“It’s a pain in the neck.” That’s a saying that’s been around for awhile. It’s an idiom that means that something is annoying and bothersome. But, when you do have cervical pain, it is more than just annoying. Neck pain can be debilitating.

The neck has some amazing jobs to do. There are very delicate structures in the neck that make it vulnerable to wear and tear. It supports the head, which typically weights about 10 or 11 pounds (the same weight as a large bowling ball, or two 5 pound bags of sugar). The neck has facet joints–a fancy series of pivot joints made of delicate bones (the vertebrae). There are about 2 dozen vertebrae in the neck and they are the smallest vertebrae in the body.

The neck houses some of the most vital organs of the nervous system—the spinal cord and the nerves that connect to organs, skin and muscles of the head and neck. The neck houses the structures that allow for speech and song, swallowing food, and breathing. The neck is a wonder! But cervical pain is not.

Chronic cervical pain lasts longer than 3 months. There are several factors that can contribute to chronic neck pain:

• Poor postural habits
• Emotional stress
• Pinched nerves
• Arthritis

Always have a doctor examine you for neck pain. That way, it can be determined if the pain is from a pinched nerve, or arthritis, or something else.

Emotional Stress Causes Cervical Pain
Emotional stress is the leading cause of neck tension. Most of us hold our emotional stress in our neck and shoulders. It’s important to learn to identify when you are stressed and holding the tension there. Then perform the following tension reduction exercise (which is also effective to relieve a tension headache.)

Relaxation Exercise

Do deep, slow breathing for 60 seconds, taking 5 to 10 seconds to inhale, 5 to 10 seconds to hold, and 5 to 10 seconds to exhale. With each inhale, visualize relaxation going to the area of tension, and with each exhale, the tension leaving.

The following stretches are not only helpful for relieving pinched nerve pain and arthritic pain, but also for emotional tension in the neck.

Pinched Nerve of the Neck
What if your doctor determines your cervical pain is from a pinched nerve of the neck? There are some stretching exercise that will help. (Clear these first with your doctor.).

Cervical Flexion and Extension Stretch

While sitting erect, pull your chin to your chest head and gently look down. You’re your shoulders back. Hold the stretch for 3-5 seconds. Gently return your head to starting position. Then, bend the head back gently, stretching as far as it will go. Look up. Hold for 3-5 seconds. Repeat entire exercise set 3 to 5 times.

Arthritis
What if your doctor determines your cervical pain is from arthritis in the neck joints? There are stretching exercises that will help this as well. Arthritis responds well to stretching because stretching reduces tension and warms up muscles and tendons. Nurse practitioner, Barbara Resnick, PhD, states in an article in Health Day that stretching is recommended by the American Arthritis Foundation. Resnick advises however that arthritis sufferers should give joints a rest during bad flare ups. Stretching could further inflame the joints on those days. (Be sure to also clear this exercise with your doctor first.)

Neck Rolls (for arthritis or pinched nerve)

Round shoulders and gently and slowly rotate head from front-side-back-side once or twice. Switch directions and rotate head gently to the other side. Repeat 3 to 5 times.

Cervical Rotation

When doing this exercise, do not bring up your shoulders. Stand erect. Turn your head to the right as far as you can, trying to bring your chin over your right shoulder. Look behind you, and hold the stretch for 3 to 5 seconds. Next, do this to the left side. Repeat 3 to 5 times.

These are just a few of our favorite stretches. Other neck stretches are helpful, too. Any stretches should be slow, gentle and fluid—no bouncing. Neck stretches should be done every day, and most should be done several times a day. Neck stretches preserve or expand the range of motion in the cervical joints and can relieve stiffness and pain.

If you have pain or discomfort in the tailbone or lumbar area, check out our many products that could bring you relief.

Contact us for information on our products that can bring relief.

Please note, RelaxoBak does not treat, mitigate or diagnose any form of disease or back injury. Information presented in this article is not to be construed as medical advice.

You must receive diagnosis and treatment from a medical professional. However, the article is meant to complement what your doctor has advised.

Image credit: Simon James from Darlington, UK (Day 80 – A Pain in the NeckUploaded by CFCF) [CC BY-SA 2.0], via Wikimedia Commons

Construction workers are susceptible to extra stressors on their backs, joints, nerves and muscles. A study by the American Chiropractic Association showed that 70 percent of construction workers experienced low back pain over a 1 year period. And a study by the Journal of Occupational and Environmental Health indicated that back pain in construction workers can often lead to depression and mental distress.

Chronic lower back pain in construction workers is a serious matter. What are the most common causes of back pain construction workers experience? What are some ways to prevent and alleviate back pain and the distress?

