Live Well, Give Well: The Gift of Massage

The season of giving is upon us. This year, give your loved ones gifts that will help them live a better life. Massage products are the perfect gifts that will provide lasting comfort and relaxation long after the holidays have passed.

Massage therapy benefits go beyond relaxation and relief from sore muscles. Getting massages regularly is key to preventive care and maintaining overall health and wellness. With these products, your loved ones (or yourself) will improve sleep quality, feel less stressed, increase circulation, and improve flexibility and range of motion, to name a few of the benefits. Your loved ones will be able to feel like the best version of themselves; mentally, physically, and emotionally.

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Here are a few of our favorite massage products to help you live well and give well this holiday season.

  • Kneading Back Massage Cushion: Give the gift of a relaxing back massage anytime. Heated kneading massagers deliver instant back tension relief and soothing relaxation.
  • Haven Foot Massager: For the loved ones who are always on their feet. Rejuvenating rollers, kneading air massage, optional deep heat therapy, and two tension relieving-programs will give tired feet a treat.
  • Mini Pro Handheld Massager: Perfect for those on the go. Pop these in the freezer to enjoy a beneficial ice massage.
  • Theracane Max: This targeted massager eliminates knots in tense muscles. Its portable size makes it great for traveling.
  • Therapeutic Kneading Massager: Sooth muscles with infrared heat. Soft handles help you position the massager where you need it most.
  • Human Touch Novo XT Massage Chair: Relax in our Novo XT massage chair which helps you prepare for, and recover from, strenuous workouts and work days. Make sure to ask our associates about our 48-month financing options.

Treat yourself or your loved ones to something special this year. Visit your local Relax The Back store to speak with a trained associate who can help you find the perfect gift based on your specific needs. We give our customers one-on-one support to ensure they are going home with the best product solutions for themselves or someone in their life. Visit us online at RelaxTheBack.com and on Facebook, Twitter, and Pinterest for more holiday tips and gift guides.

Travel Pain-Free This Holiday Season

This holiday season has begun. With the merriment and joy surrounding this time of year, comes the, sometimes, daunting task of holiday travel. Whether you’re traveling by plane or by car, these tips will help keep you feeling fresh and energized so you can fully enjoy your time with friends and family.

  • Pack light: Bring only the necessities to minimize your chances of over-packing. Try to avoid packing everything in one large suitcase. Instead, pack two smaller suitcases. This makes it easier to lift bags in and out of the car or in and out of overhead bins.
  • Lift bags in stages: Start by lifting your bag to the seat armrest, then to the top of the seatback, and lastly up and into the bin. Do this same pattern in reverse when removing your luggage. Lifting luggage slowly and in stages helps prevent muscle strain. Ask the flight attendants for help if you feel you may struggle with your luggage. When you are lifting, never twist. This is a common cause of lower back injuries. Pivot your feet so your entire body moves in the same direction instead of only your back twisting.
  • Bring a travel pillow: By bringing your own pillow, you ensure you’ll have proper support wherever you are going. Stop in to try out our travel size pillows, such as the TEMPUR-Neck Pillow. We’ll help you find the perfect one.
  • Dress comfortably: Wear layers of non-restrictive clothes that allow you to comfortably move. Temperatures vary from airports to airplanes so layers will help keep you feeling comfortable.
  • Keep moving: Long flights or car rides have us sitting in the same position for too long. Book an aisle seat so you can easily move about the cabin when allowed. Make pit stops along the way when driving. Moving around as often as possible will avoid muscle stiffness and tension. Simple stretches and massage techniques and tools help to loosen muscle tension. Handheld massagers like Cohen’s Acuball Kit fit in carry-on luggage for quick relief.
  • Sit with support: It will not come as a surprise that airline seats do not have the best lumbar support. Use a back cushion, like the Self-Inflating Back Rest, to find proper support during your travels. Seat cushions can also provide joint pressure relief while increasing circulation during long flights or car rides.
  • Be realistic: Make plans depending on how your body and energy levels feel and remember to pace yourself. Plan the more physical parts of your trip earlier in the day with frequent breaks. Try not to overdo it in the beginning so you can enjoy your entire trip.

Visit your local Relax The Back store to speak with a trained specialist who can help you prepare for your holiday travel. Follow us on Facebook, Twitter, and Pinterest for more holiday tips to keep you happy and healthy this season.

Staying Healthy For The Holidays

November brings the beginning of the holiday season. It’s time for cheerfulness, gift giving, seeing friends and family, and taking time off work to travel. However, this time of year can also bring a lot of stress. Did you know the average American spends one standard work-week a year on holiday activities alone? That’s roughly 42 hours a year spent on shopping, traveling, wrapping gifts, returning gifts, going to holiday parties, and prepping for holiday parties.

