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Education

  • How to Get Exercise When You Have a New Baby

    Posted on May 14, 2018 by Core Products

    By Brian Acton

    babyCaring for a new baby is a full-time job, and other priorities can easily fall by the wayside. Whether you’re staying at home or taking care of your baby after a long day of work, it’s hard to find time to sleep, let alone maintain an exercise routine.

    But exercise is an important aspect of your overall health. It benefits your physical wellbeing and reduces your risk of developing conditions like diabetes or heart disease. It also provides enormous psychological benefits, and can help boost your energy at a time when you sorely need it.

    Here are eight ways to exercise when you have a new baby.

    1. Take Small Breaks

    Prior to parenthood, you may have taken an hour or more to hit the gym, go for a run, or hop on the stationary bike. But if finding a spare hour sounds impossible, you can look for opportunities to get small bursts of exercise. Over the course of the day, knocking out 10-15 minute workouts can help you stay fit. Finding those small chunks of time is key.

    1. Workout with Baby

    Exercising and caring for your baby don’t have to be separate activities. You can do simple movements at home, such as lunges or squats, using your baby as a weight, or incorporate baby into your yoga routine. Of course, long walks with a stroller can also get you a good dose of daily activity.

    1. Exercise Classes

    Exercise classes often cost money, so signing up ahead of time can help motivate you to get out of the house. If you like the idea of community workout classes, see what’s available in your area. There are many options, including yoga, Crossfit, Barre, and Zumba. There are even classes designed for new moms and classes that let you bring your baby along.

    1. Find a Meet-up Group

    Local parent meet-up groups can connect you with other parents who want to get active. At the very least, there may be some groups that go on walks at the local park. As a bonus, you could make some new friends and find your baby some playmates. You can find meet-up groups through local ads, online forums, or websites like Meetup.

    1. Build a Home Gym

    Can’t find time to hit the gym? Cancel your membership and bring the gym home. You can find exercise equipment ranging from simple to complex, for all kinds of fitness levels and budgets. Check out our blog for tips on building a home gym.

    1. Fitness Videos

    Fitness videos offer another opportunity to get an at-home workout. You can invest in popular paid programs like P90X or Beachbody, or simply use free workout videos online. There is plenty of streaming workout content available from Amazon Prime Video, YouTube, and other online sources.

    1. Get a Babysitter

    Babysitters offer total freedom to enjoy a long workout. If you really need to get out of the house for some activity, hire a babysitter or recruit a friend or family member to watch your baby.

    1. Chores

    Some household chores are more exercise than you think. You can definitely break a sweat mowing the lawn or cleaning out the garage. If you’re a new mom, take care not to overexert yourself.

    In Closing

    Getting back into a regular exercise routine will probably be challenging, but with some adjustments you can make it work. Just be careful not to hop back into intense exercise too fast. New moms may need some extra time to recover from delivery. Get clearance from your doctor before you start exercising too vigorously.

    Sources:
    https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389


    This post was posted in Education

  • Seven Ways to Quickly Reduce Stress After Work

    Posted on May 8, 2018 by Core Products

    By Brian Acton

    afterworkExcessive stress can be harmful to your physical and mental wellbeing. Physically, stress has been linked to short-term symptoms such as headaches, muscle tension, and fatigue, and more serious health conditions like high blood pressure and heart disease. Mentally, stress can lead to anxiety, irritability or anger, and even depression.

    If you have a demanding job, your work-related stress can build up to monumental levels by the end of the day. But when you get home, you may not think you have the time or energy to practice stress reduction.

    Luckily, you don’t need an hour-long yoga class or a professional massage to reduce stress. Here are eight ways to quickly reduce stress after work.

    1. Take a Hot Shower

    If you don’t have the time to soak in a long, hot bath, you can get some of the same benefits by hopping in the shower for ten minutes. Hot showers can calm your body and mind, helping you let go of stressful thoughts. They also loosen joints, relax muscles, relieve neck and shoulder stiffness, and cleanse your skin.

