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How to Avoid Injury When Working Out: Safety Tips

It’s no secret that working out can be great for your health. But if you’re not careful, you can easily injure yourself. This blog post will discuss some safety tips to help you avoid injury when working out. Whether you’re a beginner or an experienced athlete, these tips will help keep you safe and healthy.

Via Pexels

Warm Up and Cool Down

One of the most important things you can do to avoid injury is to warm up and cool down properly. A good warm-up will increase your heart rate and body temperature, which will help prepare your muscles for activity. A cool-down, on the other hand, will help your body recover from the workout and prevent excessive soreness.

 

Stretch

Stretching is another important way to reduce your risk of injury. Before working out, take a few minutes to stretch all of the major muscle groups that you’ll be using. This will help improve your range of motion and flexibility, reducing your risk of injury.

 

Choose the Right Exercise

Not all exercises are suitable for everyone. Choosing an activity appropriate for your fitness level and health condition is essential. If you have any injuries or medical conditions, be sure to consult with your doctor before starting a new workout routine.

 

Use Good Form

Using good form is essential for preventing injury. When lifting weights, for example, be sure to use a controlled motion and avoid jerking the weights. If you’re unsure how to do an exercise correctly, ask a certified personal trainer from a reputable organization for help. You can click here for different fitness certifications available.

Know The Difference Between Good and Bad Pain

There’s a difference between the excellent pain of a challenging workout and the bad pain of an injury. It’s essential to be able to distinguish between the two. Good pain is usually muscle soreness after a day or two. This is called delayed onset muscle soreness, and it’s nothing to worry about. Bad pain, however, is sharp or persistent pain that doesn’t go away. This could be a sign of an injury. If you’re ever in doubt, it’s always best to consult with a medical professional.

 

Listen to Your Body

It’s essential to listen to your body and pay attention to any pain or discomfort you may feel. If something doesn’t feel right, stop doing the exercise and consult with a medical professional. It’s better to be safe than sorry.

 

Rest and Recovery

After a workout, you must rest your body so your muscles can recover. Avoid working out too often or intensely, as this can lead to overtraining and injury. Make sure to get plenty of sleep and eat a healthy diet to support your recovery.

 

Nutrition

Eating a healthy diet is vital for overall health, but it’s also crucial for preventing injury. Eating plenty of fruits, vegetables, and whole grains will help improve your joint and bone health. Getting enough protein is also essential, as it helps repair muscle tissue.

 

Following these safety tips will help you avoid injury when working out. Remember to warm up and cool down properly, choose the proper exercise, use good form, and listen to your body. And don’t forget to rest and recover after your workout. By following these tips, you’ll be able to stay safe and healthy while achieving your fitness goals.

How You Can Take Care Of Your Back As You Age

Back pain is reportedly one of the most common types of pain experienced by adults in the US, with one-half of all working Americans saying they experience back pain symptoms annually. As a middle-aged man, it is easy to assume that back pain is a common side effect of aging. Although this is true to some degree, excess pain and reduced flexibility needn’t be part of the aging experience. Consider these points if you want to learn more about taking care of your back as you grow older. As a driver, your back takes a lot of twists and turns, from the driver’s seat to loading and unloading at the drop of a hat. It’s easy to put off back care when you feel you don’t have time. But now is the time to pay attention to your back before it’s too late. 

  1. Get a back massage regularly.

How You Can Take Care Of Your Back As You Age

Image Credit

 

A study published in Pain Medicine revealed that massages could assist individuals with lower back pain. The study found that over 50% of individuals referred to a professional massage therapist for ten massage sessions over 12 weeks reported improvement. Consequently, consider seeing a massage therapist occasionally to manage your back pain and relieve other musculoskeletal problems that worsen your body pain. Alternatively, investing in a great massage chair for your home may be a more straightforward and practical way to enjoy the benefits of a good massage, so keep this in mind. However, remember that more intense chiropractic care may be necessary if you experience back pain due to spine alignment issues.

2. Make changes at work

 

Truck driver health and truck driver fitness also means the health of your back. Many people spend most of their work lives seated, and sedentary working positions have been shown to wreak havoc on your discs and bones. And a passive work environment doesn’t just apply to someone in front of the computer. Professional drivers also face back issues due to the extended lengths of time behind the wheel. The full effects of your sitting habits and posture might be more manageable as you are younger, but you cannot get away with many health concerns in middle age. Therefore, be more mindful of your posture by sitting upright in your chair with your shoulders back. Also, try to move around often if your job involves sitting for very long hours, like truck driving.

3. Watch your body weight

 

Extra weight implies additional stress on your spine and joints, and excess belly fat can cause your lower back and pelvis to slant forward eventually. Therefore, maintaining a healthy body weight is essential to ensure that your back isn’t burdened by more stress as you age. Thankfully, you can exercise regularly to stay in shape and prevent any additional body weight. In addition, watch your diet to guarantee a strong core that can protect your back as you grow older. And if you think you don’t have time for exercise, don’t stress. Before you even consider adding exercise to your daily regimen, consider looking at how much you move throughout your day, and use those downtime windows to move and groove. Movements like reaching, squatting, bending, twisting, and turning all add up and add to your truck driver fitness. 

4. Let your spine rest while asleep

How You Can Take Care Of Your Back As You Age sleeper mother trucker yoga blog

Your spine structures finally get a chance to rest and rejuvenate when you lie down to sleep after a long day. Consequently, it is best to maximize this opportunity to ensure that your spine rests in a supported and comfortable manner. The key here is to keep your spine naturally aligned, so placing a pillow under your knees to minimize stress on your lower back is crucial if you are a back sleeper. If you are a side sleeper, sleep with a pillow between your knees to balance your hips. You can also experiment with a neck pillow to support your cervical spine. However, proper spine rejuvenation can only occur on a firm mattress, so ensure that the bed you choose is hard enough to disallow any spinal sagging.

And when you are in pain and you need relief fast. Don’t forget your tube of STIFF Mother Trucker pain relief cream.

