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.
At Relax The Back, we know the importance of living life free of aches, pains, and daily discomforts. Many of us live a sedentary lifestyle working 9-to-5 jobs, commuting daily, and spending time in front of the television or computer when at home. We are seeing little to no physical activity in our everyday life.
The decisions we make, from morning to night, have a lasting affect on our overall health and wellness. Over the next three months, we will be providing around the clock product solutions and tips for a pain-free and productive day. These tips and solutions will help you sleep better, maintain a healthy workspace, keep you moving throughout the day, and relaxing more at night. When it comes to relieving daily discomforts and improving home, office, and sleep comfort, we’ve got your back
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For many, sitting at a desk for work is unavoidable. A desk that is appropriately adjusted in addition to being well designed is an important part of an ergonomic workstation. A well-made desk should provide proper clearance for your legs, minimize awkward exertions and postures, and allow for proper placement of computer accessories.
A desk that isn’t properly set up or well designed can cause shoulder, back, and neck pain, which can lead to discomfort and performance inefficiencies. Generalized fatigue and contact stress are also a result of a poorly designed desk and the inability to change working positions.
Follow this ergonomic guide to avoid unnecessary strain and pain:
- Frequently used devices (phones, keyboards, and mouse) should be within comfortable reaching distance.
- Work surface depth should allow the monitor to be viewed at a distance of at least 20 inches.
- If necessary, remove center drawers or insert stable risers under table legs to create clearance for your thighs and legs.
- Use a height-adjustable desk, such as a Standing Desk, to have the ability to change working positions from sitting to standing throughout the day.
- Standing up from your desk every hour for 2 – 3 minutes can help reverse the negative effects of sitting all day.
For more information on Ergonomic workstations and solutions, be sure to follow us on Facebook and Twitter, or visit your local Relax The Back store to receive a custom adjustment of the proper Ergonomic workstation.