Staying healthy during the holidays can be done. While the stress and demand of the holidays can take a toll on your body, there are ways to maintain a positive physical, mental, and emotional state. This year, enjoy the holidays and keep stress at bay with these helpful tips.

  • Get enough rest: Inadequate sleep can leave you feeling irritable, weaken your immune system, and worsen the feeling of pain. Treat yourself to an early gift and ensure you’re getting the best night’s rest with these sleep products.
  • Careful when carrying heavy bags: Lift luggage and heavy shopping bags in stages. Be sure to never twist when lifting heavy bags. Pivot your feet so your entire body moves together, in one direction, instead of only twisting your back. See other ways to stay pain free when traveling this holiday.
  • Stay hydrated: Dehydration can be a serious problem, especially around the holidays. When the temperature drops, we may feel that we do not need water as much but that is quite the opposite. Aim to drink half of your body weight in ounces each day. For instance, if you weigh 150 lbs., try to drink 75 oz. of water.
  • Plan ahead: Whether you’re heading to the mall, doing your shopping online, or making dinner for friends and family, make a list to save you time and energy. Lists will help keep you organized while avoiding unnecessary time on your feet spent aimlessly walking around.
  • Don’t abandon your daily routine: It’s important to both your physical and mental wellbeing to stick with your daily habits. Continue your workout schedule, meal planning, and so on. Make these habits work with your holiday schedule, not against it.
  • Set aside time for yourself: This means being okay with saying “no” to events and plans that we know will cause more stress than cheerfulness. Use this time to take your favorite workout class, soak in a warm bath, get a massage. Add one of our many massage products to your gift list, or treat yourself early, so you can relax at home and feel the benefits of massage whenever you need it.

We hope these tips help you have a stress-free and pain-free holiday season with friends and family. Be sure to follow us on Facebook and Twitter or visit your local Relax The Back store for more holiday gift ideas.

Winter Chores: 5 Tips To Prevent Pain This Season

As the temperature begins to drop, seasonal chores are beginning to show up on our to-do lists. Changing out the bed linens for warmer sheets and blankets, putting away your summer wardrobes, and clearing up the yard and gutters of leaves and, depending on where you live, shoveling snow.

 

The risk of back pain during this time of year increases due to the labor intensive work of raking leaves and clearing snow. Injuries and pain can also arise due to lack of exercise during the cooler months, slipping on wet surfaces, or bending and twisting while cleaning up outside.

Fortunately, there are different ways to combat the cooler weather. By implementing the following tips, we can help keep our body healthy while avoiding pain.

  • Dress the part: Wear layers to keep warm when going outside. Also, be sure to wear proper footwear when there is snow or water on the ground to avoid falls.
  • Move around: We tend to spend more time sitting during the fall and winter months. If you’re watching TV, make an effort to get up and move around, or try some stretching during commercial breaks. By moving throughout the day, even if it’s just around the house, you can keep muscles flexible to avoid tension and pain.
  • Eat healthy & stay hydrated: While we are in favor of indulging every now and then, by eating in moderation we can help keep extra holiday weight away. Back and knee pain are often a result of weight gain as it puts added stress on our joints and muscles.
  • Maintain a workout routine: Staying active will keep muscles strong. Core exercises work muscles that support the spine, keeping back pain at bay. Stretching often will help you stay limber while avoiding tense muscles. Try these simple exercises each night before bed.
  • Pay attention to form: Whether shoveling snow or raking leaves, keep your legs slightly bent, reaching with your arms instead of your back. Use your legs as the source of power to prevent straining your back muscles. Switch sides every 20 minutes to avoid muscle fatigue.

These tips can help you avoid pain and discomfort during the fall and winter months. From heat therapy products to foam rollers, to massage chairs, our trained associates are ready to help you prepare for the cold months ahead. Visit your local Relax The Back store locator to try out our products first-hand.

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How Getting Regular Massages Can Improve Your Life

While massage therapy is often associated with relaxation or a special indulgence during vacation, getting regular massages can have an important role in positively impacting your health and wellbeing. Studies continue to show the positive benefits of incorporating this treatment into your health regimen to improve strephysical, emotional, and mental wellness.

Whether your reasons for massage therapy are for medical purposes, stress-related, or pain relief, massage therapy can:

  • Improve range of motion and flexibility, which helps reduce and ease back pain.
  • Stretch tight or sore muscles while enhancing exercise performance.
  • Promote relaxation to reduce stress and anxiety.
  • Ease the pressure and pain of tension headaches, reducing the frequency and chance of getting one.
  • Improve blood flow, keeping joints more fluid to improve flexibility while reducing the risk of injury by working connective tissues, muscles, ligaments, and joints.
  • Reduce stress hormones and pain to help you fall asleep and have a better night’s rest.
  • Manage and reduce chronic pain naturally to improve quality of life.