Stiff mother trucker pain relief cream

2 Special Techniques Where Healing Actually Works

2 Special Techniques Where Healing Actually Works

There are many ways you can recover after a hard workout. But there are some that are better than the rest. You are not the only one who may be wondering what these two ways are. And you could ask, why only two? Well, these techniques are special in the form of proven results. These have been taken from hundreds or thousands of people who have experienced these two and they are in general agreement that they have healed quicker. Healing is not the same as relaxing or even repairing. Healing is when your body gets stronger than before, not just back up to where it was. We commonly misuse the term, but the healing process specifically has a phase where the tears, rips, and muscle soreness is fixed and made tougher.

 

Ice and pressure

 

Many people don’t like to use heat or ice after a workout because it can feel really intense. Your body has only just finished a hard workout, your blood is pumping and you don’t need or want anything that will interfere with that. However, ice and pressure are both needed if you want to recover fast. And this type of healing actually works. The good part is, it only needs to last a few minutes.

 

You can use pressure wraps or just use a belt to tie the ice pack onto yourself. What you should do is find somewhere to lie back and relax. The ice is going to be intense and the pressure is going to make your body feel stiff around the area. You can do this in bed actually, it just solves the issue of having a frozen arm or leg, as you can tuck yourself under the covers when you’re done. 

 

2 Special Techniques Where Healing Actually Works- Mother Trucker Yoga Blog Post

 

Joint pain

 

Not many people know what a Chiropractor actually does. Take for example this service, Dr. Evan and Dr. Callan both received their doctorate in Chiropractic from Life University. But what does that mean? They use the most specific, scientific chiropractic techniques in the world. So the way they work is backed up by science. They heal joint pain above all else, but you never know, they could release some muscle tension due to their techniques. 

 

The key to this type of healing is, they, first of all, use the body’s innate ability to heal itself. This is done without the need to twist or pop your joints in order to remove the nervous system interference. This is key for the spine. They use specific and gentle adjustments instead, backed up by scientific studies. They will track and adjust your appointments so you can keep going until they see that the body has begun to heal itself due to the release of pressure. 

 

These two techniques have been shown to work. There is no doubt that ice and pressure work. It may be uncomfortable but it will only last a few minutes. Chiropractors have shown that their techniques have evolved, from loud pops to scientific-based gentle adjustments. 

 

Top 3 Trucker Injuries: And How To Avoid Them

top 3 trucker injuries mother trucker yoga blog image

Photo by Seb Creativo on Unsplash

Top 3 Trucker Injuries: And How To Avoid Them

There are many benefits to working as a long-haul driver (or trucker). However, the nature of the work sometimes means that you are susceptible to specific injuries, which, if not treated appropriately, could mean you have to take a lot of time off work. Not only could this lose you money, it means you won’t be able to get behind the wheel and do what you love for a little while.

With that in mind, here are the most common injuries that truckers have to deal with.

1: Sprains

Whether you are regularly lifting heavy cargo or attempt to do a two-person job alone, it’s relatively easy to sprain your wrist. However, a sprain can be incredibly painful, and if left untreated, can cause severe damage to your wrist/hand.

2: Back/Neck pain

Spending lots of hours behind the wheel, combined with poor posture, can lead to many back and neck injuries, which can quickly worsen over time.

3: Repetitive Stress Injuries

Repetitive stress injuries are caused when you repeat the same task over and over again. For example, you could get an RSI through how you hold the steering wheel or by sitting in the same position for too long. This can lead to painful swelling and inflammation.

However, there are several steps you can take to minimize the risk of injury moving forward – keeping you happy, healthy, and behind the wheel!

This includes:

Participating in Yoga. Yoga is a great way to remove any tension in your body and is also a great way to unwind after an incredibly stressful day. It can also help you recover from an injury and relieve the pain you may be holding in your neck, back, or shoulders.

Visit a chiropractor. There are numerous different ways in which you can take better care of your body – many of which can help you recover from injuries quicker or reduce the chances of getting injured in the first place. For example, you could arrange a visit with a chiropractor. When you visit a Chiropractor, you can treat injuries in your neck, back, and shoulder muscles, alongside reducing inflammation in your body. 

 

Working out. In addition to yoga, you should ensure that you include plenty of exercise into your routine. This is a great way to ensure that you spend time outdoors and positively impact your physical and mental health. Whether you work out with others or alone, you should spend at least 30 minutes a day exercising. 

 

Practice good posture. As mentioned previously, many of the above injuries are caused a result of poor posture. Therefore, you should work on improving your posture wherever possible. When sat in a truck, you should ensure that you have appropriate lumbar support and that your knees rest lower than your hips. You can find more guidance on proper driving posture here.

Taking regular breaks. Another way you can minimize the chance of getting injured when driving is by taking frequent breaks. Though the rule varies depending on the area you might be driving in, drivers are expected to have at least 11 hours rest after driving – but long journeys should include smaller breaks throughout the day.

 

Check out more great articles from Mother Trucker Yoga: 

How Chiropractic Can Help Truck Drivers https://mothertruckeryoga.com/2020/10/09/how-chiropractic-can-help-truck-drivers/

Benefits of a Chiropractor for Travel https://mothertruckeryoga.com/2020/10/13/benefits-of-a-chiropractor-for-travel/

Hot to Have Perfect Posture: VIDEO: https://youtu.be/kI0bTvP0KOg

STIFF Mother Trucker Pain Relief Cream Wake Up Feeling Great

Benefits of a Chiropractor for Travel

Benefits of a Chiropractor for Travel

 

Natural and holistic therapies have taken the whole medical field on a roller coaster. There are many therapies under natural healing, which is commonly known as Chiropractic.

The seekers for back pain treatment are mending their way to chiropractic manipulation. 35 % of about 22 million Americans are visiting a Chiropractic practitioner with a complaint of backache. The reason for this can be any injury or long hours sitting jobs like truck drivers, office workers, etc. Going on a vacation can become such a painful nightmare is not good at all.