    1. Ditch the Gadgets

    Constant access to phones, tablets, computers and televisions may actually be causing information overload and stressing us out. According to the American Psychological Association, four out of five adults report constantly checking their email, text messages, and social media. These same adults also reported higher levels of stress compared to those that spend less time on their gadgets.

    Take a break from gadgets and screens when you get home and give yourself some time to decompress.

    1. Go for a Walk 

    Physical activity has been shown to reduce stress, improve sleep, and fight depression. A regular exercise routine, then, is an important factor in the fight against stress. But if you don’t have time for a long workout, go for a brief walk instead. It might not feel strenuous, but you’re still getting the benefits of exercise and some time to unwind.

    1. Have a Healthy Snack or Beverage

    Do you tend to eat or drink to calm down when you’re overly stressed? This isn’t necessarily a habit you need to break, but you should try to stick to healthy snacks or beverages. A healthy snack or a cup of tea can help calm your nerves just as well as a slice of pizza or a beer.

    1. Get Some Alone Time

    It seems simple, but just spending a few quiet minutes by yourself can help reduce stress. If you’re constantly doing chores or tending to family, try to find a brief window for some alone time.

    1. Cancel Your Plans 

    Are you overextending yourself with a packed schedule? Try removing some obligations from your calendar. While you shouldn’t completely eliminate your social life and personal commitments, simplifying your schedule will help you carve out some evenings to relax and unwind. 

    1. Stretch

    You don’t have to commit an hour to yoga to reduce stress. A 15-20 minute daily stretch routine can help you relax, relieve tight muscles, reduce stress, and avoid future injuries.

    In Closing

    Stress reduction should be a long-term strategy, and shortcuts won’t get you all the way there. However, these activities will help you quickly unwind after a long day at work, and can be part of a larger stress reduction plan.

    Sources:
    https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
    http://www.apa.org/news/press/releases/stress/2017/technology-social-media.PDF
    https://www.livestrong.com/article/23419-hot-shower-benefits/
    https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987


    This post was posted in Education

  • Spring Cleaning Tips to Keep Your Bed Fresh

    Posted on May 2, 2018 by Core Products

    By Brian Acton

    bedSpring cleaning is an annual tradition to open your windows, clear out the clutter, and make your home sparkle with a deep clean. But don’t overlook your bed; even if it appears fine to the naked eye, it could be in desperate need of attention. That’s because, over time, beds collect dead skin cells, sweat, pet dander, and dust mites that feed on skin.

    If that grosses you out, here are six spring cleaning tips to keep your bed fresh and clean.

    1. Vacuum Your Mattress

    A good vacuuming session will help clear your mattress of all the detritus that has been collecting for months. You should use the upholstery attachment or hose on your vacuum cleaner to clean up your mattress, even if you don’t see anything. Pay special attention to seams and pockets where dirt, dust, and dead skin can collect.

    1. Flip Your Mattress

    Periodically flipping your mattress serves one very important purpose: it keeps your mattress from wearing out and sagging prematurely on one side. But it also helps keep your mattress clean by switching up the sides that you sleep on. At minimum, you should flip your mattress every six months. It will help you keep your mattress clean and extend its lifetime!

    1. Clean Your Bedding

    You should regularly launder all your bedding, including sheets, blankets, pillowcases, and anything else you sleep with. Bedding collects the same materials as your mattress and is prone to stains. Strip your mattress and wash your bedding at least a few times a month.

    1. Clean Your Pillow

    Pillows should be regularly washed, as your head and face come into direct contact with them for hours at a time. They build up the same materials as your mattress and sheets, and you probably want to minimize the amount of dust mites that live where you lay your head. You’ll want to wash your pillows regularly, fluff them daily, and replace them when they’re old and worn out. For more tips on keeping your pillows clean, check out our blog on that very subject.

    1. Get a Mattress Topper

    Mattress toppers are cushions that sit between your sheets and mattress, offering you additional support or comfort. But they also act as a protective layer for your mattress, guarding it from spills, stains, and common materials like dead skin cells. They’re usually easy to clean - many types of mattress toppers can be thrown in the wash with your other bedding. Just remember, a mattress topper doesn’t eliminate the need to periodically clean and flip your mattress.

