Prevention - Comfort Zone By Relax The Back

Archive for the Prevention Category

Get in Shape for the New Year!

By Relax The Back on January 4, 2012
This entry is filed under Prevention, Products and tagged exercise.

When it comes to losing a few pounds in the New Year, sports are a great way to have fun and stay fit. But don’t let your New Year’s resolutions land you in the doctor’s office. To protect your joints and muscles, follow the below guidelines before exercising or heading out to the ball field.

Stretch – Give yourself a good 10-15 minutes of proper stretching before getting in the game. For the back, try extension stretches with a Fitness Ball or Lumbar Extender to loosen up your muscles. Time on a Mastercare Inversion Table is also an excellent way to stretch your upper and lower back while increasing blood flow to your spinal discs. For the lower body, stretch your quadriceps, calves, hamstrings, and piriformis (hips) to help prevent injury.
Hydrate- Your body, like any other machine, needs fuel. Try water, sports drinks, or various flavored and fortified waters to maintain a proper fluid intake. One word of caution – the sweeter the drink, the more it should be consumed in moderation. But whatever your preference, staying adequately hydrated before, during, and after exercising will help stave off soreness and/or injury.
Wear protective gear- Helmets, mouthpieces, goggles, face guards – use the appropriate protective gear for your sport or activity. Although equipment like this does not guarantee freedom from injury, it can go a long way to protect your life and limbs.

The next time you exercise or enjoy some healthy competition, take care to follow the above guidelines. They can help keep you on the field and out of the infirmary.

Don’t Shop Till You Drop: 4 Quick Tips for a Pain-Free Shopping Season

By Relax The Back on December 16, 2011
This entry is filed under Back Pain, Neck Pain, Prevention.

The holidays are here, and so is the shopping frenzy. Although strolling through stores can be fun, lugging heavy shopping bags or hunching over to wrap gifts can strain your back or neck. Before you head to the mall, follow these quick tips to avoid soreness in your joints or muscles.

Make an organized list – Don’t wander aimlessly around the store until your feet and back hurts. Create an itemized list and go after them. Also, don’t hesitate to ask staff where to find a particular item. It will save you time, energy, and wear and tear on your joints and muscles.

Wear comfortable shoes – Walking around the mall for hours in high heels or crumbling running shoes is not good for your feet or your back. Wear comfortable clothes or walking shoes in good condition. When you’re crossing the parking lot loaded with retail bounty, you’ll appreciate a pair of quality footwear.

Take advantage of free wrapping – If free wrapping is offered with your purchases, take it. It will save you time and help you avoid hunching over to wrap your gifts later.

Gift wrapping tips – If you do decide to wrap gifts yourself, create a “wrapping station.” Keep wrapping paper, bows, ribbons, scissors, tape, cards, pens, and anything else you need within an arm’s length. That way you can comfortably wrap gifts without having to reach, which can strain your back or neck. For best results, wrap your gifts while standing at the kitchen table. Standing promotes movement and good posture.

If you’re still experiencing pain or just want extra comfort during the holiday season, please stop by one of our stores or visit us online at www.relaxtheback.com. Because even Santa’s helpers can use a little help!

Happy Holidays!

4 Weeks to Better Back Health: WEEK 4 (Strength Conditioning)

By Relax The Back on September 8, 2011
This entry is filed under Back Pain, Conditions, Prevention.

Congratulations!

You have now successfully reached the final stage of your whole body conditioning process. Strength conditioning benefits the muscles, ligaments, discs and bone. It also benefits the mind by diminishing fear of activity and promoting the ability to do more in your daily life.

To be most effective, strength training must be incorporated a minimum of three times per week, and should be performed after aerobic and flexibility exercises. If time is limited, a minimum of five minutes of aerobic activity should precede strength conditioning.

General Considerations Regarding the Different Exercise Methods Recommended:

FLOOR: Floor exercises employ the body’s own weight as resistance against gravity. Wrist or ankle weights may be used to increase resistance even further.

ELASTIC BANDS: Bands are convenient for travel and home use. Bands are available in various forms. Bands that offer greater resistance are employed as your strength increases.

WEIGHT MACHINES: Weight machines permit greater resistance with limited freedom of movement. Machines safely guide and limit movement to the exercise intended.

