Posts tagged 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.

Exercises For Low Back Pain

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Did you know 31 million Americans experience back pain at any given time? There are many causes of back pain but the good news is there is relief out there. While we have previously highlighted the benefits of using foam rollers for back pain, we’d like to highlight another way to relieve pain.

Among other relief methods, gentle back exercises and stretches like the ones below can help prevent and ease low back pain:

Follow us on Facebook and Twitter for more pain relief tips or visit one of our trained associates at a local Relax The Back store for recommendations tailored to your physical needs and abilities.

 

 

 

Workplace Pains & Strains: Solutions

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Studies have shown on average we are sitting at least 56 hours a week. Even if you have an active lifestyle outside of work, you can still be susceptible to pains and strains from prolonged periods of sitting.

Having a proper ergonomic workstation is key to preventing aches and pains. Common pains that happen due to improper ergonomics include: back, shoulder, and neck pain, headaches, eye fatigue and strain, spinal curvature, poor circulation, contact stress, swelling and numbness of the legs and tingling of the arms, hands and fingers.

While it isn’t always easy to avoid improper ergonomic behavior, there are ways to help ease the pains. Here are some solutions to the most common pains you may have caused by your work environment:

Follow us on Facebook and Twitter for more tips and solutions to everyday discomforts or visit your local Relax The Back store to get further assistance on products that can help relieve pains.

Benefits of Yoga for Back Pain Relief

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Many suffering from back pain find yoga intimidating, especially when imagining back bending. But yoga is more than just body twisting – it’s a mind-body practice that combines poses, deep breathing, and meditation. Yoga is also very much a personal practice, and can be easily modified to fit your abilities and limitations with the help of simple props.

Physical Poses
The fundamentals of physical yoga teach you precise alignment and posture to correct any bad and harmful habits in body movement. Overall, stretching and holding poses help increase flexibility, muscular strength and joint mobility while specific poses work to strengthen abdominal and lower back muscles for much needed back support.

Deep Breathing
Yoga incorporates slow and deep, diaphragmatic breathing that balances the sympathetic and parasympathetic nervous systems, which can reduce your perception of pain.

Meditation
Meditation helps you relax, focus, and manage stress that could result in back pain and tension. It can also improve your mental and emotional health to help you keep up with the demands of a busy life impeded by back pain.

Use of Props
Simple props such as pillows, blankets, blocks, and foam rollers can help you hold modified poses according your ability. This allows your body to relax and strengthen in comfortable positions. Relax the Back’s Exercise and Therapy Foam Rollers in particular can be used for abdominal and spine stretching and balance exercises in yoga.

As with any physical activity, the addition of hot and cold therapy can relieve stress on your muscles and body that Yoga may cause. Consider using a Therabeads Moist Heat Pad for muscles aches, arthritis pain and tension. To stay cool, try substituting your yoga mat with the Shield Life Cool Pad.

You should also exercise caution. There are many variations of yoga and finding the right regimen can be confusing. To maximize the healing benefits of yoga, consider practicing with an experienced yoga teacher who can help address your problems and tailor poses and sequences to your needs.