Causes of Back Pain in Construction Workers
According to the ELCOSH (Electronic Library of Construction Occupational Health and Safety and Health), most injuries in construction workers are the result of sprains and strains of the muscles and injuries to the joints, bones and nerves. A construction worker’s back is especially at risk because of:

• sudden movement
• lifting of heavy objects
• bending while lifting
• lifting with forceful movement
• repetitive lifting of awkwardly shaped items
• reaching and lifting
• twisting and lifting simultaneously (torque), especially from digging and shoveling
• whole body vibration from the use of heavy equipment, or from driving lift trucks, etc.

With any chronic back pain it is vital to see your doctor to obtain a diagnosis and recommendations for treatment. Once approved by your doctor, there are tips for lifting and stretching that could be helpful.

Lifting Tips
Be particularly cautious when digging, doing repetitive movement on one side, driving lift trucks and loading vehicles. Place heavy items close to tailgate or doors and use truck loaders and bins when possible. Break items into smaller quantities before lifting. Tighten stomach muscles and use the legs when lifting. Minimize the distance between your body and the item you are lifting. If you wear a tool belt, make sure that the weight is evenly distributed. Get help lifting. Be aware that the National Institute of Occupational Safety and Health recommends that no item heavier than 51 pounds should be lifted by one person. Construction workers regularly lift more. But being aware of the recommendation may help workers be less concerned about asking for help lifting a heavier object.

Get limber before you work

Some work sites are doing pre-work warm ups to increase circulation and decrease chances of injury. Suggest it at your site. A site in Tacoma has a required warm up program based on best ergonomics for construction workers. There are also specialyoga workouts geared towards construction workers, one called Yoga With Your Boots On.

Back support belts are often helpful in preventing or reducing back pain. Finding ways to de-stress and relax emotionally also contributes to a healthier back. Relaxo Bak has several products which could be helpful in relieving back pain in construction workers. Contact us to learn more.

Please note: RelaxoBak does not treat, mitigate, or diagnose any form of disease or back injury. Anything in this article is not to be construed as medical advice. You must receive diagnosis and treatment from a medical professional. However, the article is meant to complement what your doctor has advised.

Remember when you were growing up and your mom (or your annoying aunt) would always correct you about your posture? “Stand up straight.” “Don’t slouch.” “Shoulders back.” Well, it was right… sort of. Body alignment is important. It affects many aspects of your health. But proper body alignment is more than just good posture.  

Proper body alignment can help with body mechanics. That means it helps your body moves in a way that’s smart, efficient and with less risk of injury. In other words, body alignment will keep your body moving, sitting, standing, working, exercising, and being active for a long time. Proper alignment is very important, not only for your back, but for your overall health as well.  

Proper body alignment helps the major systems in your body work better: digestive system, respiratory system, nervous system, immune system and more. In other words, everything runs better when the body is aligned.  

Body alignment is important when exercising. Body alignment prevents injuries and balances how your muscle groups work. Also, when you are in alignment, you use less energy for any movement and put less stress on the joints. When movements are done from poor alignment position, there is greater wear and tear on joints and greater is the risk of injury.  

How to help body alignment.  

Work on posture. Train yourself to recognize Neutral Spine Position—it’s when the pelvis, rib cage and skull are aligned on top of each other. Instead of thinking of “standing up straight with your shoulders back” imagine being suspended from a string from the top of your head and all the other parts of the spine are suspended from the same string. When in neutral spine position, all 3 curves of the spine (cervical, thoracic and lumbar) are aligned and in natural balance. When you’re in this position, every movement activates from the core muscles. 

Vertebral Column IllustrationYou can find neutral spine position by practicing a basic relaxation exercise from the floor. You will eventually be able to recognize it while standing, sitting, reclining or moving.  

Maintain a healthy weight. Excess weight puts additional stress on the joints and muscles.  

Avoid certain body positions and movements. Having a slumped forward head posture, twisting from the spine to a point of strain, reaching for anything too far out from the body, bending from the waist to lift things or reach for things. 

Exercise regularly with a program that promotes and builds core stabilization.  

• Squats, planks, push-ups, lunges can help strengthen your core. These should be done slowly and with attention to proper alignment. You may want to work with an exercise coach if you are not familiar with proper alignment and are new to an exercise program. Be sure to get approval from your doctor before starting any new exercise or stretching program.
• Practice yoga which helps stretch the muscles, but also strengthens the core (and all major muscle groups). Most yoga classes are available for a wide range of fitness levels. Choose one that is appropriate for you.
• Consider taking up Tai Chi, which emphasizes breathing and slow, balanced movements.
• Try a class in Pilates, which also helps with body alignment and core strengthening. It was developed by Joseph Pilates, who overcame a sickly childhood and later did physical training with WWI soldiers who were recovering from injury. 