There are ways you can prevent this problem like exercising, adjusting posture, using Backshield, etc. But the effective treatment for back pain lies in a chiropractic practitioner’s hands.

 

I first experienced chiropractic care 15 years ago at the suggestion of a naturopath. I had hip issues and chronic back pain and I was only 19. After my first visit, I had no idea what was all twisted up and it all made sense. I had twelve vertebrae out of alignment for what appeared to be some time (because they did not go back willingly) and a twisted pelvis which explained my mysterious hip alignment issues. Coupled with specific yoga stretches and strengthening exercises over time I have been able to resolve the majority of my body’s alignment issues. Chiropractic care is not a fix-all, but when implemented, with a credible and knowledgeable doctor of chiropractics correctly and coupled with more specific lifestyle changes you can feel better, wherever you are. 

 

What is Chiropractic?

 

Chiropractic is an alternative or complementary medical practice that manages or treats the musculoskeletal system problems with the primary concern being the spine.

People generally refer to it as “Chiropractor Adjustment.” This adjustment is a quick yet gentle thrusting action or movement performed at spine areas in spasm, painful, or can’t move properly.

 

Benefits of Seeing a Chiropractor Before Travel

 

Spinal manipulation is no-joke. It is a fantastic trick to prepare the back for the activity beforehand.

Imagine preventing or fixing a problem before its onset. How thrilling and enticing it would be? Chiropractic treatment works the same way.

Chiropractors search for the red zone areas to remove any obstruction in the way which manipulates the spine into a different exercise.

Starting the visit beforehand will make your trip more relaxing and luxurious.  

And I understand that some may feel different about chiropractic care and to that, I will say that there are good and bad to everything. And I suggest you research who you go to see prior to your first appointment. 

 

Benefits of Chiropractic Care After Travel

Chiropractor spine care mother trucker yoga blog post

Traveling leaves us feeling lethargic, muscle soreness, bearing backache, and unenergized. It takes days to get back to the norms while our body is readjusting itself into its old shape while not completely adjusting in the travel mode.

 

Vacations are fun only when we are healthy. It is no fun to return from the vacations with a burden of pains and soreness. And for truck drivers, when everyday travel, every day you are at the wheel, and every day you are sleeping on the road, pain, and soreness seems to be a regular part of life. 

 

Here comes the Chiropractic therapy for your rescue. If you didn’t visit a chiropractic practitioner before going on vacation, you could do it after returning home. It is better late than never. If getting in to see the chiropractor isn’t on your list of things to do prior to going back out on the road, you may want to consider that tune-up before leaving. 

 

If you didn’t know, TA Petro has chiropractors on duty at several travel centers. For a list of truck stops with these amenities, they have that available on their site! Take advantage of these amenities when you can. It can be tricky trying to do things like what appears everyone else is. But when you live over the road, that isn’t possible. Take refuge in the services others are doing their best to provide for you. A chiropractor, while you fill up with fuel, sounds like a win to me. 

 

Dissolving the Knots

With prolonged sitting, muscles of the neck or back tend to get kinky and painful. A chiropractor can help dissolve those knot-like structures and reduce the pain. Think of those knots as a ball of rubber bands that has been a ball for so long that the rubber bands are not sticking together. A good chiropractor will not only put your bones back in place but also access the muscles and tissues that surround those misaligned bones and work to release and reduce those boulders in the roadways of our tissues. This is one reason why I love techniques coupled with a chiropractor like a massage, or self-massage and stretching. 

 

Unwind the sore muscles

Traveling for some people means the restriction of their mobility. Continuous sitting for an extended period puts much pressure and strain on your muscles to adapt, which leaves them sore after all the hard work. The average person sits for 12 hours a day, and the fourth leading risk factor to mortality is physical inactivity or being sedentary. That’s 3.2 billion people each year dying from physical inactivity. 

 

A chiropractor can effortlessly remove the restrictions hindering the body’s mobility. The manipulation will make you feel like you can move freely and have no muscle tension while stretching them. And in addition, seeking out chiropractic care can help reduce symptoms, pain, discomfort, and even eliminate issues like sciatica, piriformis syndrome, cramping, plantar fasciitis, neck or back pain, sleep issues, and more. 

 

Sound sleep

We know the backache has got no chill, no matter in the day or night time. Overstock here is that it gets worse at night when the body starts to relax and rewind. Even if you are feeling fine in the day, it will catch up to you at night.

A chiropractor can help with your sleeping problems by relieving the strain and pressure on your body. The adjustment makes you feel relaxed and pain-free. And those adjustments can help with blood flow, the release of pinched nerves which all control different aspects of the body. So your sleep issues may not be just because you are an over the road traveler. 

 

I want to encourage you to do your research, educate yourself, and talk to people who have experienced chiropractor visits. Listen to their experience. Like anything in life, there are good and bad. People that have the touch of an angel and those that should not be doing what they are doing. I am certain there are truck drivers out there that should not be behind the wheel, yoga teachers that should never step foot on a mat again at the risk of hurting someone. But your health is really in your hands, and when given the opportunity to let someone else’s hands assist down that path to health and happiness, I want to encourage you to give it a try. 

 

Have you read…

 Can yoga help with back pain for travelers? – Blog

Have you tried it?…

STIFF Mother Trucker Pain Relief Cream!

6 Rules for Over the Road Fitness

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6 Rules for Over the Road Fitness

 

The idea of over the road fitness is not the norm for some. And for others, they think of it only as taking their traditional workout with them. And that is great. But for the rest of us, being smart and looking at how you can add movement, fitness, health into your day, even while doing what you always do is what I call over the road fitness. And fitness in your everyday life!

 

Long drives can trigger multiple health issues! Old News!

We can pull through the long-distance travels effortlessly!

Good News!

Let us take look at

“How can we avoid backache on the way?” Back pain is not new news, but the reality is there is a large group of people who have back pain, or any pain and it doesn’t bother them enough to make a change. There is a story that a mentor told me some years ago. 

