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.
The importance of quality sleep is no secret. Chronic sleep loss can lead to serious health risks such as high blood pressure, depression, heart disease, and weight gain. This holiday season, help your loved ones get the best night’s sleep they can with a gift that will continue to give long after the holidays are over.
Here are our top gifts for sleep for those in need of a quality night’s rest:
- ContourSleep Posture Cushion ($75): Your loved one will enjoy a sound sleep, without pain. The ContourSleep Posture Cushion eases pressure on tender knee joints and helps keep hips and the spine properly aligned.
- Snoozer Body Pillows ($70-$215): These J-shaped pillows will help provide your loved one with proper spinal alignment and improves circulation. The Snoozer Body Pillows are great for those with a chronic condition or injuries that require deep, relaxing support no matter the position.
- ContourSleep Wedges ($79-$228): Give the gift of customized comfort with our Relax The Back sleep wedges. Prevent acid reflux and alleviate lower back pain and muscles spasms with these versatile wedges. They help to reduce pressure on the spine to relieve tension and increase circulation.
- Technogel Pillows ($169): For the person who always likes the cool side of the pillow! Find consistent ergonomic comfort and support with the Technogel pillow. A layer of cool gel disperses body heat, offering a cool, refreshing sensation against your skin.
- PureRelax Gel Mattress Topper ($299 – $449): This gel infused memory foam topper provides cooling relief and the right amount of cradling comfort where your loved one needs it most.
Give a gift that keeps on giving with these great sleep products. Visit your local Relax The Back store to speak with a trained sleep expert who can help you find the perfect gift based on specific needs. Also be sure to visit us online (www.relaxtheback.com) and on Facebookand Twitter.
Do you wake up with back pain? Toss and turn throughout the night? Your preferred sleep position may be the culprit. Sleep experts suggest sleeping on your side to decrease the chance of interrupted sleep and to rest more comfortably. This sleep position aides in maintaining a neutral posture while taking pressure off of the spine. The same benefits can be achieved with an adjustable base or bed wedge. However, if you prefer other positions there are ways to ensure a restful sleep. Depending on your sleep position, knee spacers can also alleviate back pain by supporting the natural curve of your spine. This helpful infographic presents some more insight into the different sleep positions.
Visit us online at www.relaxtheback.com or stop by your local Relax The Back location to see our full collection of sleep products and speak with one of our trained specialists to help you sleep easier at night.
At Relax The Back, we understand the importance of restorative sleep. Quality sleep is the most significant contribution to your overall health and well-being. While there are multiple factors that lead to a great night’s sleep, the foundation begins with your sleep products.
Get back to sleeping better with our list of top products to help you sleep:
- SleepMask by Tempur-Pedic: Eliminate any light that can disturb your sleep with pressure-relieving TEMPUR material. This cozy mask is perfect for home or long travel trips.
- Bed Wedges: Reduce pressure on your spine, improve circulation, and relieve muscle tension by easily adding extra support where you need it most. Find the comfort and support of an adjustable bed with a Bed Wedge system.
- ContourSleep Knee Spacer: Say goodbye to morning stiffness with this hourglass-shaped knee spacer. Made of pressure sensitive memory foam, it supports your spine in a natural, ergonomic position. Relieve hip pain, leg pain, and joint pain, while you get a better night’s sleep.
- TEMPUR-Side Pillow: Whether you sleep on your side or your back, this pillow provides proper neck alignment for superior comfort and therapeutic support. Relax neck and shoulder muscles completely with plush and pressure-relieving comfort material.
- Technogel Pillows: For those who love the cool side of the pillow, this pillow offers a layer of cool gel to help relieve pain-inducing pressure with no loss of support and alignment. You’ll feel a cool refreshing sensation against your skin as the Technogel layer disperses your body heat.
