There are four major things that play an important part in strengthening your back to avoid pain while keeping your spine healthy.
Posture Awareness.
I know this is not the first time you have heard this, but it needs to be said again and again. Posture should always be in the forefront of your mind – when sitting, standing, and sleeping. When going to bed, consider sleeping on your side with a pillow between your legs. This will help keep your spine in alignment. When at work, consider sitting on an exercise ball instead of a chair. This will strengthen your core and, in turn your back. When standing, try not to put all of your weight on one side or the other. Keep your weight distributed evenly…primarily on the balls of your feet. Keep your knees slightly bent and feet shoulder-width apart. Stand straight and tall with your shoulders pulled back and your stomach tucked in.
Increase Flexibility.
Does your back go out a lot? Do you often experience pinched nerves? If so, it’s important that you get your spine back into alignment and keep it flexible. Chiropractic care is a great way to help get and keep your spine in alignment. You can increase flexibility by doing yoga and/or other various back stretches.
Exercise.
It is very important to strengthen your back and the surrounding muscles. Specific exercises can help you maintain a healthy back, Remember, pain is a warning sign so we can’t ignore it. The key to back health is in keeping it actively flexible and strong, or well supported by the abs and back muscles. The back and abs go hand in hand so the stronger your abs/core are, the stronger your back will be. While our TBIT-15’s are great for cardio endurance, leaning and losing weight, the Mini Intensive Workouts for strength and abs are great to follow and will increase the flexibility needed to eliminate back pain.
Heat & Cold Therapy
Any time you are in pain, putting ice or heat on the joint or muscle will lessen the pain. Cold treatment reduces blood flow to the injured area and reduces inflammation. Heat, on the other hand, is used for chronic pain. It promotes blood flow and helps muscles relax. Being patient and working through heat and cold rotation, based on type of injury or pain, is key. Do not exercise while your nerves are inflamed or swollen.
Pain pills are ok but only when you really need them, i.e: following a surgery, a major injury or if they were prescribed by your doctor. Pain pills do not heal the pain permanently. Try hard to self-heal keeping these remedies in mind and of course if none of these are helpful, call your doctor.
If you struggle at all on how to get started with an exercise plan, need guidance on how to eat clean and either lose or maintain your weight, I would really like the opportunity to be your Coach. Every one of our Fit-Tribe Members that are part of the online community receive this type of guidance, monthly, weekly and daily. As your on-call Coach, I can do the same for you. Consider making an investment in your health and join us today!
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