Tips for Living with Fibromyalgia

Fibromyalgia is a common arthritis-related illness. Fatigue, insomnia, abdominal pain, stiffness, chronic headaches, dry eyes, muscle and joint pain are symptoms of this disease, which affects 12 million people in the US alone. Besides physical pain, there is a mental and emotional component as well. Many fibromyalgia sufferers experience social isolation, loneliness, and depression as a result of their condition.

Below are some ways to cope if you have fibromyalgia.

Get better sleep. Make sure your bedroom is free from distractions. TV, pets, tick-tocking clocks – all of these can throw off your sleep pattern. For reducing fibromyalgia-related insomnia, create a sleep environment that is calm, quiet, and at a slightly cooler temperature. Your bedding is hugely important for getting better sleep as well. A pressure-relieving mattress that reduces pressure points can be particularly beneficial. Tempur-Pedic specializes in these kind of mattresses, which conform to your unique contours in a way that traditional mattresses do not.

Exercise. Because of the pain and fatigue symptoms, it’s not uncommon for people with fibromyalgia to become unfit through lack of exercise. Aerobic exercise, however, is a good way to reduce pain and stay fit. Strenuous exercise, the kind that improves endurance and stamina, helps release endorphins into the blood stream, which provide feelings of well being. Endorphins also have an analgesic effect on tired, achy muscles. With regular exercise, you can curtail fibromyalgia symptoms noticeably.

Learn to say “no.” This may sound like an odd tip for fibromyalgia. However, learning to say no can help prevent you from feeling tired and overburdened. Life presents us with seemingly limitless demands on our time and energy, so it’s important to prioritize. Take time for the things you value, but trying to do everything can leave you feeling overwhelmed and exhausted. Keep in mind, too, that constant tiredness makes it harder to heal. To stay on top of fibromyalgia, learn to say no every now and then. Your body will thank you.

Heat therapy. Heat relaxes muscles and encourages blood flow, both essential for speedy healing. Good circulation also helps remove built up waste left by muscle spasms, a frequent fibromyalgia symptom. Perhaps the most welcome effect of heat therapy is pain reduction. Whether using a heating pad or a moist, warm cloth, heat therapy can relieve chronic aches and pains.

Meet others with fibromyalgia. Oftentimes, people with fibromyalgia feel alienated or depressed because of the severity of their symptoms. It can be difficult to talk about, so we recommend finding a fibromyalgia support group. Talking with others going through the same thing can provide a emotional boost. A support group can also be a great resource for pain-relief tips and encouragement. Many health care providers also endorse support group participation as a way to reduce stress and improve coping skills.

Stretching for Back Care

Stretching Exercises

The 3 basics of good back care are doing daily extension stretches, strengthening your core muscles and supporting the lumbar spine.  Stretching exercises are a great, low-cost way to stay in shape and keep your muscles limber. They can also clear your mind and increase your circulation, as well as provide a bit of fun. Below are some simple stretches you can do in the morning, noon, or night, while traveling or in the office.

Neck Stretches

Relax your arms at your sides. Breathe normally and then turn your head to one side. Hold for 5 seconds, then turn to the other side. Repeat this 4 times making sure to breathe at a relaxed pace. This stretch is particularly good for the muscles running along the side of your neck, but you can also stretch the back of your neck by slowly tilting your head forward, holding for 5 seconds and then tilting it back. For added flexibility, you can also try Dr. Riter’s Real-Ease Neck Support, in our Neck Therapy section.

Upper Back Stretches

If you have back pain, stretches are an excellent way to relieve tension and stiffness. To stretch your upper back muscles, lie on your stomach and prop yourself up on your elbows. Then slowly extend your back by straightening your elbows. Hold this position for a few seconds, until you feel a gentle stretch. Then, return to the first position and repeat.

Middle Back Stretches

To stretch your middle back, find an open space and stand with your fee shoulder-width apart. Place your hands on your hips and slowly twist your torso to the right, until you feel a stretch. Stay like this for 15-20 seconds and then rotate back to your original position. Stretch your other side by slowly twisting your body leftwards. Hold for 15-20 seconds and then return to neutral position.

In addition to your middle back, you can also stretch your arms, wrists and hands by interlacing your fingers with the palms out and extending them in front of you. Hold for 15-20 seconds, relax and then repeat. This exercise works well while using a FitBall Exercise Gym Ball, which focuses on core strength, balance and coordination.