- Snoozer Body Pillow: Perfect for those who are pregnant, have injuries, or chronic pain, the Snoozer body pillow provides ergonomic support and comfort from your neck, to your lower back, down to your feet. You’ll find deep, relaxing support no matter the sleep position.
- ChiliPad Mattress Control System: Control your ideal sleep temperature with the touch of a button. A cooling and heating temperature control system regulates the surface temperature of your mattress so you can sleep comfortably throughout the night.
- Tempur-Pedic Mattress: Find the personalized comfort and support that your body needs with a Tempur-Pedic mattress. By contouring to your body, these mattresses reduce the number of pressure points on your body, leaving tossing and turning a thing of the past. From soft-as-a-cloud, to ultra firm, to cooling material for those who sleep hot, you can find a mattress perfect for your needs.
Be sure to visit your local Relax The Back store to speak with one of our trained specialists who can help you find the right products for your specific sleep needs. Also, follow us on Facebook and Twitter for more sleep tips and solutions.
As a society, we are sleeping less. So, it should come as no surprise that lack of sleep is a common complaint among adults. While your sleep environment is a key component to a good night’s rest, how and what you eat also plays a big role in your quality and quantity of sleep.
Follow these tips to find out how you can eat to sleep better and be on a path to a more restful slumber:
- Don’t skip, then splurge. Skipping meals changes your hormone levels and can throw off your body’s normal sleep pattern. Eating large, late dinners to make up for skipped meals only makes matters worse. Big meals increase blood flow to your digestive tract and stimulate your system instead of calming your body. Do your best to stick to your normal eating routine to avoid restless nights.
- Strike the proper balance. Follow a well-rounded diet with foods high in calcium and B vitamins. These vitamins, along with magnesium, help to promote better sleep. Dairy and leafy greens are a great source of calcium, which help our bodies produce the “sleep hormone” melatonin. Vitamin B6 helps our body produce the “calming hormone” known as serotonin. This vitamin can be found in chickpeas, sunflower seeds, and wheat bread, to name a few.
- Say no to after-dinner espressos. Caffeine can stay in your system for up to 12 hours, thus keeping you tossing and turning all night. Opt for decaf the next time someone offers you a cup of coffee after dinner.
- Don’t be a party victim. Know what foods cause you indigestion and avoid them close to bedtime. Stay away from fatty and spicy foods as they can lead to acid reflux and indigestion. Also, keep alcoholic drinks to a minimum. Too much alcohol will disrupt your body’s natural rhythms and may keep you up all night.
- Go herbal. Have a soothing cup of tea, such as chamomile, passionflower, or verbena, before bed. These teas act as a mild sedative, which help to calm and relax your body.
Midday naps are no longer reserved for children. In fact, companies such as Nike and Google are encouraging their employees to reap the benefits of catching a few Z’s during the workday. Did you know that napping for just 20-minutes could clear your brain of built-up information therefore, improving long-term memory? Or that squeezing in 60-minutes of shuteye can improve alertness for up to 10 hours?
This helpful infographic dives into napping benefits, the different types of naps, and even famous people caught napping.
Visit us online at www.relaxtheback.com or stop by your local Relax The Back location to see our full collection of sleep products. Enjoy Labor Day savings now through September 7th and receive up to $500 in savings when you purchase any Tempur-Pedic adjustable base + mattress.
(Click image to enlarge)
Hectic, busy lives often cause sleep to be put on the back burner. Over time this can lead to serious health risks. In fact, chronic sleep loss can lead to problems ranging from depression to high blood pressure to weight gain. Getting the best night’s rest you can starts with creating an environment that promotes comfort and relaxation.
Maximize the comfort of your sleep environment with these tips:
- If your partner snores or has disruptive sleep patterns, discuss an arrangement that allows you both to get the sleep you need. Consider using a pillow that helps prevent snoring such as the TEMPUR-Side Pillow.