Remember, all of these exercises can help with body alignment and strengthening your core. But not all exercises are good for everyone. People who have had spinal fusion or a slipped disk should be especially careful with any exercises and confer with their doctor.  

Please note: RelaxoBak does not treat, mitigate or diagnose any form of disease or back injury. Anything in this article is not to be construed as medical advice. You must receive diagnosis and treatment from a medical professional. However, the article is meant to complement what your doctor has advised.

It’s easy to wreck your back. With a few proven techniques you can end up in excruciating pain or chronic discomfort in no time—guaranteed. Just follow these four techniques.

Be a Weekend Warrior
You should try very hard to catch up on all of your fitness training in one day. Play that competitive volleyball game to impress your friends (even though you haven’t exercised in 3 months.) Lift that piece of furniture so your wife will feel guilty. You didn’t do your weight reps during the week, so fit in all 80 of them Saturday morning.

In truth: Don’t think you’re like a trained, elite athlete when you are not. Don’t go out and overdo a game of basketball or golf. Be careful with those household chores like cleaning the garage or gutters, working in the yard or garden—especially if you haven’t been able to work out regularly.

Be Like Stretch Armstrong or Elastigirl When Lifting Objects
Stand way back from the heavy object and use your super powers to s-t-r-e-t-c-h over to it and twist under it. Then lift or push with all of your might. Stretching over to the object will save you some steps and conserve energy.

In truth: Make sure the object is close enough that you don’t have to reach or twist for it. Bend your knees and keep your back straight when lifting. Don’t bend or twist at the waist. Rather, but point your feet at the item and change direction with your feet, not with your waist. Also, don’t move anything that weighs more than 20% of your body weight.

Focus Elsewhere
Daily activities are so mundane and boring. While driving, vacuuming, working out, cleaning the house or clearing your desk, train your mind to concentrate on important matters such as:

• Free Will and Determinism
• Fate and Karma, and Predestination
• Your Projected Budget for 2017
• Investment Strategies for those with High Net Worth
• Transitive and Intransitive Japanese Verbs
• Holiday Menu Planning and Shopping Lists

In truth: Lack of focus during everyday activities can cause poor body alignment, faulty body mechanics and injury. When lifting or doing any chores, keep your mind “engaged” in what you are doing. And while your mind is engaged, also engage your core. A simple technique is to pull your navel toward your spine and imagine you are wearing a corset that pulls your abs inward.

Enjoy Sustained Sitting
Sitting is a great way to conserve energy and allow your brain to focus on driving, video gaming, work projects at your computer, television viewing, and resting on the couch. It’s even possible to get comfy chairs so that you can sit for longer and longer periods of time. It is also possible to purchase cushy cushions that are made of soft, adaptable memory foam so that you can you to sit longer and sit stronger. We sit and we sit then we sit some more.

In Truth: Prolonged sitting is hard on your back and on your health. The Washington Post warns of the numerous health hazards caused by sitting for many hours, including organ damage (to the heart, pancreas, and colon), muscle degeneration (mushy abs, tight hips, and limp glutes), leg disorders (poor circulation and softening of the bones), bad back (causing an inflexible spine and greater risk of disk damage), and poor brain function.

Sitting for 8 or more hours per day results in a higher mortality rate, but this can be amended or reversed by taking short five minute breaks (with walking). For every hour you sit during commute or compute (include TV time as well), spend 5 minutes on a treadmill to reverse the negative results. Soft chairs and soft seat cushions are actually damaging to the back and don’t support the spine properly. There are other cushions that are comfortable, yet also support the spine and relieve pressure.

So, if you want to wreck your back, try these basic tips. But, if you want to protect your back, practice what will really help—the “in truth” tips. Knowing what not to do is as important as knowing what to do.

Please note: RelaxoBak does not treat, mitigate or diagnose any form of disease or back injury. Anything in this article is not to be construed as medical advice. You must receive diagnosis and treatment from a medical professional. However, the article is meant to complement what your doctor has advised.

Additionally, our patented tailbone cushion, butt bucket, or lumbar cushion could, in truth, help you maintain health in your back, instead of wrecking it.