 

There was a cat laying on a nail crying meow. 

And the owner’s friend asked, “why is the cat meowing?” 

And the owner said, “oh, she’s laying on a nail”. 

And the friend said, “well, why doesn’t she just get off the nail?” 

The owner said, “Because it doesn’t hurt that bad”. 

 

The moral of the cat story is some people’s pain is only bad enough to complain about it. They don’t actually want to do something about it. Where is your pain? Where is your desire for being healthy and improving your fitness? We won’t change anything we don’t want to change. Here are a few road rules to help you stay healthy, fit, and happy while traveling, driving, rolling down the open road. 

 

Forestall the trigger

Each time you enter your car or any vehicle, open your door wide. Use your hand to hold the seat, keep your back straight, bend your knees, and take your seat at your near edge of the seat while facing the vehicle. Then, in one move, lift and swing your legs together and place them on the car’s foot-mat.

 

Adjust your seat accordingly.

You just can’t fix your seat where you can see everything clearly to feel like a boss on the road and let your back handle all the discomfort in the world.

Setting your seat at a height that your hips lie in the same height as of your knees is more befitting.

Are you in need of a new truck seat? Many drivers think they can’t afford a supportive truck seat. But can you afford years of pain, spinal damage, and discomfort from years of driving? Invest in yourself before things breakdown- that includes your body! Check out the AIR CHIEF STANDARD STYLE ON-HIGHWAY TRUCK SEAT from Bud and Tony’s Truck Parts.

Standard Features to this seat include:

Air Chief Seat Mother Trucker Yoga blog

  • 20” Wide Soft Seat Cushion
  • Height Adjustable Headrest (can be removed)
  • Fully Reclining Backrest
  • Triple Chamber Air-Lumbar Support System
  • 3-Position Seat Cushion Extension & Tilt Adjustment
  • Fore & Aft Slides (7 Inch Tracks)
  • Poly-Dynamic Air-Suspension™
  • Integrated Isolator
  • ICP -moves with Suspension & Isolator
  • Bellow

 

 

Relax Your Body

Easy Stretches for Travel with Mother Trucker YogaDo not sit like a statue and try checking regularly, reminding yourself to relax your arms or legs while driving. Not only will it trigger back problems but will also hamper with blood circulation. Muscle cramps and stiffness. Let’s be honest, we get lazy and even though we can move while driving, we don’t. So make it a point to move more while driving. Need help getting creative with movements? Check out Mother Trucker Yoga’s Audio Easy Stretching for Travel: Safe Yoga While Driving Download.

 

 

Arms position and pedal distance

Your arms should be bent at 20-30 degree angles while your legs should bend at a 45-degree angle. It will prevent you from slouching and support your spine. Look for your sweet spot and commit your driving for a lifetime to it. This may require you to purchase additional support tools for your truck or vehicle. 

 

Lumbar Support

This invention is no less than a blessing for people suffering from backache—use quality lumbar support to keep your back in a right and comfortable position. BackShield is lumbar support designed for a comforting cushioning effect to your back and improves your posture. It is conveniently portable and can nicely fit in cars, trucks, and R.V.s. Purchasing yourself a BackShield is a profitable investment for your lifetime. Use our code at checkout: MTY10

In case you don’t want to buy lumbar support, you can roll a towel and place it in the back near the lumbar vertebrae. But take it from me, it won’t work like a BackShield. 

BackShield for RV Driving

Mirror Positioning

Position your mirror at the right angles to avoid unnecessary twisting and turning of your neck and back. And when you look out at your mirrors use your whole body, look at that mirror peek as a movement for your body too. 

 

Other Important Points

Take small intervals

If you travel a long distance, it will help your body relax from stiffness in your muscles. Stretch your body, walk for a few minutes, and restart your journey.

Hydration

Keep yourself hydrated on your way. Generally, our mind and body are on autopilot mode while driving, and our blood pressure tends to lower down a bit, and we start to feel off. To maintain your blood pressure, you need to hydrate your body frequently to stay in a conscious state and a good mood.

Music Therapy

Listen to your favorite music album. It will help your nerves to calm down and relax your entire body.

Fuel your body

Don’t let your stomach starve. Give it proper nutritious food because, “When the tummy is happy, nothing is crappy!” when you are in a good mood, it will fight the stress hormone released in your body.

Drive Safely

Last but not least,

“Drive Cautiously”

“Follow the traffic rules.”

“Don’t get a ticket for speeding.”

 

Being fit is not an overnight change. And in my mind, it’s not based on weight, size, or gender. It’s based on how you feel. So ask yourself: “how do I feel?” And don’t be afraid to answer. So many people deny that they need to work harder, improve themselves, and pay more attention to their fit-ness in life. These road rules are meant to help you see the options available. You probably noticed that the rules above are not based on squats or hundreds of push-ups daily or running a couch to 5k. These are rules to help you improve the quality of your life! 

 

  • See more clearly where the road is taking you. 
  • See more clearly where it is you want to go. 
  • See more clearly how easy it can be to change lanes in your fitness and health. 

 

This post is sponsored by:

Bud and Tony's Truck Parts

Bud and Tony have known each other for over 50 years (brothers – from another mother you could say) and have been in business together for over 30 years. They have always believed in our economy thriving and work hard to make sure it continues upward. They both know the trucking industry has and will continue to be the backbone of our economy. With this in mind, they came together to be a part of this ever-growing, ever-changing but steadfast, and traditional business that will always keep moving American and the world forward.

The Benefits of Capsicum for Natural Pain Relief

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The Benefits of Capsicum for Natural Pain Relief

 

When I set out to create my pain relief cream, I had a list of ingredients I wanted in my pain cream and a list of what I didn’t. For the past 20 years I have been using, searching, and sampling other peoples pain relief creams and some of them worked, some didn’t. But all of them had something I didn’t like about them (in the ingredients). I have been saying, “one day, I’ll make my pain relief cream” for nearly five years. But when you live in a small town in Wisconsin, when will you plan to meet a manufacture and a formulator and someone who knows how to create a legit product? 