Incorporate massage into your daily routine with some of our favorite massage products:

  • Foot massagers: Relieve tension and soothe feet with rejuvenating rollers and air massage.
  • Massage Cushions: Portable, travel-size cushions provide comfort and relief wherever you are.
  • Handheld Massagers: Perfect for those on-the-go, you’ll have targeted therapy at your fingertips.
  • Massage Chairs: From shiatsu to traditional style massages, you’ll have the benefits of a full body massage in the comfort of your own home.

At Relax The Back, we understand the importance of health and wellness. When we take care of our bodies, physically and mentally, we feel better and our quality of life is improved. Even if you feel you are not in pain, finding time for massage can prevent pain and health issues in the future. Our selection of massage products makes it easy to incorporate massage into your routine. Visit your local Relax The Back store for an in-store massage experience with the help of one of our trained associates.

How to Sleep Better: 10 Tips & Tricks To A Better Night’s Rest

Sleep is a core part of everyone’s health. But are you getting enough? If you wake up feeling groggy, chances are you’re not getting quality sleep. Nearly eight in 10 Americans believe they would be more prepared for the day and would feel better if they got just one more hour of sleep.

Thankfully, there are techniques that can help you get some extra shut eye. By incorporating the tips we’ve outline below, you can create healthy sleep habits. When we are getting adequate sleep, we’re improving our cognitive function, cardiovascular health and our personal performance.

Be on your way to a better night’s rest with these tips and tricks:

  • Try aromatherapy oils: Essential oils can help calm the mind and put you in a state of relaxation. The scent of lavender is known for its sleep benefits. Spray your pillow or diffuse oils as you are getting ready for bed.
  • Stretch and exercise the neck before bed: Strengthening your neck with certain exercises can be helpful in preventing pain, so you can fall asleep easier and wake up feeling better.
  • Create the ultimate sleep environment: Make your room a sleep oasis by incorporating pieces that calm you; light colors, comfortable bedding, and quality sleep products. Think cool, dark, and quiet when putting together your space.
  • Listen to soothing music: Turn on a sleep inspired playlist that lasts 30-45 minutes. Soothing tunes will drown out noises from neighbors or the outdoors.
  • Minimize any disruptions: Cover electronic screens, use a sleep mask, or purchase heavy shades or curtains to keep distracting lights out.
  • Establish consistent sleep and wake routines: Sticking to a regular routine, even on the weekends, helps the body unwind and wake up naturally.
  • Take a warm bath or shower: Relax tense muscles and unwind before bed. Also, stepping into a cool room after a warm shower helps decrease body temperatures, which triggers a tranquil, drowsy feeling.
  • Put electronics away: Laptops, smartphones, TVs, or tablets should be powered down and put away (outside of the bedroom!) 45-60 minutes before bedtime. The bright lights of these screens triggers our brains to wake up, making it difficult to fall asleep.
  • Get up after 20 minutes: If you are still awake, tossing and turning, after 20 minutes, get out of bed and try a relaxing activity. Listen to calming music, make a cup of caffeine-free tea, or read a book.
  • Be mindful of what you eat and drink: Avoid heavy or large meals 2 to 3 hours before bedtime. Feeling full can cause discomfort and indigestion, keeping you awake. Be sure to limit alcohol and caffeine intake as well.

Visit your local Relax The Back location to speak with one of our trained specialists who can provide more ideas for improving your sleep environment. They will work with you one-on-one to you find the mattress, pillow, bed wedge, or mattress topper that fits your needs so you can sleep better and live better.

Tempur-Pedic Products For Getting a Good Night’s Rest #SleepBetterLiveBetter

At Relax The Back, we understand the importance of restorative sleep. Sleep is one of the most significant contributions to your overall health and well-being. When you receive a good night’s rest, you wake up feeling rejuvenated and refreshed on your way to living the best life possible. Making sure you are getting quality sleep depends on many factors. However, the foundation of a better night’s rest begins with your sleep products.

Quality sleep products support your body from the moment you lie down until the second you wake up. From mattresses, to adjustable bases, to pillows, having the proper support keeps your spine and muscles aligned to reduce pressure, improve circulation, and keep you comfortable all night long.

Tempur-Pedic products adapt to your exact body shape, size, and weight giving you a completely customized sleep experience. Below are a few of our favorite products that will help you be on your way to a good night’s rest.

