Posts tagged pain relief

Tips for Living with Fibromyalgia

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Tips for Living with FibromyalgiaNearly 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.

 

Prevent Pain When Gardening

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Spring is officially here, which means more time spent working in the yard. While gardening can be a leisurely, therapeutic activity, it can also lead to aches and pains. Hauling wheelbarrows, wrangling hoses, and constantly kneeling over to weed, mulch, and plant puts strain on your lower back, spine, and shoulders. Fortunately, there are techniques and tips to help prevent pain and keep you enjoying your favourite hobby:

  • Lift with your knees when picking up heavy objects such as a wheelbarrow or bags of soil. Avoid lower back strain by lifting with your knees and hips, as they are better equipped than your back when lifting heavy objects. A posture support like the Cybertech Spine Brace encourages proper posture, which also helps prevent back injuries.
  • Invest in quality tools. Old or broken tools with lot of wear and tear can make simple jobs a lot more difficult, so the next time you see that rusty rake, think about investing in a new set of tools that are ergonomically designed and have cushioned grips. In the end, taking tool shortcuts can only cause more damage than good.
  • Weed on your hands and knees to keep your spine elongated for less strain and pain. Pay attention to the placement of your shoulders over your wrists as they bear most of the responsibility when reaching, grasping and supporting your body weight. If you begin to feel unnecessary, uncomfortable tension, slowly ease out of your current position to avoid straining any muscles.
  • Stay hydrated will help you maintain energy throughout your gardening work as well as keep muscles and joints lubricated. Try to drink 6-oz of water every 20 minutes if you are working hard and sweating. Also, try taking a few minutes every half hour to cool off and rest in the shade.
  • Plan a circuit to avoid repetition. Stiffness and soreness can be linked to repeating the same task, over and over again, for long periods of time. Set aside time to alternate between tasks: weed for an hour, plant for an hour, rake for an hour, water for an hour. Breaking up your time spent in the garden into different to-dos will reduce muscle strain as well as help keep down feelings of being overwhelmed.
  • Stretch and ice after you’ve completed your tasks for the day. Gentle stretches will help you avoid strained muscles and stiffness the next morning. If you are feeling a strain in a muscle, apply and ice pack, such as these reusable cold therapy pads, to the sore area before bed. It will help reduce inflammation.

As always, we recommend you talk with your healthcare provider to determine if gardening is safe for any pain conditions you may have.  For more tips on pain prevention and relief, follow us on Facebook and Twitter or visit your local Relax The Back store to speak with one of our trained specialists.

A Guide to Good Posture at Work

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Over time, ongoing back and neck pain can develop due to poor posture while sitting and standing. It is very important to be aware of your posture at home and on the job.  Not only can poor posture cause back and neck pain but it can also cause damage to your spinal structure. Fortunately, these pains and discomforts can be avoided with a few simple tips.

This infographic by Greatist can help you improve and maintain good posture during the workday:

8 Tips for Traveling with Back Pain

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Travel with Back Pain

Traveling can be hard on your muscles, joints, and nerves. Prolonged sitting puts stress on the spine and stiffens muscles in the back and legs and lugging heavy suitcases puts you at risk for low back injuries.

These tips can help you reduce pain and stress while traveling:

  • Pack Light: Instead of packing one large, heavy suitcase, pack 2 smaller bags. This will make lifting bags into and out of the trunk of your car or overhead bins, and off of baggage carousels much easier.
  • Lift luggage in stages: Move slowly and in stages when lifting luggage into the overhead bin. In separate motions, start by lifting the bag to the armrest of the seat, then to the top of the seatback, and finally up and into the bin. Remember to reverse this pattern when you remove your luggage.
  • When lifting, never twist: Pivot your feet so that your entire body moves instead of only twisting your back. Twisting is a common cause of lower back injuries. If possible, avoid lifting all together by asking for help from a flight attendant.
  • Relief with ice and heat: Bring a Ziploc bag and ask a flight attendant for some ice or stow a cold pack in your carry on. Place between your lower back and your seat for 20 minutes to reduce inflammation caused by lower back pain. A heatable self-massage ball such as Dr. Cohen’s Acuball Kit can provide post-travel relief.
  • Move Around: Change positions occasionally when seated to help avoid leg cramps and improve circulation. Massaging your legs and calves and doing shoulder rolls will also help.  Consult your doctor for a few safe and easy hip and hamstring stretches you can do while traveling. During long flights and if possible, try to get up and walk about the cabin to stimulate blood flow and help prevent blood clots.
  • Get aisle seat: An aisle seat allows you to easily get into and out of your seat. This makes it easier for you to move about the cabin.
  • Sit with support: Airline seats are often worn out with poor lumbar support. Place a small rolled-up blanket or use an inflatable back cushion, like a Self-Inflating Back Rest, to find proper lumbar support during flight. Using a U-Shaped Travel Pillow will also provide proper support.
  • Drink water: Be sure to stay hydrated and drink plenty of water as it helps cushion and lubricate joints and muscles.