 

But while assisting one of my mentors at a workshop and hearing what I do with Mother Trucker Yoga, the great question came out of their mouth, “have you ever thought about creating a product?” A few months later, after several samples, ingredient combinations, texture trials, container sampling, and label creation- STIFF Mother Trucker Pain Relief Cream was born. 

stiff mother trucker pain relief cream blog

One of our favorite ingredients:

Capsicum or chili peppers are increasing their debut in the pain management department. You’ll find its chemical compound Capsaicin in many pain-relieving creams, gels, lotions, sticks, and sprays. Its topical formulation is an efficient pain management tool.

cap·​si·​cum | \ ˈkap-si-kəm  \

Definition of capsicum (Merriam-Webster Dictionary)

1aany of a genus (Capsicum) of tropical American herbs and shrubs of the nightshade family widely cultivated for their many-seeded usually fleshy-walled berries

 called also pepper

2an oleoresin derived from the fruit of some capsicums that contains capsaicin and related compounds and is used medicinally especially as a topical pain reliever

What is Capsaicin?

Capsaicin was first isolated from chili peppers or capsicum in 1878 in crystalline form. Capsicum except bell pepper has its hot and spicy flavor from this little fellow, a remarkable health-promoting substance. It increases gastric secretions and stimulates nerve endings.

Capsicum blog mother trucker yoga

The Scoville Scale

However, its intense burning and irritating properties make it intolerable. Since it is a self-administered medicine, prescriptions are not required. Hence, to avoid the side effects from large quantity administration, a tool named Scoville scale was derived by W. Scoville which is used to determine the healthy amount of capsaicin in these medicinal preparations.

Pain Relief Stiff Mother Trucker Blog Mother Trucker Yoga

Uses of Capsicum for Topical Administration

The topical formulation of Capsaicin is absorbed well through the human skin. It is conveniently useful in the relief of:

  • Minor aches and pains from daily life
  •  Joint pains from age or injuries
  • Backache from long-term sitting or driving
  • Strains from muscle overuse, or muscle underuse coupled with jarring movements
  • Sprains from exercise, work-related injuries, or life!
  • Stings and bites from  bees and insects
  • Chronic pain from injuries, stiffness, and lingering pain
  • Pains like sciatica and piriformis syndrome

Indications of Capsaicin

F.D.A. Labeled Conditions
  • Arthritis
    • Rheumatoid Arthritis
    • Osteoarthritis
    • Fibromyalgia
  • Musculoskeletal Pains
F.D.A. Non-Labeled Conditions
  • Neuropathy Postoperative complications
  • Postherpetic neuralgia
  • Diabetic neuropathy
  • Migraine
  •  Postoperative nausea and vomiting
  • Psoriasis

Stiff Mother Trucker for Hand Pain Relief

Mechanism of Action

Capsaicin works in topical administration, although its exact mechanism has not been elucidated yet.

Capsaicin is a neuropeptide-active agent that renders the pain-sensitive areas insensitive to the pain sensation by depleting and preventing the accumulation of pain impulse mediators (from peripheral to the central nervous system). With this phenomenon, painful sensations fail to travel to the Central nervous system’s pain-sensitive regions, which gives us temporary relief from the painful episode.

 

Precautions

Do not apply Capsaicin cream to the cuts and open wounds.

Wash your hand immediately after applying the cream to avoid unnecessarily touching the burn sensitive areas such as nose, eyes, or mouth, etc.

Always consult your physician for directions before using the cream to get desirable results.

 

Side-Effects

Like all other topical herbs, chemicals, treatments, and oils, there are precautions you wan tot take and things you want to consider when using. These side effects can occur due to excessive use or use in forbidden areas. They include:

  • Burning sensation
  • Itching or Irritation
  • Swelling
  • Redness
  • Pain 

These side effects are often short-term and are often associated with improper use (IE- private parts, eyes, mouth). Some notice this with its first use, but they will gradually fade away after its continuous application. In our STIFF Mother Trucker formula, we are using just the right amount of capsicum combined with other soothing and cooling ingredients to give you the perfect combination for your muscles and skin. 

 

Read your labels on ALL your pain relief creams. Read your labels, many focus only on immediate cooling, but nothing to penetrate deep, nothing to do anything beneath the surface. That’s where STIFF Mother Trucker comes in. Let us be your number one solution for pain relief that hits you deeply! 

Ready to try the amazing benefits of capsicum and our other amazing all-natural ingredients??

Grab a tube HERE + get FREE Shipping + Free Stickers

Stiff Mother Trucker Pain Relief Cream for Truck Drivers

Topical Pain Relief Just for Truckers

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Topical pain relief just for truckers when they need it most.

Have you ever really looked at topical pain relief creams and noticed what they are made with? I have been in the health and fitness industry for nearly 20 years, and pain is one of the top complaints students have. When I stepped into the trucking industry it was no surprise that pain, physical pain were also a chronic issue for drivers as well. Except for a driver, stopping and getting out of their truck is not always the easiest or even possible.

Having swollen joints from arthritis, inflammation from an injury, or chronic stiffness from lack of movement can cause quite a bit of pain and limit your ability to move. Physical pain is a pain in the butt, and getting relief when you are a truck driver is not always the easiest.

You may already have tried over-the-counter (OTC) pain relievers, and other pain relief creams. However having used more than 30 different pain relief creams on and off over the years, I constantly found myself liking certain things about this one, and disliking certain things about that one. And don’t even get me started on the crappy ingredients some creams put in- why? Because they can.

Working with truck drivers it became very clear that there wasn’t anything specifically for drivers. And one of the number one complaints I hear from drivers is physical pain, stiffness, tightness, P-A-I-N.

What is topical pain relief?

Topical pain medications are absorbed through your skin. Most people are familiar with creams, gels, or sprays that are put directly on the site of the injury, pain, or joint.