  • TEMPUR-Neck Pillow: Perfect for back and side sleepers looking for a more therapeutic, restful sleep. Maintain the natural curve of your spine with a pillow that adequately supports your head, neck, and shoulders. Ergonomic pillows can also help prevent snoring.
  • TEMPUR-Contour Elite Mattress: For those wanting more adaptive support, the TEMPUR-Contour Collection is a firmer feeling mattress. Coupled with light contouring, this mattress relieves pressure points for less tossing and turning throughout the night.
  • Body Pillow: Improve circulation, and find full body ergonomic support and spinal alignment, allowing muscles to fully relax for a more restful sleep.
  • TEMPUR All-Purpose Pillow: Used as a neck roll, lumbar cushion, or leg spacer, this “peanut” shaped TEMPUR pillow responds to body temperature and weight to provide unmatched comfort, pressure relief, and ergonomic support wherever you are.
  • Sleep Mask: Minimize disruptions and keep out light from electronic screens or outdoor lights.
  • TEMPUR Adjustable Bases: Personalize your comfort levels while maintaining the natural curve of your lower back. Adjustable bases provide support in bed when sleeping, reading, or relaxing.

Take advantage of our Tempur-Pedic sales event going on now. Receive up to $300 in free gifts with the purchase of any Tempur-Pedic Mattress Set and apply for our 48-month finance buydown program.

Visit your local Relax The Back store to speak with our trained sleep experts who can help you test out our numerous Tempur-Pedic and quality sleep products. They will work with you one-on-one to determine the best product solutions for your specific needs. Be sure to follow us on Facebook, Twitter, and Pinterest for more tips, products and giveaways that will help you sleep better and live better.

How Sleep Can Improve Your Overall Wellness #SleepBetterLiveBetter

When it comes to our overall health and wellness, sleep plays a vital role in protecting and improving our mental health, physical health, and quality of life.

Quality sleep helps improve our cognitive function, personal performance, and cardiovascular health. When life gets busy, sleep can be the first thing that is affected. We often put sleep on the back burner to get more done during the day when in fact, when we are getting adequate sleep, we perform more efficiently throughout our waking hours.

Our brains need sleep to function properly and to help us prepare for the day ahead. Studies have shown that a good night’s rest improves our learning capacity, helps heal and repair our muscles, heart and our blood vessels, while also supporting our immune system and a healthier metabolism.

When we make sleep a priority, we enhance our well-being. We can wake up in a better mood, thinking clearly, with a healthy mindset to start the day. Proper sleep, a balanced diet, and a regular workout routine help to keep us healthy while preventing pain and discomfort down the road.

Take a look at the infographic to the left for more ways sleep can improve your overall wellness.

If you are having difficulty sleeping because of pain or want to improve your sleep environment, visit your local Relax The Back location to speak with a trained consultant who can help you try our numerous sleep products to create the ultimate sleep environment in your home. With the proper support, you’ll be on your way to a better night’s rest.

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.

National Spinal Health Month: Tips for a Healthy Spine

During the month of October, organizations across the United States focus on the importance of spinal health, different approaches to pain treatment, and how massage therapy can improve our lives.

The America Physical Therapy Association (APTA) raises awareness about the benefits of physical therapy as a safe, effective option for long-term pain management while recognizing and celebrating physical therapists and physical therapist assistants who help improve people’s lives through movement. While the American Chiropractic Associate (ACA) shares back injury preventing and strengthening tips during National Chiropractic Health Month. The end of the month turns to massage during National Massage Therapy Awareness Week (NMTAW) put on by the American Massage Therapy Association (AMTA). Massage therapy can be a beneficial part of a pain management plan.

These initiatives put a spotlight on the importance, as well as the benefits, of self-care and those who help provide solutions for lasting relief. By working to improve strength, flexibility, and range of motion, we can keep our spine happy and healthy as we age. Doing so allows us to live the life we want to, free from back and neck pain.

These simple guidelines and tips can help you take better care of your spinal health:

Massage Therapy

  • Increase blood flow, endorphins, and flexibility with regular massages
  • Speed up healing, relieve tense muscles from head to toe, and find comfort, spinal support, and deep relaxation.
  • Massage chairshandheld massagers, and massage cushions allow for a therapeutic experience any time of the day, for any amount of time, in the privacy of your home.

Proper Ergonomics

  • Create a custom workstation to fit your needs and your body.
  • Look for spine-friendly office equipment. A standing deskergonomic office chair, or footrest create a healthy work environment.
  • Flexibility is key. Be sure to alternate between sitting and standing throughout the day.

Stay Active

  • Maintain a consistent exercise routine to help strengthen muscles, protect your spine, and prevent injuries.
  • Feel more energized and productive throughout the day when you get in your workout first thing in the morning.
  • Incorporate stretching into your daily regimen for increased flexibility in spinal muscles, tension relief, and increase blood flow.

Sleep Well

  • Create a sleep environment that promotes comfort, relaxation, and support.
  • A quality mattress and pillow ensures you’re getting a restful sleep by providing you with support where you need it most.
  • Improve your mood, personal performance, and cardiovascular health when you get adequate sleep.