- Keep your room cool: 65-72°F is optimal room temperature. If you tend to get too warm at night avoid wearing heavy sleepwear. Pillows and mattresses that use cooling gels and material, such as the Technogel pillows, the TEMPUR-Breeze pillow and the TEMPUR-Breeze mattress, can help keep your body temperature down during warm nights.
- Invest in a supportive, comfortable mattress. A good mattress is the foundation of a good night’s sleep.
- Turn off electronics 45-60 minutes before bedtime. The lights of tablets, phones, and computer screens suppress melatonin production, making it harder to fall asleep and stay asleep.
- Darkness is best: try using a sleep mask to cover your eyes, use heavy curtains or shades to keep out morning light, or cover electronic displays.
- Keep all work material out of your bedroom. Stressful activities, whether physical or psychological, can cause the body to excrete the stress hormone cortisol, which is associated with increasing alertness.
- Quiet is key: try using a “white noise” app to block out unwanted noise. You can also use a fan, which does double duty to keep your room cool and provides consistent, soft, background noise.
Visit your local Relax The Back location to speak with a trained specialist regarding your specific sleep needs and follow us on Facebook and Twitter for more tips. Be sure to sign up for our newsletter to get information and tips on sleep, office, and overall wellness, straight to your inbox! To sign up, visit www.relaxtheback.com and enter your email address at the bottom of the page.
Sleep is as important to good health as diet and exercise. Quality sleep helps to improve cognitive function, cardiovascular health, and personal performance, to name a few. Not getting enough sleep can be a serious risk to your overall health and wellbeing. Today, forty-eight percent of Americans say they are sleep deprived. Chronic sleep loss, or poor sleep hygiene, can increase your risk of heart disease and high blood pressure, weaken your immune system and even decrease your lifespan.
Combat the negative effects of sleep deprivation with our top 10 ways to sleep easier tonight:
See our complete selection of sleep products online, or visit your local Relax The Back location to speak with one of our trained specialists.
More than 60% of American adults sleep with a significant other, or at least they try to. While studies suggest that sleeping together has positive benefits on one’s health, it also brings about issues with one’s quality of sleep. Tossing and turning, temperature control, snoring, and distractions can all have negative affects on your sleep quality and health. If sleeping with your significant other is a struggle, you are not alone.
Follow these 8 tips to help the two of you sleep better together:
- Invest in the best mattress for both of you. Try out a number of mattress options, ideally with an expert, to find the perfect comfort level and support for the both of you. A memory foam mattress can be a good option for couples, as it diminishes the effects of tossing and turning and does not transfer motion.
- Find the perfect pillow and replace it regularly. Along with your mattress, your pillow is key to helping you fall asleep and stay asleep. Find a pillow that works for your sleeping style and replace it every two to three years. Over time, pillows change shape and collect enough bacteria, mold and dust mites to make it unhealthy.
- Minimize disruptions. Use heavy curtains or shades, cover electronics, or try using a sleep mask to cover your eyes and keep distracting lights at bay. Turn phones off or on silent and if possible, keep the pets and the kids out of bed.
- Control the temperature. Often times, couples have different temperature preferences. To address this, have your own blankets on the bed or use a dual-zone mattress pad, like the Chilipad, which allows each of you to heat and cool your side of the bed to your preferred temperature.
- Stagger bedtimes. If you have come to the conclusion that your partner keeps you from falling asleep due to snoring or tossing and turning, try going to sleep first. They can join you once you have fallen into a deep sleep.
- Silence is best. Consider wearing earplugs to quiet snoring and other outside noises. If you and your partner wake up at different times, look into a vibrating alarm clock that you can place in your pillow so it does not disturb your partner when it’s time to wake up.
- Make sleep a priority. Since the quality of sleep affects mental and physical health, it is important to make adequate sleep a top priority.
- Relax. Sometimes it is hard to disconnect, relax, and be present in the moment. At the end of the day, this is your time to do this and to reconnect with your partner.
For more information on sleep tips and products be sure to 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.