THE TOP 10 TIPS TO A PAIN-FREE BACK Following any period of prolonged inactivity, begin any exercise or fitness program slowly, and only after consulting with your primary health care provider. If you have any known medical condition or take any medications, it is imperative that you check with your doctor prior to making changes in your activity level. Speed walking, swimming, or stationary bike riding are great ways for beginners to start increasing muscle strength and flexibility. The best way to reduce, relieve, or avoid back pain though is through following a consistent program of core-strengthening exercises and simple stretches designed to help stabilize and strengthen the back. Losing excess weight also is helpful. All of the exercises and stretches contained in “A Healthy Back in Ten Minutes a Day”, when performed properly as demonstrated in the ebook and DVD, can be done by beginner, intermediate, and advanced exercisers. In addition to the obvious benefits of a properly designed exercise program, the following simple tips can lead to significant improvements in posture and general reduction in back pain. ♦ Always stretch tight muscle groups after exercise or other strenuous activity. It is not advisable to stretch before your activity. Stretching cold muscles can lead to injury, and since stretching relaxes the muscles, it can temporarily cause them to be able to exert less force. ♦ Don’t slouch when standing or sitting. When standing, keep your weight balanced on your feet. People often stand with the majority of their weight on one leg, placing much stress on that hip, and forcing your pelvis out of line. This will then cause your spine to be out of line as well. Your back supports weight most easily when curvature is reduced. ♦ At home or work, make sure your work surface is at a comfortable height for you. You should be able to work comfortably without bending over. This is also important when sitting as well. You should be able to work comfortably without slouching or rounding your shoulders forward. Computer monitors should be placed at eye level. ♦ Sit in a chair with good lumbar support and proper position and height for the task. Keep your shoulders back. Monitor your sitting position often and periodically walk around the office or gently stretch muscles to relieve tension. You can purchase a lumbar support to place on your chair, or a pillow or rolled-up towel placed behind the small of your back can provide some lumbar support. If you must sit for a long period of time, rest your feet on a low stool or a stack of books. ♦ Wear comfortable, low-heeled shoes. High heels force your pelvis into a forward tilt. This then throws off the natural curvature of your spine, which can result in back pain over time. ♦ Sleep on your side to reduce any curve in your spine. Placing a pillow between your knees can help. If you sleep on your back, place a pillow underneath your knees. Avoid sleeping on your stomach, and always sleep on a firm surface. ♦ Ask for help when transferring an ill or injured family member from a reclining to a sitting position or when moving the patient from a chair to a bed. These situations put you in awkward and mechanically poor lifting positions, which can easily lead to a muscle strain. ♦ Don’t try to lift objects too heavy for you, and always use proper lifting technique. You want to lift with your legs and not your back. Your legs are much stronger. Make sure you pull in your stomach muscles and keep your upper body straight, without bending at the waist or rounding your lower back. Try not to look down as this can cause your shoulders to round forward. Keep the object as close to your body as possible, and do not twist when lifting. ♦ Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A properly structured exercise program designed to help you lose weight will yield much greater results than if you try to lose weight simply by cutting calories. It is important that your fitness program includes exercises designed to strengthen all of the muscles of your core (abs and back) as well. “A Healthy Back in Ten Minutes a Day” provides you with more than a dozen exercises and stretches to do just that. ♦ If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate. Not that you really needed another reason to quit smoking... These simple tips, along with a consistent exercise program as described in “A Healthy Back in Ten Minutes a Day” will do wonders for a sore, cranky back. Other Recommended Resources A Healthy Back in Ten Minutes a Day Do you suffer from sore, tired, or weak back and abdominal muscles? If so, then you certainly aren't alone. Estimates are that 80% of the population will suffer from low back pain at some point in their lives. Now, with our exclusive program "A Healthy Back in Ten Minutes a Day", you can learn the secret to building a strong, healthy core and eliminating low back pain forever. This information-packed program will give you simple, concise instruction on how to properly perform the same core-strengthening exercise that Personal Trainers and Fitness Professionals use with their clients every day. No Equipment? No Excuses! Do you wish that there was a way to finally get in shape and lose weight without an expensive gym membership? How about without filling your spare bedroom or basement with some bulky, overpriced home gym machine? Well, you’ve found what you’re looking for. “No Equipment? No Excuses!” will show you how, with nothing more than a stability ball and some inexpensive resistance tubing, you can get a complete, full-body workout at home or anywhere. abcdefghijklmnopqrstuvwxyzABCDEFGHIJKLMNOPQRSTUVWXYZ.:,;- _!"'#+~*@§$%&/\´`^°|µ()=?[]1234567890