6 Tips To Sleep Easy And Beat Insomnia 

It’s no secret our bodies need sleep. We perform better at work, we are in better moods, and overall we feel better when we’ve had enough shut-eye. Unfortunately, many of us do not get adequate sleep. In fact, roughly 40 million people suffer from insomnia annually.

If you suffer from insomnia, these tips can help you fall asleep easier and stay asleep.

  • Wind down: Our bodies need time to relax and wind down after the day’s stressors. Take some time to yourself to enjoy a warm bath, reading, or light exercises, such as yoga.
  • Relax your entire body: Meditation is a great tool to help you fall asleep. Imagine releasing tension from each part of your body. While taking deep breathes, start at your feet, then each leg, your torso, each arm, and lastly your head, neck and shoulders. By concentrating on specific parts of your body and working with your breathing, you can relieve stress and sink into a deeper relaxation to help ease you into a restful night’s sleep.
  • Listen to soothing music: Turn on a sleep inspired playlist that last 30-45 minutes. Soothing tunes will drown out noises from neighbors or the outdoors.
  • Create the ideal sleep environment: Noise, temperature and lighting play a big role in how well you sleep at night. Cool, dark, and quiet provides the best sleep environment. Keep your room between 65-72°F. If you are a warm sleeper, avoid heavy sleepwear. Invest in pillows and mattresses that offer cooling gels and materials to keep your body temperature down throughout the night. The  PureRelax Zoned Gel Topper, Technogel Anatomic Pillow  and the TEMPUR-Pedic Breeze collection provide support and cooling relief all night long.
  • Look away from the clock: Checking the time when you’re having difficulty sleeping only makes matters worse. Face your clock away from you to avoid temptations of calculating the amount of sleep you can get if you fall asleep at that moment. This can cause more anxiety, keeping you up even longer.
  • Get out of bed: After 20 minutes if you haven’t been able to fall asleep, get up and leave the bedroom. Make a cup of tea, read a book, or listen to relaxing music. Do anything that doesn’t require a lot of concentration or effort. Once you begin to get drowsy, go back to bed.

Visit a Relax The Back location near you to speak with our trained sleep experts who can help you create the ultimate bedroom sanctuary so you can get your best night’s sleep. From fitting you for a perfect pillow, to showing you different mattress styles, to offering tips and information on ways you can sleep easier, our specialists are there to provide one-on-one support. Be sure to follow us on FacebookTwitter, and Pinterest for more sleep tips.

Improve Your Habits, Improve Your Health

Better health is on everyone’s mind. Nevertheless, it can be difficult to get on the right track. We often set expectations too high and if we do not accomplish our goals we feel defeated. Setting smaller, realistic goals to improve our health will help us achieve the bigger picture in the long run.

Consider your daily habits. Are there any you feel you could improve upon that could lead to better health and wellness? Acknowledging these habits and taking small steps to work on them will allow you to establish a new, healthy pattern. From the minute you wake up, your actions have an effect on your energy, your mood, and your health. Whether it’s drinking enough water throughout the day or maintaining proper posture, we have created a list of habits you can form to improve our overall health and wellness.

While they may seem small individually, these habits have a big overall effect that will continue to improve your health down the road.  And remember, a general rule is that it takes about 21 days to form a new habit. Consistency and patience is key to long-term health.

  • Massage and stretching: Ease muscle tension, improve circulation, flexibility, and overall relief by incorporating massage and stretching into your routine. In as little as 10-15 minutes a day, you can reap the many benefits of these practices.
  • Tech screens: It is no secret that today’s society is constantly attached to screens; TVs, tablets and smartphones are at every touchpoint. By using ergonomically designed mounts, such as a Monitor Arm or by simply bringing our phones to eye-level, eye strain, muscle fatigue, and the risk of pinched nerves or back pain is minimized.
  • Maintain posture: Proper posture can prevent neck and back pain, headaches, and muscle fatigue. This How-To Guide for Perfect Posture will help you sit or stand properly no matter where you are.
  • Hydrate: Carry a 16 to 20 oz bottle of water with you wherever you go. It is easier to remember to drink water if you always have some nearby. If you have trouble getting enough water, use timers on your phone or the internet to get through at least half of your body weight in ounces of water a day.
  • Exercise, daily: 30 minutes a day is all it takes to be on your way to better health. Sign up for a favorite workout class, walk 15 minutes away from your house in the morning and then back, set scheduled workout times in your calendar, or find a friend who can be your accountability partner. Workouts do not have to be intense to be effective if you’re starting to get back into a routine. You can work up to longer, more concentrated exercises.
  • Sleep more: Aim to get at least 7 hours of shut-eye each night. Come see our sleep experts if you are having difficulty sleeping. We can provide sleep solutions to keep you comfortable and supported throughout the night.

