Wellness 4 Life

Make Life a Little More Comfortable with Positioning Wedges

Rather than being uncomfortable there are so many products out on the market that will help you be more comfortable. I am talking about positioning bolsters, rolls and wedges. 

They come in all shapes and sizes. Cylinders, Round Logs, Half Circles, Wedges, and Bolsters. They often composed of foam so that they hold their shape when you put weight on them. They also come composed of fiber fill as well, which makes them much more comfortable. One example of this is a very comfortable cylinder roll called the Jackson Roll. Here is an example of someone using this roll under their neck. 

They can be used behind the lower back, under the knees, under the arms, for the feet and many other areas of the body. Great for when you have a pinched nerve in the neck or lower back, after surgery, or if you want to be comfortable when you are in pain. 

Often times these positioning wedges will comes with positioning straps that will not tear or fray. These are important because they keep the positioning wedge in place. 

 

 

 

 

 

 

 

 

Additional Reading:

• More positioning Wedges, Bolsters and Rolls
• The Hunch Back Posture
• What to do when you have a stiff neck
• Stretch before working out - dynamically
• What size of pillow should i buy?
• Massage & Neck Pain...check the time please

 

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The Rumble Roller - Deep Tissue Massage and Pain Relief at Home

There are so many different types of exercises you can do at home. In fact, if you watch late night Tv- you can could probably pick up a few gadgets, home dvd's, and exercise apparatus. Over the years, we have tried Jillian Michaels, The Beast, PX90, balance balls, a treadmill, and free weights. I can honestly say that I still use a lot of the elements of our "home"gym.

Well recently I discovered something new called the Rumble Roller- great for relaxtion of muscles, soft tissue work, and deep tissue massage. This weird looking foam roller is great for working out trigger points,  tight muscles, muscle knots and adhesions. These rollers do not have a smooth surface but have soft spikes that are spaced less than two inches apart. These special bumps work to improve blood flow and tissue flexibility. You can roll in different ways and also vary the pressure that you apply with the rumble roller.Also with the rumble roller you can get different types of massage to your muscles by going back and forth or rolling side to side. Both techniques work the muscles differently. 

This is something you can add on to your home workout routine and use it on many different muscles such as:

• Quadriceps Muscles
• Iliotibial band (IT Band)
• Hamstring Muscles
• Neck  and Upper Back Muscles
• Low Back Muscles
• Calf Muscles

You can work on deep muscles, and stretch the muscles and fascia. The Rumble Rollers actually comes in two sides and two levels of support (or density): Regular and Compact, and Regular Density or Extra Firm. Check out the different types of Rumble Rollers at the Arc4life.com

For stretching your Hamstrings

For working on your adductor Muscles

For Working on your Quadriceps Muscles

For Working on Your Upper Back and Shoulders

For Working on Your IT Band

 

Additional Reading Resources:

• Rumble Rollers for Deep Tissue Massage
• Products for low back pain relief
• 4 Stretches that Relieve Pain
• Using a Tablet Type of Computer can be the cause of Pain
• Mobility everyday is very important for good health

 

 

 

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Stretch the Trapezius Muscles: Get Relief from Upper Back and Neck

Keep Neck Pain Away by Doing Cervical Exercises and Keeping your Neck Loose

4 Essential Stretches that Relieve Pain

Always warm up before working out!

Understanding Your Posture

4 Essential Stretches that Relieve Pain

Here are 4 easy to do stretches that can give fast pain relief.

1) Knee to Chest - this stretches the hamstring, gluteus and back. Lay on your back pulling the knee to the chest.

2) piriformis stretch - this stretches a muscle in the buttocks called the piriformis. Cross the side you wish to stretch leg over other (like sitting with legs crossed), and lean forward.

3) hamstring stretch - the hamstring connects to the butt which connects to the low back. Keeping this whole chain stretched prevents a lot of injuries. Put leg up on small step or stool and reach down towards that toe. You can also sit and reach for your toes. 