    1. Set Yourself a Reminder

    Spring cleaning is a great opportunity to clean your bed, but you should be doing this more than once a year. Some activities, like washing your sheets, should be performed several times a month. If you have trouble adhering to that schedule, set calendar reminders to keep you honest.


    This post was posted in Education

  • How to Get a Good Night’s Rest in a Hotel

    Posted on April 12, 2018 by Core Products

    By Brian Acton

    hotelsleepQuality hotels make every effort to ensure you’re as comfortable as possible. But even an attentive staff, full amenities, and a comfortable bed can’t guarantee you a good night’s sleep in a hotel. Because you’re sleeping in a new environment, away from your own bed, you might find it difficult to fall and stay asleep.

    There are a few things you can do to combat this “hotel effect.” Follow these tips to get a good night’s rest the next time you’re staying in a hotel.

    1. Request a Quiet Room

    If you already know you’re a light sleeper, you should request a room with a location that avoids disturbances. Requesting a room on the highest floor and furthest from the elevators will help you avoid the noise of guests and staff as you sleep.

    1. Get the Right Pillows

    It can be difficult to sleep on hotel pillows. Even luxury hotel rooms may have pillows that don’t offer the right level of support or aren’t made of your preferred material.

    You should test out your pillows when you arrive in your hotel room. If you don’t like the current pillows, call the front desk and see if they have other options. Alternatively, you can take a travel pillow along on your trip so you know you’re covered wherever you go.

    1. Block Out Noise

    Are the city’s ambient noises disturbing your sleep, or is the silence of the country keeping you up? Either way, environmental noises (or the lack thereof) can throw off your sleep. In this case, soft music or white noise from a fan or sound machine could help you get some shuteye. You may even prefer earplugs.

    If you haven’t packed supplies, the hotel might stock fans, sound machines, or earplugs for guests. If the noise is really disturbing - for example, nearby construction sounds - you may need to request a different room.

    1. Adjust the Temperature

    You should adjust the hotel room’s thermostat to a comfortable sleeping temperature as soon as you arrive. That way, you can verify that the air conditioning is working properly and ensure that there will be plenty of time for the temperature to adjust before you go to sleep.

    1. Block Out Light

    Many hotel rooms already have blackout curtains or dark blinds, but even a sliver of light can feel invasive when you’re in a new environment. You can get creative and seal out light by lining towels along the front door and using clothespins to pinch curtains or blinds together.

    Alternatively, you use a sleep mask to block out all light.

    1. Do Not Disturb

    The “Do Not Disturb” signs are put in your room for a reason. Make use of them! Hang the sign on your door at least an hour before bedtime, and don’t take it off until you’re fully awake in the morning.

    If you anticipate getting calls in your room, you may also want to tell the front desk you don’t wish to be disturbed until morning. 

    1. Follow Your Normal Routine

    If you follow a specific routine at home to relax before bed – such as reading a book or taking a bath – you should try to maintain that routine during your hotel stay. It can help you maintain your normal sleeping patterns.

    1. Eat Right and Exercise 

    Traveling doesn’t give you an excuse to skip healthy habits. Consistent exercise and a balanced diet promote healthy, restful sleep. Try to hit the hotel gym before work, or do some of your sightseeing on foot. And while you shouldn’t necessarily begrudge yourself some decadent room service, don’t overdo it.  Make sure to balance your meals.


    This post was posted in Education

  • 6 Ways You Can Use Hot and Cold Therapy Packs for Relief

    Posted on April 4, 2018 by Core Products

    By Brian Acton

    hotcoldHot and cold therapy packs are versatile products that can be heated or cooled to provide quick relief for a variety of aches, pains, and injuries. In most cases, you simply apply the pack to the area that’s causing you discomfort. And while they may not have instant healing power, hot and cold packs can help you recover and manage pain.

    Here are six issues that you can relieve with hot and cold therapy packs.