Photo Credit: Philadelphia Spectrum Demolition: Smashing! by Rhys A., on Flickr

31 million Americans are experiencing back pain at any given time, according to the American Chiropractor Association. It is one of the leading causes of both doctor visits and missed work. When you are experiencing back pain, it can impact just about every aspect of your daily life. Here are a few back pain prevention tips and things to look out for to help prevent back pain:

Back Pain Prevention Tip 1- Maintain a Healthy Weight
If you know that you are overweight, or your doctor has told you that you’re overweight, you are at an increased risk for back pain. Excess weight, especially belly fat, adds additional strain on your back which can lead to pain.

Back Pain Prevention Tip 2- Take Precaution When Lifting Heavy Items And Doing Chores
Always be sure to lift correctly. Keep your back straight, squat with your knees, and do not bend down at the waist. There are lifting belts and different items available to help provide additional support for your back if you are worried. And avoid any activities that you know have caused problems for you in the past.

Back Pain Prevention Tip 3 – Avoid Twisting
Twisting or pivoting your body can strain your back, try to avoid this as much as possible. Many people twist their bodies while getting out of the car. An easy way to avoid this is to always pivot in the driver’s seat and get both feet out and on the ground at the same time. Many people sort of swing their left leg around and push off on the ground with just the left leg while the right leg is still in the car,, this adds unnecessary pressure on the back.

Back Pain Prevention Tip 4 – Exercise
Physical activity helps to prevent back discomfort. Stretching, walking, yoga, and strengthening the core area can all benefit your back. But it is important to know your fitness level, and avoid any exercises which you may not know how to do properly, as exercising improperly could lead to back pain.

Back Pain Prevention Tip 5 – Maintain Good Posture
Avoid slouching whenever possible and develop an awareness about your back. Try to walk with your head raised and avoid looking down.

Back Pain Prevention Tip 6 – Distribute Weighty Evenly When Carrying Items
When shopping or traveling, try to distribute the weight you are carrying evenly. Try to carry the same amount of weight in each hand, and do not overload one side of your body.

Back Pain Prevention Tip 7 – Drink Plenty of Water
The disks in between each vertebrae in your back, require water in order to recharge themselves. They don’t have their own blood supply, and so they need an adequate level of water within the body. If you are not well hydrated, the disks can flatten out and become harder, which can lead to back pain or discomfort.

Please note: RelaxoBak does not treat, mitigate or diagnose any form of disease or back injury. Anything in this article is not to be construed as medical advice. You must receive diagnosis and treatment from a medical professional. However, the article is meant to complement what your doctor has advised.

Photo Credit: Spine Anatomy Kisco by Kaudris (Own work) [GFDL or CC BY-SA 3.0], via Wikimedia Commons

When you suffer from back pain, sitting in a car for hours can make it much worse. Even people who don’t normally endure lower back discomfort, can begin to experience it on a long car trip. However, by planning ahead and taking a few precautions, much of this back pain can be reduced or sometimes even prevented. Here are a few tips and ideas to help prevent back pain while driving or riding in a car.

Get Comfortable Immediately. When you first get into your car, make sure that you are sitting comfortably. Especially if you already have some back discomfort, sitting in an uncomfortable position will

Change Your Seat Position. Most of today’s cars have seats that place the driver’s pelvis lower than the driver’s knees. For most people, this makes a more comfortable chair. However, sitting in this position adds extra pressure on the tailbone. This pressure can be relieved by raising your seat so that your pelvis is parallel to your knees, or even slightly higher. If your seat is unable to move this way, you a wedge shaped cushion can help provide the same lower back pain relief.

Lumbar Support. If you have a long drive or lower back discomfort, you can take a small towel, roll it up and use it as a lumbar support. This can help relieve some pressure during a long trip.

Take Frequent Breaks and Stretch. You can go from rest stop to rest stop if you need to. At each stop, get out and stretch or exercise a bit. Walking helps to get your blood flowing again and will also help keep you awake. It is also very important to stretch your hamstrings. While sitting for extended periods of time, your hamstrings get shortened and tighter. Stretch them gently to relieve some tightness and help your lower back.

Trade off Driving When Possible. If you are driving with a partner, you can trade off driving so the other can relax and stretch. If you need to, go into the back seat and either lie down to rest, or you can stretch your legs out.

The most important thing to keep in mind, is to be aware that you have an issue and think through some things before you leave on a longer trip. It mostly comes down to common sense, but try to pack whatever back support items you may need and leave extra time so you can get out and walk around or stretch if needed.

Please note: Relaxobak does not treat, mitigate or diagnose any form of disease or back injury. Anything in this article is not to be construed as medical advice. You must receive diagnosis and treatment from a medical professional. However, the article is meant to compliment what your doctor has advised.

Are you a weekend warrior or an all-around athlete?

