Are you one of the 31 million Americans who have suffered from low-back pain at least once in their life? There are many factors that can be associated with back pain but one in particular is gravity. Over the course of the day, gravity compresses weight bearing joints and the spine, which can cause low back pain and discomfort.
Inversion therapy is an age-old practice that involves hanging at an angle to allow the body to be in line with the downward force of gravity. This position can aide in reversing the negative effects gravity has on the spine.
By hanging at an inverted angle, one can elongate their spine and relieve pressure that builds up throughout the day. Inversion therapy helps prevent and relieve pain in the neck and shoulders, chronic low back pain, herniated discs, and sciatica. It can also help with postural problems.
Benefits of using inversion tables include:
- Improve circulation
- Relieve stress
- Heighten mental awareness
- Increase flexibility/range of motion
- Improve posture
Once familiar with the different angles of the inversion table, simple exercises can be done to relieve pressure, realign the spine and pelvis, and increase mobility and flexibility. Hold these each for 1-2 minutes, slowly building up the amount of time and degree of inversion.
- For a full body stretch, raise your arms over your head.
- For a gentle back stretch, raise your back to a slight arch.
- For a side stretch, turn your body to one side, turn to the other side and repeat.
Visit your local Relax The Back store to speak with one of our trained specialists and feel the benefits of an inversion table firsthand. While inversion tables generally provide relief and relaxation, it is best to speak with your doctor before use.
If you have had episodes of pain lasting longer than six months, you may be one of the 100 million Americans who suffer from chronic pain. Pain levels and consistency can vary from person to person. While some may suffer mild, continuous pain, others may have unbearable, sporadic pain.
Symptoms of chronic pain can include feelings of stiffness, soreness, and discomfort, mild to severe pain that doesn’t go away, and shooting, aching, or burning pain. Fatigue, sleeplessness, and a weakened immune system may also occur.
Cleveland Clinic pain and wellness specialists offer 9 ways to tame chronic pain without medications or procedures.
Massage therapy is often associated with relaxation and finding relief from sore muscles, but did you know massage therapy benefits go beyond simple relaxation? Studies continue to show the positive effects massage therapy has on one’s health. Regardless of the reasons we turn to massage, incorporating this treatment into your healthcare regimen can help improve physical, mental, and emotional wellness.
Whether it’s for stress-relief or medical purposes, massage therapy can:
- Improve flexibility and range of motion, which helps to reduce and ease back pain.
- Stretch and exercise tight or weak muscles.
- Decrease the stress hormone, cortisol, while increasing the feel-good hormones, dopamine and serotonin. This results in less stress, depression, and anxiety
- Improve circulation due to oxygen and nutrients being kneaded through soft tissues and vital organs.
- Allow the body to maintain a level of stress-relief and relaxation resulting in fewer tension headaches and migraines and improved sleep quality.
- Manage and reduce chronic pain naturally to improve quality of life.
Find deep down relief in the comfort of your home with these products:
- The Neck and Shoulder Massager provides the utmost versatility for a deep-tissue massage. Equipped with a heating function this design provides targeted contact to penetrate deep into the muscle layers.
- Increase blood flow and comfort to create a complete, relaxing and therapeutic experience with the Sogno DreamWave Massage Chair.
- Perfect for toe, heel, and arch pain, the 360 Moji Foot Massager revitalizes sore, tired, and aching feet.
- The Kneading Back Massage Cushion penetrates deep for ultimate muscle stimulation and relaxation with heated, rotated massage heads.
Each October, physical therapists and physical therapists assistants are recognized for their hard work and dedication to restore and improve motion in people’s lives during National Physical Therapy month (NPTM). Lead by the American Physical Therapy Association (APTA), this month is intended to recognize the work of these trained specialists who help people restore or improve mobility, reduce pain, and stay fit and active throughout their lives.
At Relax The Back, we want to thank physical therapists and physical therapists assistants for all that they do and for referring our products to patients to aid in pain relief. The role physical therapy can play in our lives is sometimes misunderstood. These misconceptions can discourage people from seeking out a physical therapist in their area.