FREE WEIGHTS: Free weights best simulate real world movements. However, the risk is greatest as there is potential for movement in any place.

But don’t forget to limit your risk factors to ensure that the conditioning is effective….

In general, the following has a negative effect on musculoskeletal health:

An inordinate number of health complaints of multiple systems.
Smoking, which diminishes circulation to tissue.
Substance abuse.
Lacking a significant other
Job dissatisfaction.
The belief that your health and well being depends on powerful others or powerful medicine.
The belief that one cannot influence his/her health and well-being by one’s own actions.

Avoid these common detriments during the 4 weeks of musculoskeletal health building and you will soon see and experience positive results.

Happy conditioning!

4 Weeks to Better Back Health: WEEK 3 (Flexibility Conditioning)

By Relax The Back on August 31, 2011
This entry is filed under Back Pain, Conditions, Prevention.

After previously working the muscles vigorously through aerobic exercise, we cannot forget this crucial stage. Flexibility refers to the property of being able to bend without breaking.

Flexibility conditioning promotes pain-free motion and prepares the joints to “bend” within and beyond the usual range they are accustomed to. Loss of flexibility results from adaptive shortening of tissues that have not be subject to periodic stretch.

Lack of flexibility in one area of the body can place greater stress on that and other areas of the body. Screening for flexibility conditioning is accomplished by strategically exploring the ability of body parts to move through their full range without discomfort. Normal flexibility is accompanied by a “stretch” discomfort at the end of full range that does not indicate a problem. Bend your finger back to experience what a normal stretch feels like.

Remodeling inflexible tissue into flexible tissue requires frequent repetition of stretching during the day. Stretching should be performed daily, at least four times a day to affect a change. Stretching should be taken to the point of slight discomfort and held for 5 seconds. DO NOT BOUNCE!! Changes in joint flexibility may take as long as six weeks to appear.

For more on stretching, visit our friends at Spine Universe or find an article about it here.

4 Weeks to Better Back Health: WEEK 2 (Aerobic Conditioning)

By Relax The Back on August 24, 2011
This entry is filed under Back Pain, Prevention.

Last week, we began to address posture. The next stage in the conditioning pyramid is aerobic conditioning. Although this stage can be more demanding than focusing on posture alone, it is a powerful part of the conditioning process.

During the exertion of aerobic conditioning, heart and respiration rates increase, promoting the exchange of oxygen and other blood nutrients to the tissues of your body. Aerobic exercise results in a more efficient heart, in lower resting blood pressure and heart rate, and a positive mental attitude. When you are aerobically conditioned, the heart returns to its resting rate much quicker.

It is estimated that for every hour you perform aerobic exercise, you get that hour back, plus one extra hour of life. All this can start with as little as 15 minutes per day, 3 times a week.

Although aerobic exercise can sometimes be a challenge for those with back pain and injuries, there are ways to work around it. This and other articles from our friends at Spine Universe may be able to help: Aerobic Exercise for a Healthy Back.

Full-Body Conditioning Series: 4 Weeks to Better Back (and Overall) Health – WEEK 1

By Relax The Back on August 17, 2011
This entry is filed under Ask The Experts, Back Pain, Prevention.

Conditioning is the adaptation to physical or mental exertion, and practicing it can significantly reduce pain and improve your overall health and wellbeing in a way that is natural and long-lasting.

For this reason, we are bringing you a four week Full-Body Conditioning Series. This program occurs in stages that represent a logical progression and will build upon one another for real results.

Postural Conditioning is addressed first so that body parts are in proper relation to one another other and the other forms of conditioning can move forward smoothly. Aerobic Conditioning comes next, which increases the circulation of blood nutrients to the tissues of the body. Maintaining proper posture maximizes the efficiency of aerobic conditioning and all other forms of conditioning. Flexibility Conditioning follows to promote flexibility and full range of motion. When joints can move through their full range of motion, Strength Conditioning is optimized and you have a great foundation for long-term health.

We will cover all of these types of conditioning in one-week increments. For the best results, practice each for a week and carry them through so that you’re building towards a natural mastery of all four.

