We've Got Your Back!

3 Ways to Improve Sleep

If you find yourself hunched over at work, it could be attributed to poor posture, which is associated with poor circulation, stress and back pain. While sitting up straight can help alleviate the side effects, there’s a chance that improving your sleep habits can be the perfect solution. Check out our favorite ways to improve sleep and wake up feeling refreshed!

How to Improve Sleep in 3 Steps

1. Drink Tea: One of the best ways to promote a healthy sleep cycle is to drink teas containing soothing nighttime herbs. Common herbs that promote rest include lavender, valerian and chamomile. Look for teas that are labeled as “night time” or “sleepy time” teas in your local grocery store to find what works best for you.

Ergonomics Everywhere

Perhaps it’s the increased use of muscle-straining smartphones or added stress in the workplace, but the use of ergonomic solutions continues to rise. Chances are there are ergonomic designs for nearly everything you do at school, home or work. In addition to products for office ergonomics there are also tools to help you beyond the desk to live a life with less back pain and stress.

1. Hiking: Trekking up a mountain can be an exhilarating experience. Be sure to make the most of it by having the right equipment to reduce the chances of experiencing back pain, such as walking poles and supportive shoes. Walking poles provide an additional exercise for the arms and also promote stability when moving.

2. Driving: Spending a lot of time in traffic could be causing damage to your body, resulting in back pain or headaches. Alleviate post-driving body aches by ensuring your seat is in a comfortable and supportive position and your head rest is at an appropriate angle.

Back to School Ergonomics: 3 Essentials

Labor Day will be here in three weeks and that means school is starting! As families prepare for the school schedule and getting back in the groove of things, we thought it would be important to share some ergonomic tips regarding back to school gear and general practices. People often forget that school-age children can suffer from Repetitive Stress Injury (RSI) and other problems if ergonomics are not taken into consideration. So before you send your kid back to school in a stylish but terrible backpack, read these tips! 

3 Items for Proper Back to School Ergonomics 

1. Backpack 

A proper ergonomic backpack will ensure a pain-free back despite the load of books and other items kids carry around with them all day. According to the American Physical Therapy Association, no one should carry more than 25 lbs. in a backpack. The best way to measure a student for an ergonomic backpack is to take two measurements from a child's back and use that as the maximum height and width of the backpack. For a closer look at measuring a student for a backpack, click here. 

5K Race: 5 Tips to Run Your First Event

It's finally here: Race day! 

You've been training for your first 5k race for a while now. You've stayed disciplined, worked out on a regular basis, eaten well and you are ready to run your first 5k. While you may have walked or walked/jogged ones before, this is the one you're going to run from start to finish. Are you ready?  

Race day is a lot more than just showing up and crossing the finish line. Keep reading for a few tips to make sure you're on the ball and ready to go when you cross the starting line. 

5 Tips for Your 5k Race Day 

1. Arrive early. 

The worst thing would be to hear the gun go off while you're parking your car. Plan to arrive at least an hour before the race starts. This gives you plenty of time to find and scope out the markers, register, take care of business and get in the 5k race zone. 

Cycling Tips for Women

Cycling is a wonderful sport, for both men and women. It seems that many women have shied away from cycling because of the discomfort that can happen if one is not using a bicycle properly. If you're looking to join a WomanTour this year, participate in a triathlon or start pedaling to work, we have a few cycling tips that will ensure you have a smooth ride. 

10 Cycling Tips for Women 

1. Saddle up!

Whether you're a hardcore cyclist or casual cruiser, choosing the right bike seat is pivotal for a great cycling experience. Don't settle for the seat that came with the bike. 

2. Get a grip. 

A proper grip will keep you stabilized and avoid slippery hands on the brakes when you need them. Always make sure to have gloves when you ride, especially in the rain!

3. Wiggle your toes. 

This is one of those cycling tips that so many people forget. It's easy for your feet to fall asleep on a bike, so make sure to give those toes a wiggle every once in a while. "It ensures you're relaxed, which keeps the blood flowing for good circulation, limits tension that causes cramping and fatigue, and makes you remain fluid so you can absorb the bumps and turns of the road." - Alison Tetrick, pro-cyclist. 

4. Don't let social media get you down. 

Women are incredibly susceptible to the pressure of social media, but don't let it get to you! People have off cycling days that they aren't tweeting about. Use it as a motivator but don't let it tell you you're not doing a good enough job. 

5. Beet it!

Beets are amazing power vegetables for endurance. Their high nitrate content may lower blood pressure as well as reduce the oxygen cost of endurance exercise. Throw one in a smoothie or cook it before your next cycling trip. 

6. Avoid bike butt. 

While some people may think it looks funny or it's not important, the built-in bike cushion in bike shorts is crucial to protect from inner thigh chaffing and keeping you comfortable for a long ride. 

7. Be a Flat Fixing Master

It's going to happen, and more than likely, it will happen when you're alone. Know how to repair a flat tire and keep a pump, tire levers and a spare tube with you at all times. 

8. Focus on the good. 

Be kind to yourself and focus on the progress and journey. Be patient. 