    1. Joint and Knee Pain

    Recurring joint or knee pain and stiffness, such as that caused by arthritis, can be soothed using a heated pack. That’s because heat enhances circulation and delivers nutrients to your joints. This helps your joints lubricate, encourages the healing of tissue, decreases stiffness, and even distracts you from your pain.

    This kind of heat therapy is often recommended to warm up stiff joints before physical activity.

    1. Sprains and Overuse Injuries

    Cold therapy is better suited for acute or severe pain that causes inflammation or swelling, such as a sprain or overuse injury caused by accident or exercise. Applying cold packs to your injury restricts your blood vessels, slowing down circulation and reducing swelling. Cold temperatures also numb your nerve endings, which dulls pain.

    If you frequently work out, cold packs can relieve sore muscles that have been overworked.

    1. Everyday Muscle Soreness and Aches

    Heat therapy can provide welcome relief for everyday muscle soreness and common aches and pains. Heat therapy soothes and relaxes your muscles, reduces spasms, and can provide you a greater range of motion. If your pain isn’t injury-based but is an everyday soreness, heat therapy is the way to go.

    1. Migraines

    Although it may not work for everyone and the reasons why are poorly understood at best, cold packs can help provide relief from migraines. Anecdotally, many migraine sufferers have reported significant pain reduction when using cold therapy.

    1. Dry Eyes

    Heat therapy can even provide relief to dry and tired eyes caused by allergies, aging, or staring at screens. A moist heat pack can help reduce evaporative tear loss, keeping your eyes lubricated. You can heat up the MicroBeads Dry Eye Compress Moist Heat Pack and deliver relief to your dry, tired eyes.

    1. Stress and Tension

    The type of discomfort caused by stress - such as muscle tension in your neck and back - can build up over time and become quite uncomfortable. By invigorating blood flow, heat therapy can help reduce that tension and provide muscle relief.

    In Closing

    Core Products hot and cold packs can be cooled in the freezer or warmed in the microwave and applied directly to the affected body area. When choosing to heat or cool your packs, a good rule of thumb is to use cold therapy for recent injuries with swelling and heat therapy for chronic or everyday aches and pains. 

    Sources:
    https://www.arthritis-health.com/treatment/alternative-treatments/when-and-why-apply-heat-arthritic-joint
    https://www.excedrin.com/migraines/treatment/ice-pack-for-migraines/


    This post was posted in Education

  • For American Diabetes Association Alert Day, Learn Your Type 2 Diabetes Risk Factors

    Posted on March 26, 2018 by Core Products

    By Brian Acton

    diabetesAmerican Diabetes Association Alert Day, intended to raise awareness of the risk factors for diabetes and encourage Americans to assess their own risks, is March 27th. Diabetes is a health condition that affects the body’s ability to regulate its blood sugar, and although it affects over 29 million Americans, more than 25% of them may not know they have it.

    The primary goal of the day is to encourage people to take the type 2 diabetes risk test, which only takes a minute to complete but can help you assess your own diabetes risk.

    So what factors do affect your risk of diabetes? Here are eight:

    1. Genetics

    The greater the prevalence of type 2 diabetes in your immediate family, the greater risk you have of developing it yourself. Although there is no distinct inheritance pattern (meaning diabetes isn’t necessarily passed down from generation to generation), research does show that certain genetic markers make you more susceptible to diabetes. If you have a family member (or members) with diabetes, you are more likely to develop it yourself.

    Even if you don’t know of any family members with diabetes, they could simply be undiagnosed.

    1. Weight

    Your weight is the single biggest predictor of developing type 2 diabetes, and 90% of people with type 2 diabetes are overweight or obese. When you are overweight, you put greater pressure on your body’s ability to produce and use insulin to control blood sugar levels, leading to a greater risk of diabetes. The rise of type 2 diabetes in the United States also correlates with the national rise in obesity.

    1. Age

    The older you get, the greater the odds you have of developing diabetes. Your risk for diabetes begins to rise at age 45 and increases dramatically at age 65. Being young, however, doesn’t eliminate the risk – children and adolescents can develop type 2 diabetes, and those that do are at a higher risk of other complications such as heart and kidney disease.