Lower Back Stretch

For this one, find a sturdy chair without armrests. Push your posterior all the way to the back and then lean over gently to touch your toes. Try to feel the stretch in your lower back muscles and hold for a good 15-20 seconds. Then slowly come up, relieving the tension until you’re completely upright. Repeat 3-4 times. If you would like a deeper stretch, position your feet farther out in front of you. This stretch is good for reducing tension from sitting in a fixed position all day. For other back stretches, the Corestretch is a safe way to stretch muscles, tendons and ligament and offers a variety of and 10 length adjustments.

Calf Stretches

This calf stretch is called the “wall lunge.” Stand about a foot away from a wall, then extend one leg behind you. You may lean on the wall with your forearms but make sure both feet are flat on the floor. Then, lean into the stretch until you feel a gentle tension in your calf muscle. Hold for 10 seconds and then switch legs.

Stretches like these can increase circulation and improve flexibility. Stretching is also good exercise, which can elevate mood and keep your mind fresh for the million things on your daily to-do list. If you would like to learn more about stretching or convenient ways to relieve stress and muscle tension, please visit our Fitness and Therapy section at www.relaxtheback.com for more information.

Review: McCarty’s Sacroease Back Support

Reduce tension on your back while driving with a Sacroease.

Calling all Lexus, Mercedes Benz and BMW owners – your luxury car may not be complete without a proper ergonomic back support.

I love my Lexus. On the days I get it washed and detailed, it’s like riding in a luxury hotel suite. As someone with a heavy daily commute, that’s a wonderful thing. Still, I have to admit, its seating is a little less than luxurious. I did some research and discovered that Mercedes Benz and BMW drivers often have the same complaint. It seems that luxury cars are well-known for high-performance engineering, but they leave a little to be desired in the ergonomic seating department.

After an informal poll, I found that a LOT of vehicles, luxury automobiles included, make it difficult to maintain good posture. Most seats, whether made with rich, Corinthian leather or not, encourage bad posture by not supporting the lower back and spine. This often results in drivers, like me, hunching over the steering wheel, their backs contorted into a “C” shape.

But, rather than gut my Lexus to put in all-new seating, which would have been way too expensive, I decided to try the Sacroease, from McCarty. The difference was immediate and profound. Instead of driving hunched over, the back support practically forced me to maintain a healthy posture. It helped me to sit in an ergonomically correct “S” curve when driving. It also provided support behind my back and under my hips.

According to back specialists, this kind of support takes the strain off your spinal discs, allowing fluid to flow in the spine. Occasionally, I’ve noticed an uncomfortable swelling in my lower back after long road trips. After using the Sacroease, however, I found that my back could “breathe” better and my muscles felt less tense. Since I’ve started using it, I’ve also experienced fewer pinched nerves, which in the past have affected my entire body.  

But perhaps the biggest difference has been less road vibration. No matter how often I replace my car’s shock absorbers, gravel, potholes, bumps, dips and other road hazards make it rattle like a mini earthquake. With the Sacroease, though, I’ve noticed that a lot less. It seems that the road vibrations are absorbed by the rubber support, not my spine and hips.

I will say that one advantage the Sacroease has over other posture correction products is its customization. It’s not made one-size-fits-all like other wood or plastic travel supports. It’s made of a bendable metal that I went to my local Relax The Back to have fitted to my body’s unique contours. Relax The Back remains one of the few specialty retailers that provides this service, but you have to do it in-store.

One last reason I recommend trying the Sacroease is that it comes with a five-year warranty, the same as my Lexus. In that way, my vehicle, back support, and me are made for each other.

The Self Inflating Back Rest (SIBR)

Over 70% of the United States population experiences back pain during their lifetime and most have experienced back pain within the last 3 weeks, this is why the Self Inflating Back Rest or SIBR is a great product to use. The majority of people think sitting is a restful position, but research has shown that sitting actually creates increased pressure in the discs of the lower spine. The problem is made worse by slouching in our chairs, which people tend to do. The majority of chairs produced lack adequate lumbar support which can contribute to slouching. Prolonged and repetitious slouching can increase strain in the lower back causing damage or injury to spinal discs.