 

Exercises for Upper Back Pain

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Upper back pain may not be the most common spinal disorder but when it occurs it can still cause substantial pain and discomfort.  This pain can be caused through strain, poor posture, or sudden injury. Most complaints come from those who work at computers most of the day. Whatever the cause of pain, doing exercises such as these can help ease and prevent pain and discomfort:

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.

Common Neck Pain Myths Debunked

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Neck Pain MythsWhether a dull ache or a sharp stab, many of us will experience some form of neck pain sooner or later. Solutions for relieving pain aren’t always the most straightforward, with some people finding relief quickly and others dealing with nagging pain for longer periods of time. Below we debunk some of the more common neck pain and treatment myths.

 

 

Myth: The best way to deal with neck pain is with rest

Truth: While short periods of rest can help ease acute pain of the neck or back, doctors generally do not advise more than one to two days of bed rest. On the contrary, general inactivity and rest can cause more pain and allow for an unhealthy cycle of pain/inactivity/more pain/more inactivity to occur. Physicians recommend for most conditions a long-term rehabilitation program consisting of physical therapy and exercise.

Myth: Pain is inevitable so I should just tough it out

Truth: Chronic neck and back pain (pain lasting more than 2-3 months) is very debilitating and can interfere with one’s ability to complete daily activities. If this is the case, treatment for pain must be sought out right away. Allowing the pain to worsen and go untreated can impede the healing and rehabilitation process by interfering with exercise. There is also a risk of increased psychological distress such as depression, stress, and sleeplessness.

Myth: The spine is easily injured due to sensitive nerves

Truth: Muscles, tendons, and ligaments that surround the spine provide a great deal of support, flexibility and strength. Smoking, lack of sleep or nutrition, and other generally unhealthy factors along with poor posture and body mechanics (ex. Improper lifting techniques) can harm the spine. Proper conditioning such as stretching, aerobic exercises, and strengthening are required in keeping the spine healthy and injury-free. Proper ergonomics and neck supports, such as Dr. Riter’s Real-EaSE Neck Support, can help keep neck pain at bay.

Myth: The pain must all be in my head since the doctor found nothing wrong

Truth: Regardless of a physician finding the anatomical cause of pain, pain is always real. It is especially important to proactively seek treatment for pain if one is suffering for more than 2-3 months. It is important to look at all options, , including nonsurgical treatment options, when searching for ways to help alleviate pain.

6 Resolutions for a Pain-Free New Year

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If last year was spent dealing with pains, aches, and discomforts, vow to make this year a healthier, pain-free year with these 6 resolutions.

  • Resolve to listen to your body: No one knows your body or your discomforts more than you do. Be sure to listen to your body when it is giving you signs – take a break, change your eating or exercises habits, or make adjustments to your workspace or schedule.
  • Resolve to be active: Maintaining a regular workout routine will not only help you feel more energized and productive throughout the day, it will also help prevent future injuries. There are different exercises that can be done to help different parts of the back and spine. While cardio aids in losing weight that would otherwise drag down tendons, muscles, and ligaments in the lower back, a strong core will help support and protect the spine.
  • Resolve to make quality sleep a priority: Make sure you have a proper mattress and pillow to allow for a comfortable night’s rest as well as adequate support of the muscles and ligaments that support the spine. The positive effects of quality sleep include tissue repair and healing, reduced recovery time for injuries and improvements in mood and personal performance, to name a few.
  • Resolve to evaluate your workspace: For desk job workers, back, neck, and shoulder pain may be caused by a poor ergonomic workstation. Resolve to put an end to these aches and pains by setting up your workstation accordingly. Follow this visual guide to office ergonomics to maximize comfort, movement, and productivity.
  • Resolve to stretch: There are many benefits of daily stretching. This allows for flexibility in spinal muscles, helping ensure good posture and proper/normal alignment. Increased range of motion and flexibility help to prevent injuries from occurring. Stretching also relieves muscle tension, reduces fatigue and increases blood flow.
  • Resolve to drink more water: Staying hydrated not only helps with digestion and concentration but it is also very important for muscle recovery, spinal health 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.