5 Tips For A Healthy Workplace

Movement and support at the office is key to being happy and healthy at work. Think about the structure of our skeleton, our muscles, and our ligaments. Our bodies are made to move. By moving often, our muscles stay loose and warm, free of tension, our circulation is improved, and we simply feel better inside and out.

While incorporating movement into your daily work routine is important, the way your office supports you is also a factor to consider. Your office equipment should allow for flexibility and support where you need it most. From your neck and shoulders, down to your legs and feet, quality ergonomic office equipment promotes proper posture, comfort and wellness throughout the day while allowing the flexibility to easily move about.

Make comfort and productivity a priority in the office. Try these tips to help you incorporate movement into your day for a happier, healthier workspace.

  • Stretch often: Increase energy, relax muscle stiffness, and reduce stress with simple stretches that can be done right at your desk.
  • Take a break: Beat the afternoon slump with movement early and often. Making time to stretch and move is key. By taking breaks, you’re also allowing yourself to collect your thoughts and ideas for current or future projects as well as de-stressing and releasing tension.
  • Stay hydrated: Bring a large water bottle (16- to 20-oz) with you to work to fill up throughout the day. Work on finishing and refilling the bottle at least three times.
  • Set daily alarms: One way to remember to drink water and move around is to set alarms. Set them on your phone or computer to go off throughout the day as a quick reminder.
  • Invest in products that promote movement: Standing desks allow you to easily change positions throughout the day and promote energy and productivity. Rocking footrests help keep your legs active while you work, improving your circulation. Ergonomic office chairs with Core-Flex technology strengthen the spine while promoting constant, natural motion when seated.

Visit your local Relax The Back store to speak with our trained specialists and try out our wide selection of our office products. Our experts will come to your home or office, complete an ergonomic assessment and help you find the product solution to ensure you’re working comfortably throughout your entire day. Follow us FacebookTwitter, and Pinterest for more tools to achieve ‘round the clock personalized comfort.

Pain Awareness Month: Taking Care Of Your Back

Every September, the U.S. Pain Foundation sponsors Pain Awareness Month as a way to raise public awareness of the issues surrounding pain and pain management. Their goal is to break the isolation that often comes with chronic pain. At Relax The Back, we’re focusing on raising awareness for back pain and the importance of spinal health. Your spine is the foundation of your body and because of this an episode of back pain can also manifest itself as shoulder, neck, hip, or knee pain.

80% of Americans suffer from chronic back pain with eight out of ten people experiencing it at some point in their lifetime. With numbers remaining consistent year after year, it is clear back pain can affect people of all ages. Whether pain is caused by sciatica, scoliosis, a herniated disc, or just simply stress, there are simple solutions people can take to relieve pain and improve their overall health and wellness.

Being proactive with spinal health can help reduce and prevent pain. The key to spinal health is having strong spinal muscles to support your frame. While it is true that physically active people are less likely to deal with back pain and discomfort, they are not risk free. Back pain can affect all people regardless of how active they are.

By incorporating conditioning and strengthening exercises into your routine, you can rehabilitate the spine, alleviate and prevent pain, and reduce severity of future episodes. Acting as a natural stimulus to heal the back, exercise keeps muscles, ligaments, and discs healthy as well as relieving stress and improving our mood and overall happiness.

At Relax The Back, we believe in helping people take control of their spinal health through stretching, strengthening, and supporting their spine throughout the day. Our spinal health product consultants are passionate about helping you get back to a healthier life. They will work with you to educate you on spinal health and create custom solutions based on your unique lifestyle. When it comes to relieving daily discomforts and improving home, office, and sleep comfort, we’ve got your back.

6 Exercises For A Healthier Back

Exercise plays an important role in keeping your body and mind healthy. Targeting specific muscles groups such as your back and core can help strengthen these muscles to protect your spine. Restful nights, rejuvenated days, refreshed mornings are some of the positive benefits of a healthier back and taking time for self-care.

There are simple ways to maintain a healthy back and counter the strain of sitting at the office and during our commutes. These exercises and stretches focus on promoting spinal health, increased flexibility, and improving overall wellness.

Exercise Benefits For A Healthier Back

  • Cat-Cow Variation: Relieve tension in the spine while reducing stiffness in the back and hips. Do 6-10 reps.
  • Bird-Dog: Improve balance and strengthen your core. Do 6-10 reps.
  • Child’s Pose: This restorative yoga position promotes a neutral spine. Stretch out along your side-body, relax tension in your shoulders and neck, and relieve pressure along your spine. Hold for 10-30 seconds.
  • Plank: This move works your entire body but the biggest benefit comes from strengthening your core and back muscles. Hold for 10-30 seconds.
  • Bridge: Stretch and strengthen muscles in your lower back, quads, hips, and abs. Do 6-10 reps.
  • Supine Knee-Twist: Stretch your spine and back muscles and open tight shoulders. Sink into this position a little more with each exhale to relax at the end of this exercise series. Hold each side for 10-30 seconds.

