Stretch goals at the office

Stretching is the process of putting particular parts of the body into a position that will lengthen or elongate the muscles and associated tissues. The Healthy Back Store recognizes the importance of stretching as it relates to one’s health and fitness, especially in our increasingly sedentary lives. Sitting at a desk and in front of computer monitors for long hours each day can affect one’s health and has a serious impact on the body’s flexibility, even for individuals who exercise regularly.

By undertaking a regular stretching regimen a number of changes begin to occur within the body and specifically within the muscles themselves. A regular stretching routine can produce the following benefits:

• Reduced muscle tension (stress relief)
• Increased range of movement in the joints
• Enhanced muscular coordination
• Increased circulation of the blood to various parts of the body
• Increased energy levels (resulting from increased circulation)

There are a number of stretches that you can do while at your desk including:

• Touch the Sky: Reach your arms up to the sky and as far back as you can safely go. You can try grasping like you’re trying to reach the stars.
• Side Stretch: While standing, reach your one arm over head and to the opposite side. You can keep the other hand on your hip or in the air.
• Touch Your Toes: Take off your shoes if you can. Wiggle your toes. Bend at the hip and reach for your toes. Bending your knees is OK.
• Shoulder Opener: Lean your palms against the wall above your head and bending at the hip to stretch out your shoulders and back.

While stretching can be done at the desk, the Healthy Back Store also suggests incorporating ergonomic furniture or accessories into the office to help alleviate many of the pains associated with sitting all day. At the Healthy Back Store you’ll find executive chairs with built in lumbar support to maintain proper spinal alignment and task chairs with recline action, contoured cushions, responsive backrests. These chairs provide ergonomic support while promoting movement, allowing you to stretch comfortably. Even something as small as a footrest reminds you to sit all the way back in your chair, allowing the chair to take some of the strain and stress off of your back.

Dealing with chronic pain

A large number of people in the United States suffer from chronic pain, pain that just won't go away. Chronic back and neck pain will last beyond the expected healing time and often interfere with daily life. Whatever the cause of chronic pain, feelings of frustration, anger and fear can make it more intense. Aside from physical treatments, there are a number of psychological methods of paint management, such as relaxation, biofeedback, and imagery that may provide relief and should be discussed with your health care professional.

Relaxation is one of the simplest, but rarely followed, methods of relieving bodily pain. Concentration and slow, deep breathing can release tension from muscles and relieve pain. The Healthy Back Store offers a wide selection of relaxation products including our massage chair inventory featuring brands like Inada and Human Touch. These highly sought after personal massage chairs can be assigned to target the parts of your body that need the most attention, while sending your entire body into a state of pure relaxation.

Other techniques like biofeedback can be taught by a health care professional who uses special machines to help you learn to control your mind and body, such as heart rate and muscle tension. As you begin to release muscle tension, the machine immediately indicates appropriately. Once the technique is mastered, it can be practiced without the use of the machine and help of the professional.

Muscle tension is more commonly relieved using inversion tables and inversion therapy. By using an inversion table, available at the Healthy Back Store, for just five minutes a day, you will align your body with the downward force of gravity, which will increase the space between your vertebrae, relieving pressure on the areas in your back that are in pain such as the discs, ligaments, and nerve roots.

There are also a number of distraction techniques that will help you focus your attention away from the pain and towards more pleasant subjects. This can be as simple as watching television, reading a book, or listening to music, but can also be practiced through imagery or hypnosis. Imagery involves concentrating on mental pictures of pleasant scenes or events to reduce pain. Hypnosis can be practiced through the use of a therapist or by learning the methods of self-hypnosis which can be utilized when pain interrupts.

Individual, group, or family therapy may be useful for those whose pain has not responded to physical methods. People who suffer from chronic pain often experience emotional stress and depression. Therapy can help you cope with these feelings, making it easier to manage your pain.

All these psychological methods of pain-relief are an excellent complimentary tool to physical Healthy Back products. Be sure to take a look at our selection of back- and neck-care products to find the perfect option for you.

Happy Memorial Day - 10 Tips to avoid back strain

10 tips for a healthy back, this Memorial Day weekend!

1. Exercise your back regularly. Walking, swimming (especially backstroke) and bicycling are all excellent ways to strengthen your back muscles.

2. Always bend your knees and your hips, not your back.

3. Never twist and bend at the same time.

4. Always lift and carry objects close to your body.

5. Try to carry loads in an back friendly bag.

6. Maintain a good posture. Avoid slumping in your chair, hunching over a desk or walking with your shoulders hunched.

7. Use a chair with proper ergonomic support. Sit with your feet flat on the floor or on a footrest. Change how you sit every few minutes. (Check out yesterday's post on SLAM).

8. Don't smoke. It is thought that smoking reduces the blood supply to the discs between the vertebrae and this may lead to degeneration of these discs.

9. Lose any excess weight. Use our Healthy weight calculator to find out if you're a healthy weight for your height.

10. Choose a mattress and pillows suited to your height, weight, age and sleeping position.