The holidays are filled with family gatherings, gift exchanges, relaxation, and parties. While it is a wonderful time of year, it also provides ample opportunities for back pain to flare up. From holiday shopping, cooking, traveling, and decorating, all of the hustle and bustle can contribute to unwelcome muscle aches and fatigue. Here are a few ways that you can reduce back pain during the holidays, so you can truly enjoy this time spent with friends and family.
- Maintain a healthy diet, exercise, and stay hydrated: We know it can be easy to get wrapped up in holiday treats and merriment however, sticking to your workout routine and healthy eating habits will help keep excess weight off. Treat yourself every now and then but be thoughtful when eating. Excess weight puts pressure on joints and your spine, leading to pain and discomfort. Chronic muscle spasms and inflammation can be triggered by dehydration.
- Vary wrapping positions: While there isn’t one ideal position for wrapping gifts, varying positions as often as possible will help reduce unwanted aches and poor posture. Alternate wrapping one gift while standing near a counter and another gift while sitting at a table.
- Make sleep a priority: It is very important to make sure you continue to get adequate sleep during these hectic holidays. Lack of sleep can cause pain symptoms to worsen over time. Treat yourself to an early present and sleep easier this year with one of our great sleep products. If you can, sneak in a nap during the day. This helps increase alertness and stamina when you need it most.
- Make a plan: With a little planning, most holiday stress can be prevented. Plan ahead and ask for help when it comes to holiday activities that require heavy lifting. Bringing gifts to the post office, hauling heavy shopping bags around, or moving boxes of decorations, can all lead to straining your back muscles. Ask for a helping hand to prevent injury.
- Put products to reduce back pain on your wish list: Ask for gifts that will provide lasting comfort and relaxation this year. Here are some gifts for every body and budget to help you get started.
Need more help finding products that offer relief and relaxation? Head to your local Relax The Back location to speak with a specialist. They will help you pick out the perfect gift for your loved one, or yourself. And be sure to enter our ‘Tis The Season of Relief Giveaway going on right now! Pick your giveaway prize on Facebook each week. Visit our page to enter.
After the common cold, back pain is the second most common cause of missing work. Back pain, whether sharp, dull, or achy, can make it difficult to concentrate at the office. While many occupations can contribute to or worsen back pain, there are tips you can follow for back pain relief at the office.
There are a number of causes of back pain at the office. Poor posture, repetitive movements, and exerting too much force on your lower back are the most common causes of pain.
If you experience back pain at the office, find relief and prevent future pain with these five tips:
- Stretch Daily: There are many benefits of daily stretching. Increase flexibility, relieve pain and tightness, and increase range of motion by incorporating stretches into your daily routine. Office stretches can offer relief right where you need it most.
- Maintain Posture: Keep posture in mind while at the office. Maintaining posture helps prevent low back pain as well as improve muscle tone and circulation. Follow these tips for maintaining proper posture in different positions.
- Move Often: Set timers or alarms as a reminder to move during the day. Staying in any position, sitting or standing, for prolonged periods of time can cause muscle stiffness and pain. Plan to move around for a few minutes, every hour.
- Proper Ergonomics: Setting up an ergonomic workstation will help ensure you’re working the least compromising position. Lumbar support cushions, ergonomic office chairs, and standing desks provide proper ergonomic support at different price points.
- Listen to your body: If there are days where you are feeling under the weather, take breaks when needed. If you’re sitting for long periods of time and you start to feel pain, stretch or stand up for a few minutes. Changing positions occasionally throughout the day can help you stay comfortable at the office.
With March Madness around the corner, it’s time to fill out those brackets and get your Man Cave ready for college basketball. We often talk about the importance of sleep comfort and creating a comfortable workstation and your home should be no different.
Below you will find some of our top Man Cave picks to ensure you are watching your favorite sports teams in total comfort and relaxation.
- Sit back with ease and allow your muscles, joints and spine to recover from the effects of gravity with the Zero Gravity Perfect Chair. Add an Accessory Tableor a Wedge Table, if you have two or more chairs, to hold snacks and drinks. For a limited time, save $500 on our Premium Leather Perfect Chairs!
- Feel back pain and the stress of the day melt away with our heated Kneading Back Cushion.