Sleep Position – A Good Night’s Sleep

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Are there correct and incorrect positions to sleep in? Experts say there is no “right” way to sleep however, if you experience pain or have nagging injuries there are positions that can help alleviate pain and discomfort. Certain sleeping positions can also aggravate pain and affect the recovery process. At 57%, a majority of Americans sleep on their sides, while 17% sleep on their back and 11% on their stomachs. Generally, sleeping on your stomach isn’t recommended due to constraints placed on the neck, but each sleep position has advantages and disadvantages.

This helpful graphic breaks down different positions based on any aches or pains that may be keeping you up at night:

Whether you sleep on your back, side, or stomach, it is important to choose a pillow or a bed wedge that fits your preferred sleeping position to further relieve aches and pains.

For more information on sleep, the affects it has on your mind and body, and tips on improving your sleep quality, be sure to follow us on Twitter and Facebook. Or visit your local Relax The Back store to speak with one of our trained specialists.

RELIEF IS ON THE WAY TO EUGENE

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Relax The Back is set to open a new store adjacent to Oakway Center

La Palma, CA – June 1, 2013 — Relax The Back has signed a lease to open a new franchised retail store on the corner of Oakway Road and Southwood  Lane,  in the former Edman Fine Furniture building.  Relax The Back will share the center with 2 other tenants and are scheduled to open in mid-June.

Relax The Back is the largest retailer of ergonomic products to prevent and relieve back and neck pain.  They provide a unique experience using a holistic approach to the 6 categories of spinal health: sleep, recliners, massage, fitness, travel and office products.  Store consultants are trained in the common back and neck disorders that people face everyday.  Many medical professionals partner with Relax The Back as a resource for continued care of their patients.

Commenting on the new store, owners Rick and Linda Dunham noted “Eugene is a great place for a store like ours. The city is full of very active, hardworking people.  Our products provide the relief and relaxation needed to support you all day (and night). “

Their offerings include more than 300 unique products including customized ergonomic chairs, Tempur-Pedic mattresses and pillows, back and neck supports, massage chairs, exercise items, and even their famous Zero Gravity recliners which put you in the same stress free position that the astronauts are in at take-off.

“We look forward to being a vital member of the local business community, as well as improving the health and wellness of the clients we serve”, said Rick.

About Relax The Back

Relax The Back is the leading back-care specialty store in the country.  Based in Southern California, the company operates almost 100 franchise retail locations throughout North America.  Relax The Back offers an unparalleled selection of high-quality back/relaxation lifestyle products, including the popular Tempur-Pedic mattresses.  Information about the company and its products can be found at www.relaxtheback.com.

Relax The Back Eugene – Opening June 2013
110 Oakway Rd Ste A
Eugene, OR 97401
Phone:541.485.7441

Contact:
Rick and Linda Dunham
Relax The Back
541.485.7441
Eugene@relaxtheback.com

Top 5 Gifts for the Busy Mom in Your Life

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Every year flowers are bought, breakfast in bed is made, and cards are given to Moms on Mother’s Day. But why not get her something that she can enjoy all year long?

Relax The Back has the perfect gift for any mother who could use more relaxation in their life. These products will help relieve back, neck, shoulder, and other physical pains she may have. Give a gift that will last her years to come and provide comfort and relaxation whenever she needs it.

Here are 5 of our favourite Mother’s Day gifts:

  • Kneading Back Massage Cushion – after a long day working at the office or around the house, give the gift of soothing massages anytime she wants.
  • Monitor Mount iPad Holder – for the tech savvy mom, this eases and minimizes eye and neck strain.
  • Original Backnobber II - a simple, portable tool for self deep-muscle massages that any on-the-go mom will enjoy.
  • Foot Log – busy moms who are on their feet all day, whether in the kitchen or running errands can relieve the pressure in aching feet anywhere, anytime in just ten minutes.
  • Wrap-Around Neck Pillow with Lavender – offer the hardworking mom a relaxing, spa-like experience with comfortable head and neck support.

To treat the mother(s) in your life to something truly special this year, visit us in-store, online (www.relaxtheback.com) and on Facebook or Twitter.