4) Lateral neck stretch - tilt head to one shoulder. Reach up with the hand and pull neck slightly to stretch more.

There are a number of great stretches.  I have found these work great for me, hopefully you will too!

Additional Reading:

• Stretching Your Neck Muscles for Pain Relief
• Stretching the Low Back with a Traction Unit
• What to do for neck and shoulder pain
• How to stretch the upper back and the trapezius muscles
• The Dreaded Hunchback Posture and how to get rid of it

How to be More Physically Active at Work

Nowaday’s people are working longer and longer hours. The jobs are often at 2 extremes- either sitting in a cubicle all day or maybe working in a factory or retail where they are standing for long periods of time. For me personally, I have worked mostly physical jobs. My very first job was very physical- I worked at a plant auction where I stood nonstop for 6 hours with heavy lifting as well. I can say that this job definitely helped me to be fit. I suffered a little bit of back strain but because it was a summer job, I went back to college and spent a lot of time sitting and studying.

Being physically active at work is very important to one's health. Research has shown that sitting for extended periods of time can lead to various diseases such as heart attack, stroke and other metabolic syndromes. Unfortunately in today’s techie world, there are so many jobs that are sedentary- a desk job, telemarketing, computer oriented etc. Some people eat their lunch in front of the computer or in front of their  iPhones. What are some ways we can break out of these habits and be physically fit?

A recent article in Dynamic Chiropractic provided some excellent tips-

1. Stand while at your desk- work in a standing position. This upright position can burn 40% more calories than sitting.
2. Get up and take a break- walk around. You know those early mall walkers in the morning that you see walking around and around? You should do the same. Walk around your building. Take the stairs in stead of the elevator.
3. Do stretches while seated at your desk.
4. Sit on a yoga ball chair- This helps to strengthen your core and improves balance.
5. Change up where meetings are held- hold them outside if possible.
6. Get a treadmill desk- I know this may be impractical but this works if you work from home. This allows the user to walk at a slow pace while working. I recently just saw this on the Today show. Looks crazy but I bet it works.

I always say that movement is the key to a healthy life. Remaining sedentary sets you up for disease, weight gain and poor posture. So the next time you have a choice in the matter – to sit or to stand. Choose the latter; your health will thank you.

Additional Reading:

• Stretching for the neck that is easy to do at home
• Products that Will Help You Stand Straighter and Improve Your Posture
• 6 ways to improve neck posture
• Why Sleep is So Important in Your Life
• How Many Pillows Should I Sleep With?

 

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For More And More Americans, Work Time Is Exercise Time

Walking at work: Treadmill desks soaring in popularity

Prevention is the Name of the Game...

The key to pain relief is prevention. Knowing the right things to do can keep you pain free most of your life. I say most, because there's always going to be that day you take a fall, fall asleep in a bad position on the couch, take an elbow playing basketball...

But, if you are eat right, exercise, get good sleep, keep stress levels low, and maintain good posture, you will be well on your way to preventing the vast majority of times pain will rear it's ugly head.

Check out these posture products that will help you maintain good alignment.

 

 

Additional Reading:

• Having Good Neck Posture can help you avoid neck pain
• What to do for a stiff neck
• Stretching Your Neck with a Posture Pump
• Most important function of the neck spine
• Avoiding The Hunch Back Posture

 

 

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You Usually Sleep for 1/3 Your Life.

Neck and Hand Pain...

Why Does My Neck Always "Crack"?

Lots of cracking and popping in the neck will typically mean that there is something out of place. You see what happens in your body is that your body allows spinal segment above and below the stuck or restricted one, to move easier.

When something moves out of place it gets stuck or restricted. The body tries to adapt and find a way to get the movement needed. This happens not only in the neck, but throughout the body.

Additional Reading:

• Understanding a herniation in the neck
• Getting the right sleeping pillow for you
• Most important function of the cervical spine
• How to treat  a muscle spasm in your neck and upper back
• Glastonbury Chiropractor helps back pain sufferers

 

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Exercises that You Can Use when you Wake up With Neck Pain

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The Natural Alignment Pillow is Two Pillows in One !

