Posts tagged better night’s sleep

Resolutions For a Pain-Free Year

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new years resolution When you look back on 2014, was part or most of the year spent dealing with aches and pains? Other than the common cold, back pain sends more people to the doctor than any other condition. Living with less pain can be an attainable goal. Add these resolutions for a pain-free year to your list and vow to have a healthier year while managing your pain.

  • Make sleep a priority: Over time, lack of sleep can lead to serious health risks. Invest in a supportive pillow and mattress to help your body take full advantage of restorative sleep. Create a sleep environment that promotes comfort and relaxation to ensure the best night of sleep possible. Adequate, quality sleep helps improve mood and personal performance, cardiovascular health, and recovery time from injuries, to name a few positive effects.
  • Be active: There are numerous exercises that can protect the spine in different ways. Maintaining a regular workout routine can help prevent future injuries while also helping you feel more productive and energized throughout the day. Focusing on exercises that strengthen the abdominal muscles will support and protect your spine. Cardio exercises will aid in losing weight that can drag down muscles, ligaments, and tendons in the lower back. Follow these tips to stay active throughout the day.
  • Create a spine-healthy, ergonomic workspace: 33% of work-related injuries are caused by poor work station setup. Sitting for long periods of time takes a toll on our bodies. Back, neck, and shoulder pain can be avoided with a proper ergonomic workspace. Resolve to end these aches and pains by creating a space that allows for maximum flexibility, comfort, movement, and productivity.
  • Stay hydrated: Water is vital when it comes to the spine. Over time, our spinal discs can shrink if they do not get enough water. This results in an increased likelihood of ruptures or bulges due to less “padding”. Staying hydrated will also help with concentration, digestion, and injury prevention.Aim to drink half of your body weight in ounces throughout the day. For example, if you weigh 130 lbs. aim to drink at least 65 oz. per day.
  • Stress less: From anxiety, depression, physical pain, and chest pain, stress can present itself in many different ways. These tips to relax and de-stress can help reduce the negative effects stress has on the body and mind and improve your overall quality of life.

Top 8 Daily Routine Tips for a Better Night’s Sleep

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sleep tips

At Relax The Back, we believe in a ’24-hour approach to a good night’s sleep’. What does that mean exactly? From the minute you wake up to the minute you get ready for bed, the actions you take during the day affect the quality of your sleep.

In addition to the tips we have already provided, here are 8 more daily routine tips to help you get a better night’s sleep:

  • Engage in regular exercise – exercise is helpful when completed at least 2 hours prior to sleep.
  • Finish eating at least 2-3 hours before your regular bedtime.
  • Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.
  • Don’t skimp then splurge – skipping midday meals can throw off your body’s normal sleep pattern.
  • Avoid Nicotine (e.g. cigarettes, tobacco products)- smokers experience withdrawal symptoms from nicotine when they go to sleep. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares.
  • Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom.
  • If you can’t go to sleep for over 30 minutes, get out of bed and do something monotonous in dim light until you are sleepy.
  • Don’t be a party victim – avoid fatty and spicy foods, which spark indigestion and reflux.

Be sure to follow us on Facebook and Twitter for more sleep tips and facts or visit your local Relax The Back store to speak with one of our trained specialists.