Relax The Back Self Inflating Back Rest

The Self Inflating Back Rest  prevents slouching by supporting the natural curve of the lower back when sitting. Lower back support when sitting also encourages forward tilting of the pelvis area. When supported correctly by the Self Inflating Back Rest the discs and joints of the lower spine are aligned in a position which mechanically is less stressful, and can help prevent future injury and pain.

When should I use the SIBR?

Sooner than Later… is the best advice that can be given regarding taking the steps necessary to reduce back pain. Common sense tells us taking care of health problems before they get severe is in the best interest of our bodies and a smart decision. Unfortunately, most people do not practice this theory when it comes to their backs. People brush their teeth; watch their diet or limit activities in the sun, to prevent a problem regarding their health, but when it comes to our backs, we generally react to pain verses being proactive in preventing the problem.

Using the Self Inflating Back Rest is a step in the right direction and a proactive one. By using the SIBR, you will immediately see improvement and you will head off any future back problems associated with poor posture.

At home, at work, while driving, traveling, working on a computer, or any activity associated with sitting, the Self Inflating Back Rest provides relief and comfort in every situation.

Visit Relax The Back or a Relax The Back Location near you.

The Foam Roller

The best way to eliminate and prevent muscle knots is the foam roller. The foam roller is a firm foam log comes in several sizes. Use the roller against the muscle knots with your own body weight to generate the direct pressure. Imagine using a rolling pin to roll out lumps in bread dough. A foam roller is a good alternative to repetitive trips to the massage therapist.  The foam roller is an inexpensive, yet highly effective way to treat and prevent the most common injuries. Foam rollers can be purchased at Relax The Back stores or ordered online.  A few minutes a day can help keep you on the road for years to come.

Key Points for Specific Foam Roller Exercises

1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three time a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.

 Lie sideways with the foam roller under the side of your thigh. Roll between your knee and your hip bone. Spend extra time on the more tender areas you encounter. Use your top leg and foot against the ground to decrease the force if you cannot tolerate the pressure initially. After a few days of rolling, your IT Band will loosen up and you should be able to tolerate full pressure (feet together off the ground).

Start with both of your thighs on the roller at the same time. Roll back and forth from your knees to hips. To increase the pressure, lift one thigh off the roller. This doubles the force.

 Lie on your back on the foam roller. Cross your arms across the front of your chest and exhale deeply as you roll the middle of your back against the roller. This is a great stretch for your chest early in the morning.

The Ergonomic Desk

The main goal of the ergonomic computer desk is to provide proper adjustments for the placement of the elements in order to provide maximum comfort to the user. The ergonomic computer desk should be able to adjust the height and angle of the keyboard tray, monitor shelf and other elements.

An ergonomic desk is the important thing to be considered for setting up a home office to a corporate office. The ergonomic desk is a modern desk, which provides good comfortable postures to handle things at the workstation. These ergonomic desks provide a solution to the Repetitive strain injury and Carpal tunnel syndrome.

Ergonomic desk should be at same distance from your eyes as to the monitor to avoid the frequent changes of focus and you should be able you to look from one to the other without moving your neck or back. It should support the document holder. Place the phone on the side of your non-dominant hand.

The Position your desk lamp on the ergonomic desk should be so that it illuminates source documents without causing either glare on the computer screen or direct illumination to your eyes. It should be stable and adjustable. A document holder should be used if documents are referred to during keying.

The desktop should be organized so that frequently used objects are close to the user to avoid excessive extended reaching. If a fixed-height desk is used, add a keyboard tray that adjusts vertically to provide added adjustability.

The area underneath the ergonomic desk should always be clean and uncluttered to accommodate the user’s legs and allow for stretching. The work surface should have a matte finish to minimize glare or reflections. A footrest should be used if, after adjusting the height of the chair, feet do not rest flat on the floor.

Zero Gravity Recliners Have Health Benefits and Roots in Space

Introduced over two decades ago, zero gravity recliners offer a unique resting experience. Like many of the conveniences and gadgetry we enjoy today, the idea for a zero gravity recliner is said to have originated as part of the space program. As part of the NASA biomechanical systems program, the zero gravity recliner has its roots in astronaut safety and comfort.

During the blastoff phase of any manned space flight, astronauts are exposed to tremendous gravitational forces. In order to help astronauts withstand the intense G forces, NASA has developed different seat configurations and padding materials. Visco elastic memory foam was part of this development process, though memory foam was never used as part of a space craft. In spite of being a failure as a component of manned space flight, memory foam is now used in all types of applications, including upholstered furniture and mattresses.