    1. High Blood Pressure

    High blood pressure, or hypertension, is both prevalent with diabetics and has been linked to a predisposition for diabetes.

    1. Lack of Exercise and Sedentary Lifestyles

    A lack of exercise and a sedentary lifestyle are big contributors to diabetes. If you rarely exercise and spend much of your time sitting, you’re already at greater risk for diabetes, but you also may be contributing to other risk factors such as obesity or high blood pressure.

    While regular exercise helps reduce your risk of diabetes, it doesn’t mean you’re in the clear. Sitting for long periods of time - whether or not you get consistent exercise - can also increase your risk. If you have an office job, you should make an effort to break up all that time you spend sitting at your desk.

    1. Gender

    Men are more likely to have undiagnosed type 2 diabetes, although this risk could be due to men seeing the doctor less regularly than women.

    1. Race

    Different races and ethnic groups are more likely to develop type 2 diabetes than others. African Americans, American Indians, Mexican Americans, and Asian Americans are among the groups that have a higher risk.

    1. Gestational Diabetes

    If you had gestational diabetes when you were pregnant, you also have a higher chance of developing type 2 diabetes later in life.

    Assessing Your Risk of Type 2 Diabetes

    Certain risk factors for type 2 diabetes, such as age, gender, and race, are beyond your control. But other factors, such as level of activity, weight, and blood pressure, can be improved. For American Association Diabetes Alert Day, make sure to take the test to determine your risk of developing type 2 diabetes, and then take action to reduce that risk level!

    Sources:
    https://www.coreproducts.com/blog/2017/09/15/stuck-at-a-desk-all-day-here-are-6-ways-to-maintain-your-health/
    http://www.diabetes.org/are-you-at-risk/diabetes-risk-test/?loc=alertday
    https://www.everydayhealth.com/type-2-diabetes/living-with/sedentary-lifestyle-increases-type-2-diabetes-risk/
    https://ghr.nlm.nih.gov/condition/type-2-diabetes#inheritance
    https://www.medicalnewstoday.com/articles/318472.php


    This post was posted in Education

  • How to Know When You Can’t Just “Walk Off” an Injury

    Posted on March 20, 2018 by Core Products

    By Brian Acton

    walkoffSome injuries are merely temporary aches and pains caused by minor accidents, exercise, or even everyday activities. But other injuries are more problematic, and may require rest, therapy, or other medical interventions.

    It isn’t always easy to tell which is which, and in the case of serious injury, “walking it off” can make the problem worse. Sometimes, there are warning signs that you’ve suffered a serious injury, and you need to get yourself to a doctor.

    Here are five signs you can’t just walk off an injury.

    1. You Know Exactly When the Injury Occurred

    Everyday aches and pains and overuse injuries will often occur subtly, and you won’t be able to pinpoint the cause of pain. You may have slept on your neck wrong, or walked a greater distance than normal. In these cases, you might be able to wait and see if the injury heals itself.

    Other times, you know exactly how you hurt yourself. If you roll your ankle or felt a muscle tear, for instance, you were probably able to immediately identify your injury. In these cases, you’re more likely to have severely injured yourself.

    1. It’s Hard to Walk

    You can’t walk it off when you can’t walk. If taking a few steps causes major pain, you may have fractured something. Even if you didn’t, you will probably need time to rest your injury so you don’t make it worse. If you can’t walk, it’s time to get yourself to the doctor (and put your feet up in the meantime).

    1. You Feel Unstable

    Injuries don’t always come with severe pain. But if you feel unstable or wobbly as you move, you could have sustained a severe injury. For example, a wobbly or unstable knee could be the sign of a ligament tear. If you’re having trouble supporting yourself, you should see your doctor.

    1. Pain That Doesn’t Dissipate

    Normal aches and pains aren’t always a cause for concern. Stretching, rest, and strengthening exercises can often help you overcome minor injuries. But pain that progressively worsens over time could be a sign of a greater problem.

