How To Stop Siatica & Back Pain - Lesson 3
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Hello and welcome to Lesson 3 of your Back Health & Exercise Course.
I remember it well… The fun. The special feeling. I thought it would last forever. It's called youth! And then some time later of course youth came to an end and my back started hurting.
So began the long search for something that would make it feel better and stop me worrying about my back "going out" all the time. Along the way I learned heaps of useful stuff about health and fitness and became adept at Yoga, Tai Chi, Qi Gong, etc etc all of which helped.
Without a doubt though The Better Back System has worked the best for me. It uses a set of unique exercises to loosen and strengthen your back. The results can be amazingly good in a very short period of time. Check out the Better Back System for yourself.
In lesson 2 we talked about how walking is a great, low impact exercise that will help your back (and most other parts of your body). You can do as much walking as you have time or inclination for. You can do it fast or slow. On the flat, or up a hill. On a path, or along the beach. You can walk around the floor at work for 30 seconds. You can walk up and down stairs. You don't need any complicated equipment.
The great thing is that it all helps and the more you do, the better it is for you. It's almost impossible to walk too much. So, make a commitment to yourself right now to walk more. Start with a few minutes a day and build from there. Every bit you do makes a difference to your back.
Tip: Rotate your shoulders forwards and backwards 5-10 times every couple of minutes as you walk along. This will help your neck and shoulders to loosen up
Other Things You Can Do To Look After Your Back Sit Properly.
- This means sit up straight, towards the edge of your chair, with a slight curve in your lower back and your shoulders back and neck straight.
Lift Things Correctly:
- This means bend your knees and lift with your legs, not your lower back.
- Hold things close to your body as you lift them.
- Clench or tighten your stomach muscles as you lift.
- Don't lift and twist at the same time.
- Complete the lifting movement before you twist
Set Up Your Workstation Correctly
- See the comments above about sitting properly.
- Your forearms should be horizontal.
- Your monitor should be at eye level.
- Mentally check your position every minute or so and adjust it.
- If you're like me, my tendency is to slump back against the chair backrest, let my lower back curve the wrong way and my shoulders and neck hunch forward - BAD!
Take A Regular Break
- Stop very 20 to 30 minutes for a quick stretch, or a short walk.
- Rotate your shoulders forwards and backwards 5 times each.
- Imagine someone has a string tied to the top of your head and is pulling you upright. Stand or sit up as straight and tall as you can for 5 to 10 seconds.
Remember: All of these things count and it's the combination of lots of little things that make all the difference to your back. Of course there are more specialised exercises for you back, and this is what we'll talk about in the next lesson.
Find out how to stop low back pain at www.sciaticacenter.com