Because the ingredients are absorbed through the skin, it is suggested that wherever you use the cream (gel) you rub in thoroughly and massage into the area of discomfort.

How often should a topical pain relief cream be used?

Harvard suggested that a topical pain reliever should be applied two to four times a day for the best results. And is best when applied near a joint.

Pain Relief with Stiff Mother Trucker Blog MTY

What ingredients are best to look for?

After countless searches, time, and time again Capsaicin (Capsicum) was noted as a front runner for topical pain relief. This was an ingredient I never came in contact with when it came to topical pain relief options in the yoga and fitness industry.

Capsaicin (kap-SAY-ih-sin) causes the burning sensation you associate with chili peppers. Capsaicin creams deplete your nerve cells of a chemical that’s important for sending pain messages. Capsaicin is most effective if used several times a day. When used topically you often feel a deep penetrating sensation that often lasts for what our testers said was hours. You may also notice a slight read area where it was rubbed due to an increase in blood flow.

The Journal of Alternative and Complementary Medicine stated “Capsaicin is a powerful local stimulant that, with repeated applications, leads to persistent desensitization to pain. In each of these trials, the use of topical capsaicin produced statistically significant reductions in pain compared with the reductions in pain with the use of placebo.”

Peppermint has demonstrated anti-nociceptive and analgesic actions in multiple studies, especially with respect to its menthol constituent. For pain in a local area, the use of peppermint oil can aid in the relief of both pain and inflammation.

Arnica is a natural is a perennial plant found in the mountainous areas of Europe and North America that produce yellow-orange daisy-like flowers. Since the 1500s, the fresh or dried flowers of the arnica plant have been used for medicinal purposes.

A randomized study involving 204 people with hand osteoarthritis was published in Rheumatology International in 2007. It was found that daily arnica gel was as effective as daily ibuprofen gel, although neither treatment was compared to placebo. There also were minimal side effects with arnica.

Magnesium is an important nutrient. It has multiple functions within the body. These include:

  • regulating nerve and muscle function
  • supporting a healthy pregnancy and lactation
  • maintaining healthy blood sugar levels
  • maintaining optimum blood pressure levels
  • manufacturing and supporting protein, bone, and DNA health

One study done in the Journal of Integrative MedicineTrusted Source indicated that transdermal application of magnesium chloride on the arms and legs of people with fibromyalgia reduced symptoms, such as pain.

WebMD states that Menthol is a “medication” that is used to treat minor aches and pains of the muscles/joints (such as arthritis, backache, sprains). Menthol is known as a counterirritant. It works by causing the skin to feel cool and then warm.

These are just a few of the ingredients I researched and dove into knowing I wanted in my own pain relief cream. But more importantly, I wanted something natural, effective, and free of all the other junk.

When I started to dive into other topical pain relief creams, I really took notice of all the other “filler” ingredients, and working with a master formulated in the beauty industry she assured me that those ingredients do not need to be in there. And often those are used as “filler” ingredients.

Why should you have to read a label worried if junk ingredients are in there? Why should you have to worry that someone is poisoning you, or claiming something is “natural” when only one or two of their ingredients are?

You shouldn’t have to worry and you shouldn’t have to doubt.

First-Ever Topical Pain Relief Cream Just for Truck Drivers.

Mother Trucker Yoga is proud to introduce you to the first-ever Stiff Mother Trucker Topical Pain-Relief Cream made for truckers.

The perfect formula for pain on the go with no junky ingredients. But don’t worry you don’t have to be a trucker to use Stiff Mothe Trucker, everyone can benefit from our signature formula designed for those who need fast and immediate relief alongside long-lasting penetration.

Want to grab your bottle today?

Get FREE shipping for a limited time only and free samples to share with fellow drivers!

Stiff Mother Trucker Pain Relief Cream MTY Blog

For more articles on pain relief, check out Mother Trucker Yoga’s recent article on back pain: https://mothertruckeryoga.com/2020/02/18/put-back-pain-in-your-rear-view-mirror/

And check out Bud and Tony’s article on back pain contributed to:

https://www.budandtonystruckparts.com/truck-driver-back-pain

Can Yoga Help For Travelers With Chronic Back Pain?

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Dealing with chronic pain and living on the road is not easy. Beyond struggling with fatigue and being away from family, many travelers and drivers have a hard time finding time for exercise.

But sitting long hours without doing counteractive activities puts a lot of strain on your body – particularly the back. Consequently, many travelers and truck drivers develop chronic back pain. 

One of the most effective ways to find relief from chronic back pain is yoga. Yoga is suitable for all levels, easy to do anywhere, and relaxes your body and mind. 

If you do not have a yoga mat, you can still practice yoga while you are traveling. There are dozens of stretches and poses you can do right from your truck or car’s seat. 

 

Signs And Causes Of Chronic Back Pain 

Nearly every person on earth will experience back pain at least once in their lives. But for those who sit long hours, the pain soon develops into a chronic condition. 

 

Here are some common symptoms of chronic back pain:

– A continuous dull ache

– Pain that moves down to the hips and legs

– Limited mobility

– Pain that gets worse with sitting

– Pain that decreases when moving or changing positions

– Pain that persists for more than three months

Although most people with chronic back pain have similar symptoms, the causes can significantly differ.

 

What causes back pain?

There are many causes of chronic back pain. The cause can impact what you should and shouldn’t do in your yoga practice. 

Here are the most common causes of chronic back pain:

 

Muscle Strains And Imbalances

Frequent travelers can experience a strain due to prolonged pressure to their lower back while sitting. When one muscle is strained, the others take over, which creates a muscle imbalance that further aggravates back pain. 

 

Herniated Or Bulging Discs 

As we age or with prolonged stress on the spine, we can develop bulging or herniated disks. 

Bulging disk happens when the disc loses its fluid. It becomes compressed, and this causes sharp pain. A herniated disk breaks through the outer layer and presses on the nearby nerve roots. A bulging disc causes uncomfortable pain but also can cause weakness and numbness. 

