While the winter season continues, snow will pile up around homes, driveways and sidewalks. Colder temperatures paired with the strenuous activity of keeping those driveways and sidewalks clear puts you at a higher risk for aches, pains, and injury. Each year, nearly 11,500 injuries relating to snow shoveling are treated in the Emergency Room. Fortunately, there are precautions you can take to prevent unnecessary pain during this time of year. Take a look at the infographic below to see how you can avoid injury during winter:
The neck, also called the cervical spine, supports the full weight of your head and allows for full range of motion and a high degree of mobility. Due to this mobility however, your neck is very vulnerable to injuries. Neck strain is a common complaint and rarely is it a serious injury. Pain can be caused by poor posture, sleeping in an awkward position or car accidents, to name a few.
Fortunately, there are steps you can take to relieve some of the discomfort associated with neck strain. Neck therapy products can be used daily to reduce further pain and stress on the important muscles in your neck. Simple exercises for neck strain, like the ones found below, can also help to reduce and relieve pain:
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.
Golf is a favorite hobby among many men and women. Unfortunately, back pain is a common injury among the golf community. Many golfers will experience some form of back pain at some point during their lives, with one report stating nearly 80% of amateur golfers have back related injuries. There are many different muscle groups involved when swinging a golf club, as it requires a smooth, repetitive motion. Keeping these muscles stretched, well rested, and flexible is key to injury prevention.
Follow these steps to ensure you never miss a tee time:
- Take it slow: If you haven’t played golf in awhile or are new to the sport, don’t overexert yourself. Start with short sessions on the driving range, working your way up to a full round of golf.
- Incorporate Conditioning Exercises: Strengthening your core muscles, which include the muscles in your back, abdomen, buttocks, and pelvis, with conditioning exercises can help prevent injuries. Add exercises that focus on rotation to prepare your body for the twisting motions of swinging a golf club.
- Don’t forget to stretch: A balance of flexibility and strength is required in the game of golf. Having a regular stretching routine will help your muscles remain flexible. Foam rollers are a great way to enhance flexibility and strength. Maintaining a routine before and after a golf game will help alleviate muscle tension and prevent strains or sprains.
- Invest in an Inversion Table: A recent study by GolfTest USA showed golfers that use Inversion Tables, such as the Teeter HangUps, averaged 3 fewer strokes per round, improved their total distance by an average of 10% and increased driver speed by 69%. Inversion Tables help to improve flexibility while relieving back, shoulder, and hip pain.
- Take a breather: Swinging a golf club isn’t a natural motion and putting your body through this day after day puts strain on your muscles. Allow some time for you to recover between games. If you are experiencing back or neck pain, be sure to consult your doctor before stepping back on the course.
- 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.
While the holiday season brings time off of work, it can also bring about aches and pains due to overexertion. All of the hustle and bustle can contribute to unwelcome muscle fatigue and pain. Here are some simple tips to help you prevent pain during the holidays, so you can truly enjoy your time with friends and family:
- Exercise: Don’t forgo your workout routine for the holidays. Take advantage of your time off to try a new exercise program or put in some extra time at the gym. Frequently performing gentle exercises like these low back exercises or foam roller exercises can also help keep muscles loose and prevent pain from happening.
- Maintain a healthy diet and stay hydrated: If you’re attending holiday parties, know your nutritional needs and eat in moderation. Protein, fruits and vegetables provide nutrients for effective healing of soft tissue and muscles. Whereas excessive sugar can turn into fat, which hinders the healing process. Also be sure to always stay hydrated. Chronic muscle spasms and inflammation can be triggered by dehydration.
- Adequate Sleep: Even when it seems like you have a never ending “to-do” list, making sure you get enough sleep should be a priority. Insufficient sleep can cause aches and pains to worsen over time.
- Stress less: The holiday rush often times leads to feelings of stress and anxiety. Follow these tips to help reduce stress so you can relax and enjoy the holiday season.