With the start of the New Year, we often find ourselves reflecting on the past year and looking forward to a fresh start. While we are always advocates of New Year’s resolutions that focus on being more active, making sleep a priority, and living a healthier lifestyle, we wanted to share a few other resolutions that can help you live well and improve your life in 2018.
Add one or all of these to your list this year and be on your way to a healthier, happier 2018.
- Get outside: Enjoy the outdoors. Studies continue to show the positive benefits of spending time outside. Go for daily walks in the morning or in the evening. Spend time by the ocean. Join a hiking group that meets on the weekends. Spending time outside can help you feel a heightened sense of well-being, relieve stress, and improve overall happiness.
- Make yourself a priority: Whether it’s daily, weekly, or monthly, make time to check-in with yourself. Take note of how you are feeling mentally, physically, and emotionally. Go to your favorite workout class each week, try a new recipe to cook with your family, or journal before bed each night. Do more of the things that will help you feel happy and relaxed.
- Travel more: The world is full of amazing cities and destinations to visit. Whether flying abroad or taking a road trip across country, make it a priority to travel this year, and when you do, travel pain-free using our wide selection of ergonomic neck and back supports.
- Be present: It’s easy to get caught up with future plans, to get sucked into articles on our phones or computers, or to hold on to something in the past that doesn’t bring you joy. This year, vow to be more present in your everyday life. Let’s put away our phones, unplug daily, and be more in the moment.
- Find what makes you happy: Instead of looking for ways to improve our lifestyle or health based on what we believe to be “the norm,” include things that truly make you happy. Go to the spa to relax or set aside some time for a much-needed massage. If you enjoy walking or hiking instead of yoga, add a weekly hike to your schedule instead of signing up for unlimited yoga classes. Set yourself up for success, rather than failure, by finding activities and nutrition plans that work best for you.
We hope you had a wonderful holiday season. Happy New Year from all of us at Relax The Back!
From the moment we wake up in the morning to the time we go to sleep, the decisions we make have a lasting impact on our comfort, health, and wellbeing. This year, aim to get back to the basics of caring for your back, spine, and overall health.
See how the 4 S’s, Stretch, Strengthen, Stabilize, and Sleep, can help you improve your health:
- Stretch and Strengthen: Start your morning with a stretching routine to help get the blood flowing early. Add in simple exercises to begin building strength. This sets the tone for the rest of your day.
- Get a full body stretch, increase circulation, and relax away stiffness and pain with an Inversion table. You can also perform ab exercises on an Inversion table.
- Using a foam roller is an effective, inexpensive, and easy way to stretch while adding the health benefits of a massage.
- Stabilize: Invest in back cushions and seating supports to ensure your back and spine are properly supported throughout the day.
- Sleep: Quality sleep products play an important part in keeping you pain-free so you can have a restful night’s rest. Invest in products that offer back and spinal support all night.
- An adjustable base allows you to find neutral posture and spinal support while you relax or sleep.
- A properly fitted pillow should fit your body type and sleep style for lasting support and comfort.
- Add extra support where you need it most and reduce pressure on the spine with a Bed Wedge System.
Visit your local Relax The Back location to try out our products first-hand and feel the difference of quality support and comfort. We can help you find product solutions for your specific needs. Let’s make 2017 your healthiest year yet!
Are you hoping to become a morning person in 2017? If your New Year’s Resolution was to work on your morning routine, take a look at the helpful infographic below.
Many studies show that having a consistent morning routine sets the tempo for the rest of the day. Our willpower to accomplish tasks is strongest after we wake up. By maximizing your mornings, you can increase productivity, reduce stress, and improve your health and mood. Here are a few ways to take back your morning.
- Set a routine: Starting each day the same way helps train your brain and reset your internal clock. Make a pot of coffee, read the morning news, or listen to some calming music when you wake up.
- Be active: Get your blood flowing early. Take a walk, stretch, or do your favorite workout. This helps you feel more alert and motivated throughout the day.
- Do not hit snooze: We know this is easier said than done sometimes however, it is important to remember when starting a new routine. Research shows hitting the snooze button does more harm than good. You re-start your sleep cycling, which leaves you feeling groggy when you do get up.