 

Other Issues In The Spine 

There are many other reasons why you can develop chronic back pain. For example, you may be born with or have developed a deformity, such as kyphosis or scoliosis. 

Kyphosis is when your upper back is hunched, pushing your head forward and causing strain along the spine. Long term sitting can equally cause this, so it is vital to be aware of good posture and stretch regularly. 

Scoliosis is when the spine curves to the right or left. It may be slight by just a few degrees, but for others, when not taken seriously, it can cause a lot of pain and discomfort. 

Many people have found relief from these conditions in yoga. Still, it’s of the highest importance to be correctly diagnosed before you start your practice. Ensure that you seek educated guidance from a teacher or guide who has the experience, understands the body, and will take the time to explain the how’s and why’s to you. Seeking a skilled professional will ensure safety while practicing and a deeper understanding of your own body. 

 

How Yoga Helps Drivers With Chronic Back Pain? 

Yoga is a clinically backed method for combating chronic back pain. 

It increases muscle strength, especially in the torso. As you develop a stronger back, core, and chest, you will maintain a healthy posture.

Yoga also increases your range of motion. Lack of flexibility is a frequent cause of back pain and is a common concern in those who travel a lot. 

Finally, yoga calms you down and helps you to manage stress better. Beyond being problematic on its own, stress can further aggravate chronic back pain. 

If you never practiced yoga, it would be best to start with a studio class when you can, then take what you learned to start your self-practice on the road. 

 

How to Practice Yoga On The Road?

One of the best things about yoga is that you can do it anywhere.

Traditional yoga requires you to have a flat surface and a mat, but there are also some poses you can do in your seat. If you’re interested in those – lookup chair yoga poses. 

Travelers with chronic pain yoga props Mother Trucker Yoga blog post

Here are additional tips to prepare you for practicing on the go:

–       Have a bag with everything you need – pack comfortable workout clothes, a yoga mat, and maybe some props like straps and blocks. No time or space for a yoga bag? No problem. You can do many stretches in your jeans and boots and use things you have like a towel or belt as a strap. 

–       Schedule your practice – we are more likely to do something if it’s in our schedule. Try to designate at least 10 minutes for your sessions every day. Every little bit adds up. A stretch here, a pose there. Don’t be caught in the mindset of needed to designate a block out 30 or 60 minutes to exercise each day. The most important thing is to do something. 

–       Find online videos, like our platform designed perfectly for truck drivers and anyone else who lives on the road. Our easy-to-access online membership site is full of short, easy-to-follow videos showing you how to stretch, move and breathe right from the driver’s seat, sleeper, and right outside the cab of your truck or vehicle. Especially in the beginning having an educated teacher to guide you on video ensure that you do the stretches and poses safely and correctly. 

– Pack your pain relief cream, don’t forget to apply a soothing topical pain relief cream to those muscles that you have now woken up. A stiff body can feel like a glow stick cracked open to using when you start stretching again. The body has become stiff and can appear a bit sore after you first begin. Using a pain relief cream can help reduce the discomfort of your new routine if your muscles get a little cranky.

 

Check out some of our other great content: Neck Pain: 7 Ways to Drive Pain-Free 

Best Core Exercises for Truck Drivers

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Best Truck Driver Fitness Core Exercises When You Don’t Have a Lot of Time.

When it comes to driver exercises, and truck driver fitness, it’s time to update yourself, no more sit-ups, there is a better way. We have all heard how important it is to strengthen your core, but the only problem is most people are still doing traditional core work. 

What is traditional core work?

Traditional core work in my experience is exercised flat on your back, where you flex your body (crunch) up off the floor. When movements like these are coupled with flailing fast and furious body parts, you feel out of breath and hurt for the wrong reasons. Yet there we are calling “sit-ups” an excellent core workout when there is a better way. 

Times have changed and so has how we move, with the average person sitting 13 hours a day that’s enough if that’s not enough to consider moving more, I don’t know what is. And if you average in 8 hours of sleep on average, a person gets, that 21 hours PER DAY people are sitting. 

The stats don’t lie, we sit way to much!

How Truck Driver Fitness Can Help.

On top of all of that sitting at work, and for meals and commuting, the respondents:

  • Sit another 1-2 hours while watching TV (36 percent)
  • Game another 1-2 hours (10 percent)
  • Lounge for 1-2 hours for things such as reading (25 percent)
  • Use their home computer for 1-2 hours (29 percent)” (PRNewswire)

And truck driver or not- we Americans sit WAY TO MUCH! 

So when you choose truck driver fitness app to try to improve your health, fitness, and overall well-being, we want to make sure we are selecting movements that aid us in our everyday life. And truck driver fitness app is a thing and you want to be a part of it.

Why Not Sit-Ups for Truck Driver Fitness?

The traditional sit-up is done flat on your back; when core-based exercises are all performed this way, we lose the opportunity to use our back muscles (which are a part of our core). So if you are concerned with the health of your back and spine, it is best to opt for other movements when focusing on your midsection. 

Sit-ups also focus primarily on flexion, and for someone who spends most of their day sitting, this is not helping you. All of that flexion encourages the chest, pec, and neck muscles to stay short and tight, and the upper back and neck muscles to continue to be overstretched and strained. Think about your driving position (or if you are in an office, how you sit at your computer), after a few hours you end up with your head sinking forward and your shoulders and chest collapsing forward over the steering wheel. Like you would yank and pull on your upper body during a sit-up. 

Finally, those good-intentioned sit-ups only work a small portion of your core, and the movement you are choosing to do shortens the abs rather than lengthens them. And if you are going to work on your back, make sure you are finding what is called “neutral.” A place where your lower back is not pressed flat into the floor nor overly arched. Having a good understanding of where your core muscles are can make all the difference. 

So when you choose the best types of driver exercises to strengthen your core as a truck driver, choose movements that:

  1. Focus on form and function.

     Gone are the days that huffing and puffing, yanking and jerking your body all over the place, and calling it a good workout are over. Core exercises or not, challenge yourself and see how well you can hold a move or move slowly and control how you move every step of the way. 