One of the many physical challenges faced by astronauts is compression of the discs that separate the vertebrae in the spine. Even for us earthlings, normal gravitational pressure of just over fourteen pounds per square inch can cause disc compression. While breaking free from the bonds of Earths gravity and at speeds of thousands of miles per hour, astronauts can find themselves exposed to over ten times the normal gravitational pressure found on Earth. The force of Earth gravity is so strong that a spacecraft would need to be moving at over twenty five thousand miles per hour, referred to as the escape velocity.

Zero gravity recliners tout several important benefits to these unique furniture pieces. The benefit most often mentioned is the effect on the spine. Sitting in a fully reclined position with the feet higher than the head can relieve pressure on the spine. Do not think of being fully reclined as laying flat in the recliner. The basic concept behind the zero gravity recliner is to place to body in a position such that compression forces on the spine are reduced to as near zero as possible. Achieving this state requires that the knees and hips be held at ninety degree angles.

With the feet raised above the heart, blood circulation to the legs changes. In a standing position, the heart must work harder in order to pump blood back to the heart from the legs. The heart needs to overcome the forces of gravity which naturally causes blood in the legs to pool. This is the same condition experienced by astronauts and pilots during periods of exposure to high G forces. So with the legs elevated, the heart does not have to work as hard.

A host of benefits are attributed to the use of zero gravity recliners. Along with relieving pressure on the spine proponents tout the ability of the chair to relieve muscle strain, increase lung capacity, reduce pressure on the heart and even raise blood oxygen levels.

Steps to Setting Up Your Computer Workstation

Here are four steps to helping you set up a proper computer workstation.

Step 1: Your Chair

• Push your hips as far back as they can go in the chair
• Adjust the seat height so your feet are flat on the floor and your knees equal to or slightly lower than your hips
• Adjust the back of the chair to a 100°-110° reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions  if necessary. If you have an active back mechanism on your chair, use it to make frequent position changes.
• Adjust the armrests so that your shoulders are relaxed.

Step 2: Your Keyboard

An articulating keyboard tray can provide optimal positioning of input devices. However, it should accommodate the mouse, provide leg clearance, and have an adjustable height and tilt mechanism. The Keyboard Tray should not push you too far away from other work materials such as your telephone.

• Pull up close to your keyboard Tray.
• Position the keyboard directly in front of your body.
• Determine what section of the board you use most frequently, and re-adjust the keyboard so that section is centered with your body.
• Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and hands are straight.
• The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position.
• Wristrests can help to maintain neutral postures and pad hard surfaces. However, the wristrest should only be used to rest the palms of the hands between keystrokes. Resting on the wristrest while typing is not recommended. Avoid using excessively wide wristrests, or wristrests that are higher than the space bar of your keyboard.
• Place the pointer as close as possible to the keyboard.  A trackball mouse maybe something very helpful. Placing it on a slightly inclined surface, or using it on a mousebridge placed over the 10-keypad, can help to bring it closer.

If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get in a comfortable position. Remember to use a footrest.

Step 3: Monitor, Document, and Telephone

Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the monitor and source documents so that your neck is in a neutral and relaxed position.

• Center the monitor directly in front of you above your keyboard.
• Position the top of the monitor approximately 2-3” above seated eye level. (If you wear bifocals, lower the monitor to a comfortable reading level.)
• Sit at least an arm’s length away from the screen and then adjust the distance for your vision.
• Reduce glare by careful positioning of the screen.
  • Place screen at right angles to windows
  • Adjust curtains or blinds as needed
  • Adjust the vertical screen angle and screen controls to minimize glare from overhead lights
  • Other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights
• Position source documents directly in front of you, between the monitor and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the monitor.
• Also for laptop users you can use a laptop stand for making adjustments your laptop
• Place your telephone within easy reach. Telephone stands or arms can help.
• Use headsets and speaker phone to eliminate cradling the handset.

Step 4: Pauses and Breaks

Once you have correctly set up your computer workstation use good work habits. No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body.

• Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.
• Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.
• Rest your eyes by covering them with your palms for 10-15 seconds.

Use correct posture when working. Keep moving as much as possible. 