For more information on how to improve your overall back health, make sure to visit your local Relax The Back store. Our trained specialists will work with you one-on-one to find a product or solution that works best for your specific needs.

17 Desk Stretches That Provide Relief

Staying in one position for a prolonged period begins to take a toll on your body and your mind. When sitting or standing at the office, our muscles often become stiff and tight throughout the day. Taking the time to stretch while at work helps to relax tense muscles, in addition to being an effective strategy in boosting your health and happiness.

Set a calendar reminder for a 10-15 minute break to try the 17 stretches found in the infographic below. They can be done right at your desk! Incorporating stretches into your daily work regimen has many benefits including relaxing muscle stiffness in the shoulders, back, and neck, increasing range of motion and flexibility, and helping you feel more alert and energized.

While stretches are great for short-term relief, there are other measures you can take to relieve discomfort and increase your overall wellness. Visit your local Relax The Back store to speak with our trained specialists. They will help you find useful solutions for the office or at home. Try our ergonomic workstation products that can help you find relief while working, ergonomic office chairs and back cushions that provide the support you need for productive workdays, or massage tools that can be used at work, at home, or on-the-go.

How To Relax On National Relaxation Day

Summer is the perfect time for some R&R. National Relaxation Day is August 15th, and we believe that relaxation is the key ingredient in staying both happy and healthy. The day was founded all the way back in 1985 by Sean Moeller, who wanted to remind people about the importance of taking the time to slow things down and relax.

If you’re looking for a few ways to boost your mood and relax, here are some suggestions.

  • Listening to music: Not only is music a calming presence, it’s also a great way to reduce stress and even lower your blood pressure.
  • Going for a swim: Whether it’s at the public pool or your local gym, swimming is a low-impact exercise that will both cool you off and raise your self-esteem.
  • Pick up gardening. Studies show that a hobby such as gardening can help improve your mood, and spending the day in the fresh air surrounded by nature is always recommended.
  • Reading a book: Reading gives your brain a workout and is especially good for melting away stress. If you like reading in bed, try using Riter’s Real-Ease Neck Support, as it holds the head up which reduces strain on the neck muscles.
  • Plan a picnic: Surrounding yourself with great people and a basket of healthy, delicious food will toss all of your worries to the side and help put things in perspective.
  • Go to the movies: Spending a couple of hours in a dark, air-conditioned room is the perfect escape from all of your problems – and a great way to spend some time with family!

Another way to achieve long-lasting comfort and relaxation is through neutral posture. Spine-friendly furniture such as the Human Touch Perfect Chair allow you to easily sink into neutral posture to help you fully relax and decompress. By properly aligning our body, our bones, rather than our muscles, are supporting our weight. This is our bodies preferred state.

At Relax The Back, we understand the importance of staying happy, healthy and comfortable. This National Relaxation Day, make sure to set aside some time for yourself and enjoy the day!

6 Tips For Choosing The Right Mattress For You

A better night’s rest is a common desire among adults. Whether you’re stressed about work, dealing with unwanted noises and light at night, or not having the proper temperature set in your bedroom, there are numerous factors that can contribute to a good night’s sleep. The foundation of quality sleep however, begins with your mattress.

Think back to the last time you replaced your mattress. Has it been more than 8 years? If so, it is time to update your sleep setting. Over time, materials in your mattress begin to degrade making it more uncomfortable to sleep on. If you’re waking up with aches and pains, your mattress could be the culprit. It’s important to have the right mattress to fulfill your needs, to sleep better, and to optimize your overall wellness.

If it’s time for you to get a new mattress, use this guide to help find the right one for you.

  • Determine your needs: Are you a hot sleeper that is always looking for the coolest side of the pillow? Does back pain or neck pain keep you up at night? The type of mattress you get is based on your specific needs and preferences.
  • Establish your budget: Once you have set a budget, speak with a sales consultant to see which mattresses fit into your budget and your sleeping style.
  • Utilize our sleep experts: No two bodies or preferences are the same. Our trained specialists can help find a mattress that supports your spine and your body where you need it most. By testing out mattresses in the store, you’ll be able to determine the size and firmness that is perfect for you.
  • Personalized comfort and support: Mattresses come in a variety of sizes and firmness levels. One that is too firm will push on main pressure points causing your body to be out of proper alignment. A mattress that is too soft will not properly support your body or those pressure points. It comes down to personal preference when selecting a firmer or softer mattress. The key to a restful night’s sleep is finding the mattress that supports your body while allowing your spine, head, and neck to rest in neutral posture. Consider an adjustable base for an even more personalized sleep system.
  • Mattress for two: It’s also important to keep in mind the size of your mattress when shopping for two. For couples who like close quarters, a queen sized mattress is recommended. For those who prefer maximum personal space, opt for a king.
  • Give it time: It takes your body time to adjust to sleeping on a new surface. There is a natural adjustment period. Give it a few nights if you are not feeling the same level of comfort you initially felt in the store. Rest easy knowing Relax The Back supports you with a 90 Night Sleep Guarantee.