Move Forward PT is debunking some of these myths to help people find pain relief in their daily lives:
Do you wake up with back pain? Toss and turn throughout the night? Your preferred sleep position may be the culprit. Sleep experts suggest sleeping on your side to decrease the chance of interrupted sleep and to rest more comfortably. This sleep position aides in maintaining a neutral posture while taking pressure off of the spine. The same benefits can be achieved with an adjustable base or bed wedge. However, if you prefer other positions there are ways to ensure a restful sleep. Depending on your sleep position, knee spacers can also alleviate back pain by supporting the natural curve of your spine. This helpful infographic presents some more insight into the different sleep positions.
Visit us online at www.relaxtheback.com or stop by your local Relax The Back location to see our full collection of sleep products and speak with one of our trained specialists to help you sleep easier at night.
At Relax The Back, we understand the importance of restorative sleep. Quality sleep is the most significant contribution to your overall health and well-being. While there are multiple factors that lead to a great night’s sleep, the foundation begins with your sleep products.
Get back to sleeping better with our list of top products to help you sleep:
- SleepMask by Tempur-Pedic: Eliminate any light that can disturb your sleep with pressure-relieving TEMPUR material. This cozy mask is perfect for home or long travel trips.
- Bed Wedges: Reduce pressure on your spine, improve circulation, and relieve muscle tension by easily adding extra support where you need it most. Find the comfort and support of an adjustable bed with a Bed Wedge system.
- ContourSleep Knee Spacer: Say goodbye to morning stiffness with this hourglass-shaped knee spacer. Made of pressure sensitive memory foam, it supports your spine in a natural, ergonomic position. Relieve hip pain, leg pain, and joint pain, while you get a better night’s sleep.
- TEMPUR-Side Pillow: Whether you sleep on your side or your back, this pillow provides proper neck alignment for superior comfort and therapeutic support. Relax neck and shoulder muscles completely with plush and pressure-relieving comfort material.
- Technogel Pillows: For those who love the cool side of the pillow, this pillow offers a layer of cool gel to help relieve pain-inducing pressure with no loss of support and alignment. You’ll feel a cool refreshing sensation against your skin as the Technogel layer disperses your body heat.
- Snoozer Body Pillow: Perfect for those who are pregnant, have injuries, or chronic pain, the Snoozer body pillow provides ergonomic support and comfort from your neck, to your lower back, down to your feet. You’ll find deep, relaxing support no matter the sleep position.
- ChiliPad Mattress Control System: Control your ideal sleep temperature with the touch of a button. A cooling and heating temperature control system regulates the surface temperature of your mattress so you can sleep comfortably throughout the night.
- Tempur-Pedic Mattress: Find the personalized comfort and support that your body needs with a Tempur-Pedic mattress. By contouring to your body, these mattresses reduce the number of pressure points on your body, leaving tossing and turning a thing of the past. From soft-as-a-cloud, to ultra firm, to cooling material for those who sleep hot, you can find a mattress perfect for your needs.
Be sure to visit your local Relax The Back store to speak with one of our trained specialists who can help you find the right products for your specific sleep needs. Also, follow us on Facebook and Twitter for more sleep tips and solutions.
As a society, we are sleeping less. So, it should come as no surprise that lack of sleep is a common complaint among adults. While your sleep environment is a key component to a good night’s rest, how and what you eat also plays a big role in your quality and quantity of sleep.
Follow these tips to find out how you can eat to sleep better and be on a path to a more restful slumber:
- Don’t skip, then splurge. Skipping meals changes your hormone levels and can throw off your body’s normal sleep pattern. Eating large, late dinners to make up for skipped meals only makes matters worse. Big meals increase blood flow to your digestive tract and stimulate your system instead of calming your body. Do your best to stick to your normal eating routine to avoid restless nights.