    1. Head Injuries

    Head injuries need to be taken seriously. If you have any symptoms  - such as blurred vision, dizziness, or nausea - after taking a knock on the head, you may have suffered a concussion. Get yourself to a doctor.

    In Closing

    If you experience any of these warning signs, you may have sustained a serious injury. Even if not, it’s usually better to be safe than sorry, because serious injuries don’t always make themselves known. If you suspect you’ve been injured, you should see your doctor to address the issue before it becomes worse.


    This post was posted in Education

  • 7 Ways to Improve Your Sleep for Sleep Awareness Week

    Posted on March 12, 2018 by Core Products

    By Brian Acton

    sleepThe National Sleep Foundation’s annual Sleep Awareness Week is March 11th  - March 17th this year. The organization is devoted to educating the public and promoting the benefits of a good night’s rest.

    Sleep is an important component of your overall health, affecting your physical and psychological wellbeing and dictating the quality of your waking life. If you aren’t getting good sleep on a regular basis, Sleep Awareness Week is the perfect time to take action.

    Here are seven ways to improve your sleeping for Sleep Awareness Week.

    1. Start Following a Sleep Schedule

    Your circadian rhythm (also known as your internal clock) regulates your sleeping and waking cycles. If you go to sleep and wake up at random or inconsistent times, you’re disrupting that rhythm and your body will have trouble recognizing when it’s time to sleep and wake up. If you go to bed and wake up at the same time every day (even on weekends) you’ll help your body maintain its internal rhythm and you’ll get better rest.

    1. Get a Better Pillow

    The quality of your sleep can depend on your pillow. A pillow with the wrong level of support will lead to neck pain or stiffness. Some pillows tend to retain heat, making you sweat. Others are simply uncomfortable, causing you to toss and turn. If your pillow isn’t getting the job done, it’s time to get a better one.

    1. Ditch the Electronics

    The light emitted by electronics, such as televisions, cell phones, and tablets, inhibits the production of melatonin, a hormone that helps you fall asleep. Using gadgets right before bed can actually sabotage your ability to get a good night’s rest. Lay off the electronics at least an hour before bed.

    1. Block the Light

    If you don’t hang curtains, or if the curtains you do have let in too much light, you might be reducing your ability to get a good night’s sleep. Outside light can cause you to wake up or prevent you from getting a truly deep sleep. Investing in some blackout curtains could do you a world of good.

    1. Get Some Exercise

    A consistent exercise routine reduces stress and tires you out, making it easier to doze off and improving the quality and duration of your sleep. Getting into exercise will convey many other health benefits as well. Just avoid exercising immediately before bed, as the stimulation and increased heart rate will actually make it harder to fall asleep.

    1. Relax

    This may seem obvious, but your body needs time to unwind before bed. If you’re running errands or working right up to the moment you go to bed, your mind may still be too active and stimulated to allow you to get quality sleep. Give yourself some time to relax.

    1. Reduce Noise

    Busy streets and loud neighbors can contribute a lot of sleep-disturbing environmental noise. On the flipside, some people have trouble falling asleep when it’s dead silent. You can reduce noise with earplugs or create a better noise environment with a sound machine. These solutions are affordable and easy to use. 

    Sources:
    https://sleep.org/
    https://sleepfoundation.org/sleep-topics/what-circadian-rhythm


    This post was posted in Education

  • Seven Ways to Deal with a Sprained Ankle

    Posted on March 6, 2018 by Core Products

    By Brian Acton

    ankleSprained ankles sound like minor injuries until you suffer one, and your routine is majorly disrupted. Just walking around can be extremely difficult and painful with a sprain. The problem is compounded if you’re usually very active or if your job requires you to be on your feet.

    While there’s no quick fix for a sprained ankle, there are things you can do to aid recovery and get back on your feet. Here are seven ways to deal with a sprained ankle.

    1. Cold Therapy

    Applying cold to your ankle for the first two to three days after your sprain can make a big difference. You should ice your ankle every few hours for 10 to 20 minutes. The cold can help reduce swelling and provide pain relief. You can use hot and cold packs, but a Ziploc bag or bucket full of ice will do in a pinch.