Week 1: Improve Postural Conditioning

The Base of the Pyramid

Posture is the relationship of body parts to one another. Postural awareness is the building block upon which safe and efficient aerobic, flexibility, and strength conditioning is built. Proper posture minimizes the stress of maintaining positions or performing activities. Postural deconditioning leads to undue stress upon joint structures.

In modern life, the most common postural stress results from activities that cause the neck or back to be bent forward. Activities that commonly result in a flexed or “bent” spine include sitting, sleeping, reading and bending from the neck or waist.

The view from the side – Whether you are standing, sitting, or lying, a straight line should run from the center of the ear, through the shoulder, and hip. When standing, this line should continue through the ankle.

The view from the front – When standing, the body’s weight is distributed to both legs equally. A straight line should run from the nose through the navel, terminating midway between the ankles.

First and foremost, postural conditioning involves increasing your awareness. In general, the goal is to assume neutral postures that minimize the forward bending of the neck and back when maintaining positions or performing activities.

Focus on your posture this week, and next week we will begin to explore Aerobic conditioning.

Doc Talk: An Easy Guide to the Anatomy of the Back

By Relax The Back on July 25, 2011
This entry is filed under Ask The Experts, Conditions, Prevention and tagged back pain, Posture.

The health care community is now in the age of prevention, and patients are now being asked to take an active role in their own recovery to ensure treatment success. Today’s medical community is diligently educating the public in topics such as nutrition and exercise, and – for those experiencing back pain – preventive back care measures.

For years, back and neck problems were treated without the benefit of knowing or addressing the causes of recurring pain. Therapies to relieve pain were not given with education in daily prevention, and pain would often return. Doctors had only the “triggering events” like lifting to blame, and educated patients to modify or avoid these behaviors.

However, the sheer numbers affected by back and neck problems point to the presence of common daily causes that touch all lives.

One primary cause is that of poor resting postures. Every day doctors would listen to their patients describe their problems caused or aggravated by the excessive “mechanical stress” of poor posture. Imaging studies using M.R.I. and C.T. showed that the majority of spinal joint deformities are worsened by flexion stresses (being bent forward).

To understand this, look at the design of spinal tissues. The spine is made up of four different tissues performing diverse mechanical work:

The disc: Sitting in-between the vertebra contains a jelly-like material that shifts around. This changes the disc shape allowing the spine to change positions. In sitting or standing each disc also transfers the majority of the weight placed on the vertebra above them to the vertebra below them passing the weight down to the pelvis.

The muscles: Attached to the back of the vertebra, they contract (shorten) to either pull or sustain the spine in place.

The ligaments: Strap-like bands running up and down the length of the spine connecting the entire vertebra together. Their purpose is to stabilize and limit movement when the spine is bent to the end of its ranges.

The vertebra: These bones of the spine bear weight like the foundation of a house. The muscles attach to them for movement, and they contain and protect our delicate spinal cord.

Having the entire system in good working order is necessary for total back health. A particular incident will usually just hurt one part of the back, while poor posture is a detriment to all four. This is why posture – not just one particular harmful event – is the most common cause of back pain.

For more on back-related health conditions, please visit our Pain Relief Center.

Back Friendly Travel

By Relax The Back on July 10, 2011
This entry is filed under Ask The Experts, Back Pain, Prevention, Travel.

Taking a vacation is fun and exciting, but the fun and excitement can end before you ever get to your destination if you don’t take care of your back. Here are some tips to help you become a back friendly traveler.

Low Back and Neck Support
Long trips may cause upper and lower back pain but lumbar and cervical travel pillows can offer relief. Inflatable pillows are preferred for air travel because they can be adjusted easily in your seat and lay flat in your carry-on bag or luggage.

Luggage Weight
Do you know how much your luggage weighs? Most people buy luggage to fit their travel needs but rarely consider the weight of the bag. Check the weight of the bag before purchase. A pound or two less can make a big difference once the bag is packed.

Smaller Bags
Traveling light is easier when your bag is small. Consider taking 2-3 small bags instead of one large bag on your trip. Also, consider using a backpack as your carry-on. Backpacks distribute weight equally to both shoulders to reduce back pain.

Luggage Wheels and Handles
Luggage with smaller wheels can easily tip over causing shoulder, elbow, wrist, and low back pain. When purchasing wheeled luggage opt for the bigger wheels to improve the balance between you and your bag.