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Why Do I Always Have More PAIN on Bad Weather Days?

Do you groan when the weather is cold and rainy outside? Do you have more aches and pains, along with stiffness as well in your joints?

Here's what a happens: As the barometric pressure drops it's like gravity pushing down on us more. Cold weather often means that the atmospheric pressure is lower. When the pressure goes down, less pressure is exerted on our tissues and the joints by the atmosphere. This causes our tissues to expand and put more pressure on the joints. Although this happens to all of us at some level, patients with arthritis and other pains are affected more.

Add to that already arthritic joints or some disc pressure and poof along comes more pain.

Studies have even shown that 90 % of patients with fibromyalgia and 80-90% of patients with arthritic feel that their systems are weather related. Patients with rheumatoid arthritis, osteoarthritis, headaches, gout, trigeminal neuralgia and lower back pain can be affected more.

We cannot all be meteorologists but as other mammals there are some things we will sense from our surroundings. If you don't believe me, drive by a dairy farm when it's about to rain... All the cows will be sitting down. How did they know that??

So what can we do to avoid this pain? Use a moist heating pack on your joints and areas of pain. Dress extra warmly. Be active, stretch  your muscles and move around. This will help to decrease the stiffness. 

Source: Feeling under the weather?

Additional Reading Resources:

• Heating Packs for Stiff Joints
• Treating RA and OA naturally in the cervical spine
• Neck and Shoulder Pain
• Remedy for a Stiff Neck
• A decade worth of neck pain...where to go from here

 

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"What Can I Do About My Neck Pain?"

"Can My Pillow Help Me Prevent Neck Pain?"

Having Better Posture Can Help you with Neck Pain Relief

A Pillow with Many Uses in Bed

Today I want to Highlight the Bed Wedge Positioning Pillow. I personally used this foam pillow while I was on an extended period of bed rest for my pregnancy. This pillow is also great for post surgical procedures where you have to remain upright, and also for acid reflux. Here are three ways you can use the bed wedge: 

1. Under Your Knees: Use for sleeping on your back
2. Under Your Upper Back, and Neck Area: Use for reclining
3. Behind Your Back: Use for sitting up in bed

Check it our here: The Mulit-Purpose Positioning Pillow: The Foam Bed Wedge

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Looking for Non Surgical Spinal Decompression in Your Area?

I was recently at a birthday party this past weekend where I met a pro athlete who was a former snow boarder. He told me how he had sustained injury to his neck, midback and lower back multiple times. He mentioned that chiropractic, physcial therapy and massage therapy were key in keeping him pain free now. Another therapy that he was a big fan of is non surgical spinal decompression.  Non surgical spinal decompression is often for patients who suffer from a herniated or a bulging disc. This treatment can help treat symptoms in the neck, midback and lower back. Patients who suffer from sciatica, numbness and tingling, arthritis, neck pain, arm pain, and leg pain have been helped with this treatment. 

Check Out our list of Doctors who have this revolutionary treatment in their offices across the USA:

Looking for a Non Surgical Spinal Decompression Doctor for your Herniated disc?

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Simple Tips to Have a Healthy Low Back

Low back pain affects many Americans Everyday. You cannot go to work, and you can do your activities of daily living.  Here are some back pain stats* that might surprise you:

• At any given time, 31 million americans will experience lower back pain
• 50 Billion Dollars Is spent on low back pain a year
• Back pain is a major reason for missed days at work
• Most times the reasons for back pain are mechanical in nature, not something serious
• Experts say that about 80% of people will experience back pain sometimes in their life

If you knew how to keep your low back as healthy as possible would you take those steps? Because our back is so important and involved in so much of the activity that we do everyday, I think its worth to know some tips on how to keep a healthy back. 

Check out our squidoo lens here:

No More Low Back Pain ! Simple Tips to Keep a Healthy Back

*Source: American Chiropractic Association

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