    1. Elevation

    Anytime you sit or lie down, you should elevate your ankle above the level of your heart. This can reduce bruising and keep down swelling. You should try to keep your ankle elevated for two to three hours per day.

    1. Compression

    Applying compression to your ankle will also help reduce swelling and bruising. Wrapping the effected ankle in an elastic bandage will do the trick. Try not to wrap the bandage too tight - if it feels numb or the pain worsens, loosen the bandage a bit.

    1. OTC Medication

    Over the counter pain relief medications, such as ibuprofen or acetaminophen, can help manage the pain of a sprained ankle. NSAIDS such as Aleve will also fight pain, but reduce swelling as well. Check your medicine cabinet if you need a little relief.

    1. Ankle Supports

    When you still have to get around, an ankle support or brace can help. These supports wrap around your ankle to give you better stability, and they apply compression to reduce swelling. They’re easily adjustable and one size should fit most ankles.

    1. Exercises

    While you want to take it easy most of the time, you should perform some regular, light exercises. You can do range-of-motion exercises to improve your ankle mobility, stretching exercises to limber up, and strengthening exercises to bulk up your muscles and prevent future injury. Check out webmd.com for a good list of ankle exercises for sprained ankles.

    1. Rest

    Resting is one of the most important things you can do for your ankle. If you try to maintain your normal level of activity after a sprain, you could make the damage worse or re-injure yourself. You should avoid walking or standing on your ankle as much as possible. When you can put your feet up, don’t forget to elevate!


    This post was posted in Education

  • Four Common Causes of Back Pain (and How to Prevent Them)

    Posted on February 16, 2018 by Core Products

    By Brian Acton

    painBack pain is a common reason for doctor visits and one of the biggest causes of disability worldwide. But many of the top causes of back pain are avoidable. Knowing the common causes of back pain (and how to prevent them) can keep your back healthy and pain-free.

    Here are four top causes of back pain, and how to prevent them.

    1. Weekend Injuries

    If you lead a sedentary lifestyle most of the time, it’s easy to injure yourself playing with your kids or at a pickup basketball game on the weekend. You can also injure your back doing yard work, cleaning out the garage, or with any other activity you don’t often perform - especially if you’re usually idle.

    To prevent back injury, you should make your body accustomed to exercise (the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity each week). You can also stretch and strengthen your core using back strengthening exercises, which condition your muscles to support your spine and withstand stress. Regular exercise will help your body better resist injury.

    1. Improper Lifting Technique

    Whether you’re taking out the trash or hauling boxes around at work, improper lifting technique can cause injury and back pain. Using your back to carry a heavy load puts too much stress on your muscles and spine.

    Lift heavy objects close to your body, bending your knees and setting your legs apart. Make sure to engage your abdominal and leg muscles as you lift. When you’re walking and carrying, turn your entire body when you need to change direction. Twisting to the side can cause injury.

    1. Excessive Sitting

    The negative effects of a sedentary lifestyle are well documented and common in the age of the office job. Sitting too much puts stress on the muscles and discs in your back and neck. It also can lead to hip flexor tightness and reduced blood flow to your glutes, which help support your spine.

    You should get up from the couch or office chair on a regular basis to get some exercise. This will help your back and combat the other negative effects of prolonged sitting. You can up a periodic reminder to get up and exercise.

    1. Bad Posture 

    Good posture promotes spinal stability and strength. But when you slouch or stoop, you could be setting yourself up for back pain.

    You should be standing straight and tall, with your shoulders back. Your feet should be set about shoulder width apart, with your weight balanced on the balls of your feet. When sitting down, you should be sitting up straight with your feet resting flat on the floor in front of you. The top of your head should be pointed toward the ceiling, with your shoulders relaxed.

     

    Sources:
    https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817
    https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
    https://www.spine-health.com/wellness/exercise/back-strengthening-exercises
    https://www.spineuniverse.com/wellness/ergonomics/sitting-disease-its-impact-your-spine


    This post was posted in Education

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  4. 4
  5. 5
  6. ...
  7. 11