- Strike the proper balance. Follow a well-rounded diet with foods high in calcium and B vitamins. These vitamins, along with magnesium, help to promote better sleep. Dairy and leafy greens are a great source of calcium, which help our bodies produce the “sleep hormone” melatonin. Vitamin B6 helps our body produce the “calming hormone” known as serotonin. This vitamin can be found in chickpeas, sunflower seeds, and wheat bread, to name a few.
- Say no to after-dinner espressos. Caffeine can stay in your system for up to 12 hours, thus keeping you tossing and turning all night. Opt for decaf the next time someone offers you a cup of coffee after dinner.
- Don’t be a party victim. Know what foods cause you indigestion and avoid them close to bedtime. Stay away from fatty and spicy foods as they can lead to acid reflux and indigestion. Also, keep alcoholic drinks to a minimum. Too much alcohol will disrupt your body’s natural rhythms and may keep you up all night.
- Go herbal. Have a soothing cup of tea, such as chamomile, passionflower, or verbena, before bed. These teas act as a mild sedative, which help to calm and relax your body.
The situations and pressures of everyday life can take a toll on one’s overall health and well-being. From depression, irritability, and anxiety to physical pain such as nausea, dizziness, and chest pain, stress can present itself in many different ways. Finding time and ways to relax will help reduce the negative effects of stress on your body and mind, relieve built up tension, and calm emotions. Relaxation techniques can help one cope with stress management and improve their overall quality of life.
Next time you are feeling stressed and overwhelmed, try one of our 10 ways to relax and de-stress. Even if you feel that you don’t have time to slow down, many of these techniques only take a few minutes.
Midday naps are no longer reserved for children. In fact, companies such as Nike and Google are encouraging their employees to reap the benefits of catching a few Z’s during the workday. Did you know that napping for just 20-minutes could clear your brain of built-up information therefore, improving long-term memory? Or that squeezing in 60-minutes of shuteye can improve alertness for up to 10 hours?
This helpful infographic dives into napping benefits, the different types of naps, and even famous people caught napping.
Visit us online at www.relaxtheback.com or stop by your local Relax The Back location to see our full collection of sleep products. Enjoy Labor Day savings now through September 7th and receive up to $500 in savings when you purchase any Tempur-Pedic adjustable base + mattress.
(Click image to enlarge)
Hectic, busy lives often cause sleep to be put on the back burner. Over time this can lead to serious health risks. In fact, chronic sleep loss can lead to problems ranging from depression to high blood pressure to weight gain. Getting the best night’s rest you can starts with creating an environment that promotes comfort and relaxation.
Maximize the comfort of your sleep environment with these tips:
- If your partner snores or has disruptive sleep patterns, discuss an arrangement that allows you both to get the sleep you need. Consider using a pillow that helps prevent snoring such as the TEMPUR-Side Pillow.
- Keep your room cool: 65-72°F is optimal room temperature. If you tend to get too warm at night avoid wearing heavy sleepwear. Pillows and mattresses that use cooling gels and material, such as the Technogel pillows, the TEMPUR-Breeze pillow and the TEMPUR-Breeze mattress, can help keep your body temperature down during warm nights.
- Invest in a supportive, comfortable mattress. A good mattress is the foundation of a good night’s sleep.
- Turn off electronics 45-60 minutes before bedtime. The lights of tablets, phones, and computer screens suppress melatonin production, making it harder to fall asleep and stay asleep.
- Darkness is best: try using a sleep mask to cover your eyes, use heavy curtains or shades to keep out morning light, or cover electronic displays.
- Keep all work material out of your bedroom. Stressful activities, whether physical or psychological, can cause the body to excrete the stress hormone cortisol, which is associated with increasing alertness.
- Quiet is key: try using a “white noise” app to block out unwanted noise. You can also use a fan, which does double duty to keep your room cool and provides consistent, soft, background noise.
Visit your local Relax The Back location to speak with a trained specialist regarding your specific sleep needs and follow us on Facebook and Twitter for more tips. Be sure to sign up for our newsletter to get information and tips on sleep, office, and overall wellness, straight to your inbox! To sign up, visit www.relaxtheback.com and enter your email address at the bottom of the page.