In today’s society sitting has become the norm for both work and most recreation activities. Whether you’re a weekend warrior, an all around athlete or none of the above chances are you suffer from neck and back pain. While sitting all day at work then racing off to a work out or run the body will go into shock. Over time wear and tear will catch up with the body. It’s important to heal the body while not being active with a support system for the pelvis.

I had the pleasure of speaking with Dr. Todd McDougle of McDougle Chiropratic Methods about different conditions that he treats. Dr. McDougle has worked with all categories of patient through his career including, adults, children and geriatrics. As an athlete he has traveled to treat athletes of America. Strength-sports, one of his top category of treatment. Instead of jumping into surgery Dr. McDougle has a few other options outlined in this Q&A.

What types of conditions do you treat?

I treat conditions affected by lower back pain and sacroiliac pain. For a better idea of conditions, treatment and patients I work with visit my Facebook fan page.

How many people are affected by sacroiliac pain and low back pain annually?

Sacroiliac pain is reported to affect between 15% and 38% of the general population, with women being 3 or 4 times more likely to be affected than men. In spite of these statistics, many patients with sacroiliac pain go years without a correct diagnosis. The sacroiliac joints are often overlooked as a causative role in lower back pain. Compared to 291 other health conditions, the researchers found that lower back pain causes more global disability than any other health problem studied via this article in HealthDay. Back pain affected 9.4 percent of people in 2010, their analysis showed.

What condition were you trying to treat using RelaxoBack?

I like to consider the use of the RelaxoBak a total spine tool. Appropriate posture is something that is quickly disappearing due to the sedentary lifestyles most Americans have today. Postural deformities will be the next major cause of numerous dysfunctions affecting the health of millions in a myriad of ways and will permanently damage the children today when they are adults in the future. My Focus has always been to use the RelaxoBak as a pelvic stabilizer to reduce stress of the S-I Joint and the lower spine. A solid foundation leads to a neutral position of your entire spine and head.

What are the options for treatment?

There are a few options for treatment such as surgery, pharmacology, psychology, and manual therapy. Of course, Chiropractic is one of the more successful methods.

What product or products have you purchased from RelaxoBak?

Primarily the original seat but have also used pretty much all of their product line at one time or another.

Why RelaxoBak VS another company in the industry?

The trustworthiness of this company is the best. I have never been disappointed nor have I ever returned an item. Their product line is just that good!

How did this product help?

For me, the stabilization of the pelvis and low back are instrumental in a productive and positive outcome for my patients. The RelaxoBak allows for an opportunity to create somewhat of a “cast” of stability for the pelvic foundation to do exactly what is needed in between my Chiropractic treatment methods!

Whether you’re a spectator or an athlete there’s a product for you! RelaxoBak has a variety of products available to support your back.

Please note: Relaxobak does not treat, mitigate or diagnose any form of disease or back injury. Anything in this article is not to be construed as medical advice. You must receive diagnosis and treatment from a medical professional. However, the article is meant to compliment what your doctor has advised.

In January of 2016, I first experienced lower back pain while sitting. I’ve sat for many hours at a time before while gaming but it was not until I started to work full time at an office that I experienced lower back pain that I could not ignore. The pain was excruciating and led me to stand up more often and walk around the office just to relieve it. I am an avid computer gamer and did not have this problem at home so I decided to figure out what was different about my computer setup at home compared to the one I had at work. I quickly began to realize that there was not much of a difference between my work and home setup. I realized that at home I frequently stood up like I did at work and walked around. I just had not noticed it before because I used excuses like getting up to get water. I tried sitting and not getting up for the same period of time that I would at the office and I noticed that I experienced back pain at home as well.

So I went to seek an answer to my back pain problems. At first I tried stretching and getting up more often but that did not seem to work very well for me. I then remembered that I had been told a long time ago that I had a slight curvature in my spine and I thought that was the problem. I visited a chiropractor and I determined that I indeed had a slight curve in my spine. However, when I asked about relieving my back pain the chiropractor told me that I would still have pain while sitting but that the curve was just making it a little worse and that chiropractic treatment would not relieve pain while sitting. This was terrible news for me so I sought out another way to relieve back pain. I searched for lower back pain relief online and I found RelaxoBak. I found their website online and I decided to give their Supportive Orthopedic comfort cushion a try.

This product made me immediately feel better while sitting. I feel like I sit up straighter and I no longer feel lower back pain while sitting., it feels much better to sit and I don’t have to take as many breaks while gaming or during work.

I would recommend RelaxoBak products to any office worker, gamer, or really anyone that may experience back pain when sitting down. When using the supportive orthopedic comfort cushion, I was able to take less breaks and I had more focus because I was no longer in pain. My work has improved and my gaming too!