- Spend those timeouts and TV-breaks decompressing your spine with an Inversion Table. Inversion therapy relieves pressure on your spine, thus relieving muscle stiffness, back pain, and shoulder tension.
- Relax after a long day at work with a therapeutic massage. Create a truly customized massage experience with our Zen 3D Massage Chair. Five programs allow you to adjust every inch of your massage, listen to soothing music, and turn on mood-enhancing therapy lighting for a complete relaxation experience.Foot Massagers, such as the Haven Foot Massager, can relieve fatigue, encourage relaxation, and help improve blood circulation.
What are your must-haves for the perfect Man Cave? Visit your local Relax The Back store to speak with one of our trained specialists who can help you find the perfect products for your specific needs.
When you have throbbing back pain, sleep may seem like an impossible feat. Aches and discomfort not only prevent you from falling asleep but they also make it difficult to stay asleep. If you are one to lose sleep due to pain, you are not alone. Two out of three people with chronic pain have trouble sleeping, according to the National Sleep Foundation.
While there is no universal sleep position to alleviate pain, there are a number of positions that can help you rest easy. A general rule to follow is to listen to what your body is telling you. Try out different positions until you find one that relieves the most pain.
Sleep Positions To Relieve Back Pain
- Side Sleepers: Sleeping on your side allows your spine to elongate, which helps prevent back and neck pain. Placing a pillow between your knees, such as the ContourSleep Knee Spacer, will add additional spinal support. When your spine is in a natural, ergonomic position, tense muscles begin to relax, hip, leg, and joint pain is decreased, and circulation is improved throughout the night.
- On Your Back: While this may not be the most popular sleep position, only 8% of people sleep on their backs, it is the healthiest option for most. Sleeping on your back allows your spine, head, and neck to rest in a neutral posture. If you are experiencing lower back pain, try a Bed Wedge System or an adjustable base. These will help maintain the natural curve of your lower back and provide great support while in bed, reading, or just relaxing. A small, rolled up towel placed under the small of your back will provide additional support.
- On Your Stomach: This position can lead to pain throughout the night, as it is difficult to keep your spine in a neutral position. If you must sleep on your stomach, you can reduce strain on your back by placing a pillow under your lower abdomen and pelvis. As with any sleep position, be sure to choose a pillow that reduces strain on your back and neck.
A key element of a good night’s rest is a sleep environment that promotes comfort and relaxation. Be sure to visit your local Relax The Back store to speak with one of our trained specialists. They can help you find the perfect pillow and mattress for your specific needs.
When our bodies are properly aligned, our bones, rather than our muscles, support our weight. Reclining to a Zero Gravity position allows for our bodies to reach this state. Developed by NASA, the Zero Gravity, or “neutral position”, concept takes stress off of your spine by elevating your feet to the same height as your heart. Investing in back-friendly products and furniture that promote a neutral posture will improve back health and provide significant relief.
For more benefits, take a look at these 5 reasons to love Zero Gravity:
- Correct Spinal Support: Unnecessary strain and discomfort is avoided when our spine is properly aligned and supported. Zero gravity minimizes strain on your spine, muscles, and ligaments.
- Back Pressure Relief: By raising our feet to the same level as our heart, our spine is able to decompress to align in a natural S-shaped curve. This reduces tension in your lower back and cervical.
- Improved Circulation: Stress on the heart is minimized in this position. Oxygen-rich blood is able to reach fatigued muscles easier, which allows for faster recovery times.
- Expanded Lung Capacity: Being in a zero gravity position opens the angle between the torso and the thighs, thus improving breathing and increasing blood and oxygen.
- Recommended by Doctors (and astronauts): Zero gravity allows for a perfectly balanced state in which the body experiences an absolute minimum of internal and external stress. It is the optimal position to prevent and relieve back and muscle pain.
Visit your local Relax The Back store to speak with one of our trained specialists and test out one of our Zero Gravity chairs. Be sure to follow us on Facebook and Twitter for more pain relief tips and products.
Gifts of comfort come in all sizes. Whether you are buying for your daughter, father-in-law, or family friend, we have gift ideas that everyone will be happy to find in their stocking on Christmas day.