- Do something you love: Write, read, play music, cook breakfast, anything that you truly enjoy. You’ll begin to re-associate morning time with joy and pleasure, making it easier for you to wake up early.
Take a look at more tips to take back your morning below.
After the holidays and with the start of a New Year, we often find ourselves reflecting on the past year and looking forward to a fresh start. If taking better care of yourself and getting healthy are part of your plan, try these ways to help improve your health in 2016:
- Make realistic resolutions and goals: Strive for goals that are attainable. Instead of creating a long list of resolutions that exceed your current lifestyle, pick 2-3 goals that can be broken down into sub-goals. This will help you measure and achieve your resolutions. For instance, limit intake of foods you may enjoy but find less healthy, not completely avoiding it at first, and increasing weekly workouts to 1-2 additional days; eventually working up to daily workouts and elimination of all unhealthy foods in your diet.
- Make a plan: There’s still plenty of time to make goals and a plan for 2016 to improve your health. Sit down, write down your goals, and create a plan to work towards those in the New Year. Decide how you’ll handle temptations, as well as how you’ll reward yourself for making small victories. It’s important to not feel rushed or stressed when deciding on ways to improve your health. Your mindset should be clear and focused on improvement.
- Find what makes you happy: So often we pick ways to improve our lifestyles or our health based on what we believe to be “the norm”. Making the decision to improve your health should include things that truly make you happy. If you enjoy walking or hiking instead of yoga, add a weekly hike to your schedule instead of signing up for unlimited yoga classes. Go to the spa to relax or take time for regular massages. Find activities and nutrition plans that work for you. This way you’re setting yourself up for success, not failure.
- Improve Comfort: From the office to the bedroom, improving comfort will lead to improving your health and overall wellness. Reducing daily pain and discomforts can help you live a more comfortable and productive lifestyle. Visit your local Relax The Back location to speak with a trained specialist who can help you find product solutions for your specific needs. Whether you’re working in an office from 9-5, commuting for work, or having difficulty sleeping, we can help you improve your health and have your best year yet!
If most of this year was spent dealing with aches and pains, aim to make 2016 a pain-free and healthy year. Next to the common cold, back pain sends more people to the doctor than any other condition. Create attainable, realistic resolutions this year that focus on health and wellness.
Add one or all of these New Year’s resolutions to your list and vow to have a healthier year while managing your aches and pains.
- Create a healthy, ergonomic workspace: As a society, we’re spending more and more time at the office. This means we’re putting ourselves at risk for injury if our workspace isn’t spine-friendly. 33% of work-related injuries are caused by poor workstation setup. Shoulder, neck, and back pain can be avoided with a proper ergonomic workspace. Resolve to have pain-free and productive days by creating a space that allows for movement, comfort, and flexibility.
- Make Sleep a priority: Did you get enough sleep in 2015? Chronic sleep loss can lead to serious health risks. This year, create a sleep environment that promotes relaxation and comfort. Invest in a supportive mattress and pillow to ensure you’re getting the best night sleep possible. Mood, cardiovascular health, and personal performance can improve with adequate, quality sleep.
- Be active: Maintaining a consistent workout routine can help prevent injuries, protect your spine, and help you feel more energized and productive throughout the day. Add exercises to your routine that strengthen the abdominal muscles. These muscles help support and protect your spine.
- Stretch Daily: Adding daily stretching into your routine allows for increased flexibility in spinal muscles, muscle tension relief, and increased blood flow. Whether your practicing simple stretching exercises or using inversion therapy, you’ll feel the benefits in your day-to-day activities.
- Hydrate: As we know, water helps with digestion and concentration but staying hydrating is also incredibly important for spinal health, injury prevention, and muscle recovery. This year, aim to drink half of your body weight in ounces every day.
- Unplug daily: Spend 30 minutes, an hour, or all evening, without your cell phone or computer. Take this time to relax and rest your eyes (away from a screen) after a long day. Read a book, go for a walk, or take a bath. You’ll feel less stressed and more relaxed. Unplugging before bed can also help you have a better night’s rest.
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.