  2. Focus on movements that extend more than flex.

    The extension works the body 408% (roughly 10x) more effectively than flexion does.

  3. Focus on movements that include working your back muscles.

    When all we do is “front core” exercises or what many of us call “ab” exercises we actually leave our back vulnerable to injury. By inadvertently over strengthening our front core and neglecting our back muscles (which are a part of our core) we can sometimes do more harm than good. (Read more about neck issues what exercises to do to help)

According to the American College of Sports Medicine (ACSM), core training is an essential part of any personal fitness routine. Your core helps transfer force and power from your lower to upper limbs. The stronger your midsection is, the safer you’ll be during exercise, plus when you have a stronger core, you are less likely to injure your back.

4 Driver Exercises to Strengthen A Truckers Core:

Driver Exercises #1 – Weighted Extension:

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Find a place to sit on your sleeper, the ground, or your floor at home.
  2. Bend your knees (optional place a pillow or small ball between your knees to squeeze for lower body stability. (If your tail bone is sensitive place a blanket under your tailbone)
  3. Grab your weight (1 lb – 10 lbs) and place it on your chest.
  4. Keep a straight spine (no rounding in the shoulders, upper back, or lower back).
  5. Inhale and exhale to prepare.
  6. Inhale slightly tuck your tail bone under and lean back to 45 degrees (do not go all the way down).
  7. Exhale and with control draw your body back up sitting tall and press your arms overhead/weight.
  8. Do not round your upper body when pressing up overhead. If your shoulders are tight press the arms to a 45-degree angle.
  9. Repeat this 10-30 reputations working on form, function, and control.
  10. Try this on our mini ball for 10x more core activation.

Core Exercise for Truck Driver Fitness Mother Trucker yoga Blog

Driver Exercises #2 – Oblique Weighted Twist

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Find a place to sit on your sleeper, the ground, or your floor at home.
  2. Bend your knees (optional place a pillow or small ball between your knees to squeeze for lower body stability. (If your tail bone is sensitive place a blanket under your tailbone)
  3. Grab your weight (1 lb – 10 lbs) and hold it in front of your chest (imagine there is a pole keeping your hands in front of your chest).
  4. Keep a straight spine (no rounding in the shoulders, upper back, or lower back).
  5. Inhale and exhale to prepare.
  6. Inhale slightly tuck your tail bone under and lean back to 45 degrees (do not go all the way down).
  7. Inhale and work to rotate to the right, really pay attention to your spine and rib cage rotating (not your hips and pelvis).
  8. Exhale and return back to center (stay at a 45-degree angle).
  9. Inhale and work to rotate to the left, go as far as you can without rolling onto one hip or rounding your spine.
  10. Repeat this 5 to 20 rep each direction.
  11. Try this move with our mini ball behind your back for 10x the core activation.

Oblique Weighted Twist Core Driver Exercise Mother Trucker yoga Blog Post

Driver Exercises #3 – Plank Oblique Twist

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Start on your hands and knees on the sleeper, ground, or your floor at home.
  2. Drop to your forearms and place your elbows and fists a forearm’s width apart.
  3. Step one foot back at a time until your body is in one straight line.
  4. Press your fists into the floor to help activate your core.
  5. Drop your tailbone between your legs and press your lower abs and hip bones into your lower back.
  6. Draw your shoulders back and breathe.
  7. Now rotate your hips and lower body to the right.
  8. Press your hips up slightly to activate your obliques.
  9. Hold for 5-20 breaths, then repeat the opposite side.

Plank Oblique Twist Driver Exercise for the core Truckers Mother Trucker Yoga Blog Post

Driver Exercises #4 – Plank Oblique Twist

Prep Time: 1 Minute

Total Exercise Time: 30 Seconds – 3 Minutes

  1. Start by lying down on your sleeper, the ground, or the floor.
  2. Adjust your pelvis so it’s level, do not press your lower back into the floor, imagine a small arch in your lower back.
  3. Draw your legs up to a tabletop position (optional: put a mini ball or pillow between the knees and squeeze for more stability) and flex your feet (you can opt to keep your feet on the ground OR do a few reps with one leg, and then switch to the other).
  4. Grab your weight (optional) and extend it up overhead. Turn the folds of your elbows towards your nose (shoulders move in external rotation).
  5. Inhale and exhale, work to stabilize your core, remember only go as far as you can keep your back and ribs from arching and pulling up towards the ceiling.
  6. Inhale, and begin to lower your legs towards the floor and your arms overhead.
  7. Reach through your fingers to stretch the shoulders.
  8. Exhale and draw your arms back up and knees back up over your hips.
  9. Repeat this 10 – 30 times moving mindfully with your breath. This is not a race.
  10. To make this more of a challenge (as long as you can keep your back from arching) once your heels meet 1 inch off the floor, press your legs long and engage your glutes and inner thighs.
  11. You go this!

Weighted core full extension truck driver exercises mother trucker yoga blog post

weighted core full extension Driver exercise mother trucker yoga blog post

Strengthening your core is extremely important regardless of your physical state or your age. When implemented correctly, you can experience a decreased risk of injury, better stability, and performance during workouts. A strong core improves the quality of life for everyone and reduces the chances of severe injury.

Age, mobility restrictions, or past injuries shouldn’t prevent you from strengthening your core. You can get all these benefits by performing these exercises safely and effectively. Focus on proper breathing and posture first and ditch the sit-ups. You’re bound to notice better balance and stability and may even see a reduction in back pain. But they won’t do anything for you unless you allow yourself to start today with 5 minutes of simple core work. 

Got Pain?

Check out our signature pain relief cream made just for truck drivers… AND… It works! Truck driver health and truck driver fitness app should be your priority.

Stiff Mother Trucker Pain Relief Cream for Truck Driver Fitness Mother Trucker yoga Blog