Below we’ve listed our favourite stocking stuffers to help relieve pain and discomfort this holiday:
- Sleep Mask by Tempur-Pedic ($29): Soothing sleep makes the perfect gift! Cool and comfortable, this mask is made with pressure-relieving TEMPUR material, so you can nod off in total darkness. Perfect for loved ones who travel often.
- ErgoTravel Keyboard ($40): This waterproof, flexible, and worry-free keyboard prevents strain on arms, wrists, and back while providing ergonomic support for your hard-working loved one.
- Moji 360 Foot Massager ($39): Know a loved one that can never have too many foot massages? The Moji 360 mimics the touch of a professional massage therapist to revitalize sore, tired, and aching feet.
- Self-Inflating Back Rest ($40): For work, at the movies, or in the car, this lumbar support is easy-to-use and easy-to-store. This is a gift that keeps on giving, long after the holiday season.
- TEMPUR All-Purpose Pillow ($49): This pillow’s unique “peanut” shape allows for multi-purpose ergonomic support. Its space-saving size makes it a perfect travel neck roll, lumbar cushion, or leg spacer.
Add these great gifts to your loved ones (or your own) stocking this year. Visit your local Relax The Back store to speak with a trained specialist who can help you find the perfect gift based on specific needs. Also be sure to visit us online (www.relaxtheback.com) and on Facebook and Twitter.
The holidays are fully underway, which means aches and pains due to overexertion are more likely to occur. Shopping and preparing for the holidays is not only stressful but it can also contribute to unwelcome muscle pain and fatigue.
Here are a few tips to prevent pain during the holidays:
- Stay hydrated: Water helps to lubricate and cushion joints and muscles. Inflammation and chronic muscles spasms can be linked to dehydration. Drink at least half of your body weight in ounces per day. If you weigh 150 lbs. aim to drink 75 oz. of water.
- Maintain a healthy diet and exercise routine: Don’t push aside your regular eating habits and workout routines. If you’re attending holiday parties, eat in moderation and beware of your nutritional needs. Perform gentle exercises such as these foam roller exercises to help keep muscles loose and prevent pain from happening.
- Stress less: Anxiety and stress can creep up during these busy times. Enjoy the holidays and reduce stress with these tips.
- Vary positions when wrapping presents: While there is no Ideal position for wrapping gifts, you should remember to vary positions as often as possible. Alternate wrapping one gift on a countertop while standing and another gift while sitting at a table. Avoid sitting on the floor to wrap gifts as this can cause unwanted aches and pains and promote poor posture.
- Make sleep a priority: Inadequate sleep can cause pain to worsen over time. It is important to make sure you are continuing to get quality sleep during these hectic holidays. Treat yourself to an early present and ensure better sleep with these sleep products. If possible, try to sneak in a nap during the day. You’ll increase alertness and stamina to help keep you going.
Visit us online at www.relaxtheback.com or stop by your local Relax The Back store to speak with one of our trained associates for pain relief solutions this holiday season. Enjoy Black Friday savings now through December 1st!
‘Tis the season for giving and Relax The Back would like to give back to our community. Over the next 7 weeks we will be giving away products during our “Gifts of Comfort” Giveaway. We hope these products will help you enjoy the holidays, and beyond, in relaxation and ultimate comfort.
To enter, simply visit our Facebook page and Like or Comment on the given week’s giveaway prize to be entered to win. A new giveaway prize will be revealed every week. Winners will be selected weekly, at random, prior to the new prize being announced. You may enter as many times as you wish.
Be sure to follow us on Facebook and Twitter for our holiday promotions and tops to stay pain-free and stress-free this holiday season! See official Terms and Conditions for more information.
At Relax The Back, we truly believe nothing brings joy like the gift of comfort. Show your loved ones how much you care with a gift that keeps on giving. We’ve put together a list of our favorite affordable gifts that are sure to relieve pain and discomforts, aid in relaxation, and bring comfort to all members of the family. If you’re wondering what to get friends and family this holiday season look no further. Here are some great affordable gifts to wrap up relief:
- Theracane ($35): Relieve stiffness and pain as you control the pressure to massage deep into tense muscles. Perfect for anyone on the go.
- CoreStretch ($70): Perfect for the office or while on vacation, the CoreStretch helps you safely stretch muscles, tendons, and ligaments in your back, shoulders, hips, and legs. Reduce pain, enhance mobility, and increase flexibility with this lightweight, portable tool.