Find Relief From Back Pain; Make Yourself Aware of the Solutions

80% of Americans suffer from back pain, and eight out of ten people will experience it at some point in their lifetime. It has become undeniably clear that back pain is very common for people all ages, and can happen to anyone.

Even with such a large population of people suffering, the percentage of those who are aware of ways to relieve back pain and prevent it in the future, are surprisingly low. Whether back pain is caused by sciatica, scoliosis, a herniated disc, or just simple stress, there are simple solutions people can take to find relief.

The most important part of ensuring spinal health is having strong spinal muscles to support your frame. Active forms strengthening exercises can rehabilitate the spine, alleviate and avoid recurrences of back pain, and reduce severity of future episodes. Acting as a natural stimulus to heal the back, exercise can keep the discs, muscles, ligaments and joints healthy.

While it’s true that active individuals are less likely to have an episode of back pain, it can affect all people regardless of their level of activity.

 Another method of back pain relief is the use of ergonomic furniture and, a number of other products, which are designed specifically to place you in less compressive positions throughout the day. Functional furniture and products, such as a zero gravity recliner, ergonomic office chair, lumbar cushion or a supportive neck pillow can reduce back pain while driving, traveling, sitting at home, at work, and sleeping.

Products like the Self Inflating Back Rest and the Tempur-Pedic travel pillow  are the only way for some commuters and travelers who suffer from lower back problems to be able to sit in chairs and actually get some rest during a hotel stay. There is a whole population of people who find work commutes and plane rides agonizing, they toss and turn in hotel beds, they can’t sit comfortably in restaurants, but when they discover the supports like those offered by Relax The Back, comfort outside of home no longer seems so daunting.

Sitting in office chairs for prolonged periods of time is also a major cause of back pain. Besides being uncomfortable, poor sitting posture can damage spinal structures and contribute to recurrent episodes of back pain over time. For those sitting at their desks for 40 hours a week and more, ergonomically designed chairs, such as the Lifeform chairs, which relieve stress on employee’s neck, shoulders and back and provide lumbar and lateral support to help posture, are a must to surviving the week.

You may even be contributing to your back pain when you sleep. Having the wrong mattress can aggravate existing aches and pains and cause new ones. Many sufferers of back pain have found that sleeping on a Tempur-Pedic® Mattress, which is made from pressure-relieving material that provides customized support, has greatly reduced the back pain they feel throughout the day.

Taking care of your back should be a priority! It is the platform from which your arms and legs work, and there are ways to help you function productively and pain free. Make yourself aware of the above solutions and the many others that exist.

For information on these products, or to find a Relax The Back store near you, or visit www.relaxtheback.com.  For more detailed information on back pain and spine strengthening exercises SpineUniverse.

Zero Gravity Chair Review

There are millions of people around the world who suffer from back and muscular pains, tension and problems. Just think that one properly designed chair that they can have at home will reduce and possibly cure their aches and pains, making their life better, the lives of those around them more rewarding and the best part is that the treatment can be done anywhere and at any time. The Zero gravity Chair will be one of those products that you buy and then wonder how you did without it for so long.

Imagine that your back is so painful that you wake up several times in the night and have to relocate to the couch or living room so that you don’t disturb your spouse. You spend several hours trying to get comfortable again and all of that time you are in more pain and agony.

If you had a zero gravity chair you could recline it back and relax into it’s scientifically designed contours. When you raise your legs above the height of your heart, it will increase blood flow around your body and lower blood pressure too. This means you become more relaxed and therefore more comfortable. Many of the chairs also come with a detachable headrest so if you do have problems getting back to sleep, you can comfortably read or watch TV until you drift off.

Getting comfortable when you have back or musculoskeletal problems can be the hardest thing to achieve. With a zero gravity chair you can relax and have your whole body supported with full lumbar support, arm rests, head pillows and soft, moulded pads that cover the sturdy frame. The chair is designed to allow you to feel as if you are floating, held by an invisible force. This all over support and relief from pain will bring you hours of benefit.

Imagine relaxing in one of these chairs, floating, listening to your favorite music on your headphones. What can be more relaxing than that! All of the people who have tried the zero gravity chair have complemented them on how comfortable they are. Some of these people are not even back pain sufferers and were using the chair as a way to relax or enjoy their spare time to the maximum.

The zero gravity chair is for all, not just those who might need it most. Reading, watching TV or just chatting becomes bliss when using a chair that has been designed with the utmost comfort in mind.