Wheeled luggage is the best way to travel but the handles are often too short. Consider purchasing a luggage handle extender to prevent twisting your low back and neck, over-rotating your shoulder and hyper-extending your elbow.

About the Author

Christine E. Wright, Ph.D., LOTR, has been an adult rehabilitation Occupational Therapist for 17 years and an academic educator for 11 years.

Contact Information:
Christine Wright, Ph.D., LOTR
School of Allied Health Professions
Louisiana State University Health Sciences Center – Shreveport

Shreveport, LA 71130
318.813.2952

cwrig2@lsuhsc.edu

Is Sitting All Day Killing You?

By Relax The Back on May 10, 2011
This entry is filed under Back Pain, Conditions, Prevention, Products and tagged back pain, Infographic, Sitting is Killing You, Stand Up Desk.

If you have back problems, or a hard time sitting for prolonged periods at work, then a Stand Up Desk may be the answer. If you’ve been waiting for just the right infographic to come along and persuade you to ditch your desk, check this out…

Proper Sleep Positions

By bobby on May 6, 2011
This entry is filed under Ask The Experts, Conditions, Prevention, Products, Sleep.

It is estimated that the average American sleeps 1/3 of their total lifetime. For someone who is 75 years of age, this is a total of 25 years spent sleeping! Considering this huge percentage of our lives spent sleeping, it is crucial to understand why the way in which we sleep is so important.

Many people are concerned with their posture while they are awake and living their lives, but have no idea that the way they sleep can be having negative effects on their posture and overall health as well. The following are the proper sleeping positions for the stomach, side and back sleeper.

First, we’ll take a look at stomach sleepers. I will go ahead and say that if you are a stomach sleeper, I would strongly recommend you try to train yourself to sleep in a different way as sleeping on your stomach puts an enormous amount of negative pressure on your cervical spine (your neck). Think about having your neck turned one way or the other for 8 hours at a time, this is essentially what is happening when you sleep in this position. However, if this is the only way you can sleep, I recommend a pillow that does not have a lot of resistance or density to it, for example a buckwheat pillow.

Next, let’s move on to side sleepers. If you are a side sleeper, there are two key things that you should consider. The first being support for your neck and head and the other being support for your pelvis. Let’s start with the neck and head support. The ideal side sleeper pillow accomplishes two things: 1) it supports the cervical spine in a neutral position; and 2) it supports the musculature between the neck and shoulder on the side you are laying. There are some companies that make pillows specifically for side sleepers, however it is important to have a qualified retailer or healthcare professional assess which size is right for you. The second thing to be aware of if you are a side sleeper is that you need some sort of support between your legs to keep your pelvis in neutral as well. Because of the biomechanics of our pelvis and lower extremities, when we lay on our sides without a support between our legs our pelvis becomes torqued due to the gap and gravity. This torsion can lead to severe back pain and unfortunately most people would never look to their sleeping posture as the culprit!

Lastly, let’s talk about back sleepers. This is by far the best way to sleep for a number of reasons, but perhaps the most important is that if you have the right pillow, it can actually be therapeutic for your cervical spine. Your cervical spine is designed to have an anterior curve, or lordosis, in it. Because of the way we sit at desks, in front of the TV and our posture in general, a large percentage of the population develops what is called anterior head carriage. Anterior head carriage is a result of a straightening of the cervical spine due to the repetitive load placed on it. This in turn, causes stress to be placed on your spinal cord and allows the degenerative process to begin. Many problems besides just general neck pain can be attributed to this straightening of the cervical spine. Luckily, there are ways to prevent this and sleeping on a good cervical pillow on your back is one of them. Cervical pillows are designed to gently reinforce the proper curve in your cervical spine while you are sleeping. Much like the side sleeping pillow I referred to earlier, it is a good idea to have someone qualified in sleeping posture assessment to evaluate and fit you with the proper sized cervical pillow.

In closing, I would like to reiterate the importance of taking steps (if you haven’t already) to improve the way in which you sleep. A number of problems can be prevented, alleviate or at the very least greatly reduced simply by making sure your body is supported correctly while you are sleeping.

Author
Kayla Smiley, D.C.
Performance Life Chiropractic & Wellness
Oklahoma City, OK 73118
Phone: (405)286-1259

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