eco-friendly memory foam mattress topper.
Treat the women and soon-to-be grads in your life with something special this year. Visit your local Relax The Back store to speak with a trained specialist who can help you find the perfect gift based on their specific needs. Also be sure to visit us online (www.relaxtheback.com) and on Facebook and Twitter.
When the weather starts to warm up, consider incorporating swimming into your exercise routine. Unlike many forms of aerobic exercises, swimming is easy on the joints and spine since there is practically no impact on spinal structures. Water resistance allows for increased range of motion while strengthening weak back and neck muscles.
Although therapeutic, this aquatic exercise can also cause back pain. Likely causes are hyperextension, or over stretching, of the back and jerking motions in the neck during certain strokes. To prevent further injury, practice proper form and technique.
Freestyle (Front Crawl): Keep your body lying flat in the water and hold lower abdominal muscles up and in, and keep your head straight rather than lifted. When taking a breath, slightly roll your body along with your head to reduce neck strain. Inexperienced swimmers or those with severe back pain should consider using a snorkel or breathing device.
Breaststroke: A wider stroke helps strengthen back muscles and reduce pain. Make sure to gently raise the head and neck during breaths.
Backstroke: Start slowly and gradually increase the length of distance to avoid neck muscle fatigue associated with the backstroke.
Remember to properly stretch beforehand and avoid overdoing your workout. Using Exercise and Therapy Foam Rollers can help massage sore muscles and enhance flexibility and strength before and after your workouts. Be sure to speak with your doctor before starting a new exercise to determine if swimming is right for you.