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