9. Make friends!

Say hi to people while you're cycling and maybe join a bike club. It's a great way to stay involved in the sport.

10. Trade in four wheels for two. 

Why not incorporate fitness during your daily commute? You'll save on gas and parking, and it will give you the chance to really explore your hometown. 

These are just a handful of cycling tips that will make you successful on the road. What others can you think of? 

Photo Credit: Paisley Scotland

Want to see what we have in our store? Take a look around using our new Google Tour and see for yourself!  If like what you see, please come in or visit our online shopping site! We’re pleased to offer proper equipment to set up an ergonomic office as well as exercise accessories for keeping your lower back in shape. Don’t miss our selection of massage tools, fitness DVD’s and books as well as pillows and cushions for your bed and car! Shipping is free on orders of $250 or more. Please visit here to place your order and start living a healthier life now! ALSO, don’t miss our Pinterest page! 

Related articles

Aerobic Exercise Tips for Those 60 and Over

Huffy Bike Buying Guide

Holiday Blues: 4 Indoor Exercises to Bust Them!

Superfood: Natural Energy-Boosting Alternatives

Let's face it, coffee is great. It tastes awesome, the caffeine boost helps you jump-start your day and grabbing a cub of joe is the most popular thing to do when having a reunion with friends or family. But the truth of the matter is that caffeine via coffee isn't the best choice for your body (or your teeth) on a regular basis. And since May is Mental Health Month, we want to spread awareness about good brain health from superfood choices. 

Convinced that you can't do without caffeine in the morning? We've put together some of our favorite superfoods you can incorporate into your day to give you the punch you need without a terrible crash halfway through the day. 

5 Energy-Boosting Superfoods 

1. Green Tea 

Ask a lot of avid green tea drinkers and they won't tell you they love it for the taste. This superfood has a whole list of benefits, including weight management, increased metabolism and anti-aging agents. Because green tea avoids the fermentation process like black tea, green tea helps regulate glucose levels, reduces bad cholesterol and is naturally caffeinated to give you some energy. 

Chronic Back Pain: World Statistics

Chronic back pain is an epidemic that stretches across the globe. Employers everywhere are seeing their budgets tighten as they cover medical costs, absenteeism and lack of productivity, most of which is due to lower back pain.  

We've mentioned before that there are solutions, such as proper ergonomic equipment and workplace wellness programs that can reduce these costs and improve the overall health of employees. But just in case you were wondering, chronic back pain is a true epidemic. We took a look at other countries whose numbers were high and compared them to America. Prepare to be shocked!  

COST OF CHRONIC BACK PAIN

Fact: The USA alone currently spends $100 billion a year on back pain relief. 

Fact: The combination of the USA’s costs with the rest of the world tip the scale at around $1 trillion. 

Fact: In 1995, a chronic back pain study in Ireland of 95 people cost the Irish economy $2,638,670. 

Fact: Lower back pain is currently the 5th most expensive disease in the Netherlands ($367 million) 

Fact: In Belgium, the cost to the healthcare system for low back pain ranges from $116-$228 billion per year. 

Fact: Average cost per person with lower back pain for six months is $995 in France. 

Fact: In Finland, the average cost per chronic back pain patient is $994. 

New Year’s Resolutions: 5 Tips for Keeping Them in 2014

It's officially 2014, and if you're anything like the rest of us, you are currently on Day 3 of your New Year’s resolutions. Whatever you’ve decided to focus on, congratulations on setting a goal for yourself; it's extremely important to push yourself to be better every day! But it can also get exhausting... very, very fast. So instead of quitting next week, take note of these five tips to help you keep your New Year’s resolutions. 

1. Know that you cannot do it alone.

2014 might be a good year for you to throw the ego and pride out the window and embrace the help and comfort of supportive loved ones instead. Assume that you're going to need a little nudge and intentionally surround yourself with people who will encourage you. 

Get Motivated! Top 5 Fitness Apps: C25K to NTC

Do you need some motivation when it comes to staying active? Good news - there's an app for that! Actually, there are several apps to help you keep on track with your fitness goals. From C25K and NTC to GymPact and Zombies, Run!, here are five apps that will keep you going when the motivation just isn't there. 

Fitness Motivation: Top 5 App

 1. Couch to 5K (C25K) is designed to get anyone from the couch to running a 5k or 30 minutes straight in just 9 weeks. With a gentle introduction, C25K alternates between walking and running short distances and offers programs like "Running for Beginners," "C25K Treadmill Version" and "Pooch to 5K.

2. Fleetly is designed to be "fitness that's simple, friendly + fun." By adding a friendly, competitive and social element, Fleetly shares new workout ideas, lets users compete in challenges to earn medals, provides fun graphics that track your progress and more.

Workout Routine: Don't Break it While Camping!

It's 4th of July weekend which means it's time to pull out the camping gear and spend some quality time with nature. While it's tempting to trade in the workout routine for s'mores, hot dogs and naps by the campfire, it's important that you continue to exercise and treat your body well. This week we want to give you specific activities you can do to continue your workout routine when surrounded by trees and rivers with no weights or machines to help you.