How to Relieve Back Pain and Prevent Stiff Back with Heat Therapy
A stiff back is a common problem for individuals who are sitting at a desk for the better part of each day. Prevent your back muscles from stiffening and learn how to relieve back pain with these easy methods.
Adjust Your Work Life
Studies show that spending long hours seated will have a negative impact on your back. Sitting can increase pressure on your lumbar disk by up to 40%, weaken your core muscles, and result in muscle tightness. Avoid these painful penalties by making a few easy changes to your work life.
- Take note of your posture throughout the day and make a conscious effort to straighten up as often as you can. If you have a hard time remembering to do this, write a reminder on a sticky note and stick it in a visible place at your desk.
- Keep a heat wrap at your desk so you can relax the muscles in your back when you feel them start to tighten up. When your back is feeling particularly stiff, just secure the heat therapy wrap and let it work while you do.
- Adjust your workspace so you’re not putting unnecessary strain on your neck and spine.
- Take short, frequent breaks away from your desk throughout the day to stretch your back.
Stretch Regularly
Stretching regularly will do wonders for alleviating and preventing a stiff back. To get the most out of your stretch, we suggest you treat yourself to a quick heat massage or use a heated wrap to relax your back muscles before you stretch.
Strengthen Your Core
Sitting all day is doing nothing for your core. By adopting core-strengthening exercises into your daily routine, you can equip your body with the strength it needs to withstand an hour or two at your desk.
How to Relieve Back Pain
While you work on strengthening your core and stretching your muscles, you can relieve any current back pain with a well-deserved heated back pain massage. The tension in your muscles and tissues is preventing proper circulation, which is the cause of your stiff back. A soothing heat massage will dilate the blood vessels of your back muscles and result in a smooth oxygen flow and pain relief.
Experience the relief for yourself with any of the heat therapy products by Moji.
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Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.
Why stretching and massage are important for endurance athletes
Endurance athletes who take part in marathons, triathlons or century bike rides typically have fitness goals of strength and stamina. Your body needs to be strong enough to carry you long distances, and it needs to have the proper training in order to function for extended periods of time.
Before a race it’s crucial to plan a training program to prepare, and most of this will include running or cycling through intervals of faster and slower speeds, up and down hills and longer and shorter distances. It should also include cross training with strength exercises and core workouts such as Pilates for total body training.
Another factor that should be included in a pre-race program is athletic recovery and stretching. Whether you’re a new or seasoned endurance athlete, you’ll be putting your body through more intense challenges, which is sure to leave you with sore muscles from time to time, but it can also increase your risk of injury. To prevent getting hurt and having a setback, you need to take the proper precautions, which include stretching and massage.
What snacks should you pack for a century ride?
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride:
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