Finding the right mattress for your sleep style and body type is essential, not only for pain relief, but also for your overall health and well-being. Even if you are not currently experiencing pain, replacing your mattress every 8 years will help you continue to have countless nights of restful sleep.

Visit your local Relax The Back store to feel the difference of a well-selected mattress. Our trained sleep experts can work with you to find a mattress that will put you on the right track to living better and sleeping easier.

17 Ways Exercise Makes You A Happier Person

We all know how important exercise is to weight loss. Although, there are many more benefits in addition to weight loss when it comes to maintaining an active lifestyle and as we age, it is even more important to make movement and exercise part of our day.

Here are a few benefits of exercise:

  • Increase blood flow
  • Decrease risk of heart disease
  • Boost high-density lipoprotein (HDL), also known as “good” cholesterol
  • Decrease unhealthy triglycerides
  • Improve your mood with as little as 5 minutes of exercise
  • Increase muscle strength and endurance

The health benefits are difficult to brush aside. The simple fact is that we must find time to exercise and move. Thankfully, this doesn’t mean hours spent at the gym. Find out how you can be a happier person by creating (and sticking to) a regular workout routine with this helpful infographic.

5 Reasons To Get A Massage

Getting a massage is far more than a luxury. Studies show that treating yourself to regular massages can have a tremendously positive impact on your overall health and wellness, as well as being an important aspect of preventive care.

Whether you’re getting a massage for relaxation, medical purposes, or as a special indulgence, finding the time for a massage is very beneficial to everyday life. From reduced tension headaches and migraines to improved flexibility and circulation, there are numerous health benefits of massage therapy.

Every year, the ABMP celebrates EveryBody Deserves a Massage Week. This week was created to promote benefits of regular body work and to highlight the work of massage therapists.

In honor of the week, we have put together a quick list of reasons why everybody should get a massage:

  1. Stretch tight or weak muscles while improving flexibility and range of motion. This helps to reduce and ease back pain.
  2. Oxygen and nutrients are kneaded through soft tissues and vital organs to improve circulation.
  3. Manage and reduce chronic pain naturally to improve overall quality of life.
  4. Decrease stress, depression, and anxiety through decreased levels of the stress hormone, cortisol, while feel-good hormones, serotonin and dopamine, are increased.
  5. Improve sleep quality.

Even if you are not currently feeling aches and pains, you are not injured, or you are not feeling stressed, working in regular massages help prevent future health issues from developing. At Relax The Back, we understand the importance of preventive care, staying healthy, and living a pain-free life.

Visit your local Relax The Back store for a first-hand, in-store massage experience in one of our many massage chairs. Our trained specialists can also show you our numerous handheld massagers, foot massagers, and massage cushions to fit any budget or pain point.

Travel Pain-Free This Summer

Summer vacations are in full swing. Whether you are traveling with kids, your partner, friends, or alone, pain and flare-ups can inconvenience your plans. Long car rides, bumpy flights, and unforgiving seats cause back and leg muscles to stiffen, in addition to putting unnecessary stress on the spine.

Pain shouldn’t prevent you from enjoying some much needed time off. Wherever it is you are going, follow these simple steps to reduce aches and stress so you can enjoy your travels.

  • Keep moving: Maintaining your workout routine, even a modified version, as well as stretching often, will help keep your muscles loose and circulation flowing. Pack a handheld massager or foam roller to work out knots and tense muscles caused by prolonged sitting. Our Theracane is also a great portable tool.
  • Pack lightly: Instead of packing one heavy, large suitcase, pack two smaller bags. This will make lifting bags overhead into airplane bins, and in and out of the car, much easier.
  • Lift properly: Lift luggage slowly and in stages. Avoid twisting by pivoting your feet so your entire body moves in the same direction. Twisting is a common cause of lower back injuries.
  • Bring support: Airline seats and even some car seats do not offer adequate lumbar support. Pack an inflatable back cushion, such as our Self-Inflating Back Rest, to easily and quickly add support. Bring a U-Shaped Travel Pillow whenever you’re traveling to help you rest comfortably.
  • Grab your pillow: When traveling, we often sleep on pillows that are not our own. They may not have the support you need for your body type, which leads to pain. Bring a pillow that is fit to your body type. The ContourSide Pillow comes in two travel sizes for a better fit.