- Slatted Footrest ($69): Footrests help align feet with the rest of the body to help reduce strain on your back and neck muscles.
- Lumbar Extender ($99): 5 minutes, 2 times a day is all you need to relieve back pain with the Lumbar Extender. Targeted pressure is applied along your vertebrae to release tension and enhance muscle relaxation.
- Neck & Shoulder Massager ($149): Find relief after your holiday travels with the powerful percussive action of this Neck and Shoulder wrap. With built-in heat and 20 automated programs, you’ll loosen muscles and quiet aches.
- Haven Foot Massager ($249): Give tired feet a comfortable treat with total reflexology. The Haven Foot Massager uses rejuvenating rollers, kneading air massage, optional deep heat therapy and two tension-relieving programs.
- Sit-to-Stand WorkPad ($299): Give the gift of mobility in the workspace. This ergonomic work stand can be rolled anywhere. The single-handed height adjustment allows for immediate and effortless transition from sitting to standing.
Treat your loved ones (or yourself) with something special this year. Visit your local Relax The Back store to speak with a trained specialist who can help you find the perfect gift based on specific needs. Also be sure to visit us online (www.relaxtheback.com) and on Facebook and Twitter.
Are you one of the 31 million Americans who have suffered from low-back pain at least once in their life? There are many factors that can be associated with back pain but one in particular is gravity. Over the course of the day, gravity compresses weight bearing joints and the spine, which can cause low back pain and discomfort.
Inversion therapy is an age-old practice that involves hanging at an angle to allow the body to be in line with the downward force of gravity. This position can aide in reversing the negative effects gravity has on the spine.
By hanging at an inverted angle, one can elongate their spine and relieve pressure that builds up throughout the day. Inversion therapy helps prevent and relieve pain in the neck and shoulders, chronic low back pain, herniated discs, and sciatica. It can also help with postural problems.
Benefits of using inversion tables include:
- Improve circulation
- Relieve stress
- Heighten mental awareness
- Increase flexibility/range of motion
- Improve posture
Once familiar with the different angles of the inversion table, simple exercises can be done to relieve pressure, realign the spine and pelvis, and increase mobility and flexibility. Hold these each for 1-2 minutes, slowly building up the amount of time and degree of inversion.
- For a full body stretch, raise your arms over your head.
- For a gentle back stretch, raise your back to a slight arch.
- For a side stretch, turn your body to one side, turn to the other side and repeat.
Visit your local Relax The Back store to speak with one of our trained specialists and feel the benefits of an inversion table firsthand. While inversion tables generally provide relief and relaxation, it is best to speak with your doctor before use.
When the weather starts to warm up, consider incorporating swimming into your exercise routine. Unlike many forms of aerobic exercises, swimming is easy on the joints and spine since there is practically no impact on spinal structures. Water resistance allows for increased range of motion while strengthening weak back and neck muscles.
Although therapeutic, this aquatic exercise can also cause back pain. Likely causes are hyperextension, or over stretching, of the back and jerking motions in the neck during certain strokes. To prevent further injury, practice proper form and technique.
Freestyle (Front Crawl): Keep your body lying flat in the water and hold lower abdominal muscles up and in, and keep your head straight rather than lifted. When taking a breath, slightly roll your body along with your head to reduce neck strain. Inexperienced swimmers or those with severe back pain should consider using a snorkel or breathing device.
Breaststroke: A wider stroke helps strengthen back muscles and reduce pain. Make sure to gently raise the head and neck during breaths.
Backstroke: Start slowly and gradually increase the length of distance to avoid neck muscle fatigue associated with the backstroke.
Remember to properly stretch beforehand and avoid overdoing your workout. Using Exercise and Therapy Foam Rollers can help massage sore muscles and enhance flexibility and strength before and after your workouts. Be sure to speak with your doctor before starting a new exercise to determine if swimming is right for you.
Upper back pain may not be the most common spinal disorder but when it occurs it can still cause substantial pain and discomfort. This pain can be caused through strain, poor posture, or sudden injury. Most complaints come from those who work at computers most of the day. Whatever the cause of pain, doing exercises such as these can help ease and prevent pain and discomfort:
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.