Why Do I Have Back Pain?
Solutions for Your Aching Back
Are you over the age of 30 and experiencing back pain every day? Do you find yourself wondering when and why this aching pain started, and how you can get it to stop? If so, you are not alone. Millions of people suffer from excruciating back pain every day with little or no hope for a cure. While some of these conditions are serious and need special medical care, most back pain can be relieved with a few simple behavioral modifications. Read on for helpful tips on alleviating your aching back pain.
1. Do you sit for long periods of time?
Sitting is hard to avoid these days. We commute through traffic in our cars, we sit for hours at our desks, and then we commute back home in our cars. Most of the population sits for at least 8 hours a day. All of this sitting could be taking a toll on your back. It is important to get up at least once every 2 hours to avoid adverse effects on your back. Get up and take a walk around your office, or walk around the block on your break. If you are in your car all day make sure to make a stop every 2 hours to stretch your muscles. If you spend a lot of time on the phone stand for at least 10 minutes every hour while you talk. Pay attention to the length of time you spend sitting each day, make sure that you are not sitting for long stretches at a time.
2. Do you practice proper lifting techniques?
Since most back injuries occur during an attempt to move a large or heavy object, it is very important to practice proper lifting techniques. The proper way to lift an object is to first bend your knees, grasp onto the object, and then straighten your knees while keeping your back straight. Make sure that you are not bending over at your waist, as this will put unnecessary strain on your back. Practice proper lifting techniques even when the object that you are lifting does not seem very heavy to protect your back from injury.
3. Do you have weak back muscles?
Weak unconditioned back muscles account for many peoples aching back pain. Protect your back against unwanted pain by regularly strengthening your stabilizing back muscles. You can strengthen these muscles by doing the following exercise right in your own home. The Superman Pose: Lie on your stomach with your arms and legs stretched out on the floor (as if you were Superman flying through the air). Exhale as you raise your right arm up until it is even with your shoulder and simultaneously lift your left leg up off of the matt. Hold this position as long as you can. Repeat on the other side. For a more advanced pose, start on your hands and knees, rather than on your stomach.
4. Do you have poor posture?
Your mom was right when she told you not to slouch! Having poor posture is another classic reason that people suffer from back pain. While sitting keep your head and shoulders erect with your feet on the ground, make sure that your lower back is supported, and that the chair is not pressing into the backs of your knees. Keep yourself aware of your posture throughout the day to avoid slouching. If you continuously find yourself slouching place a mirror at your eye level while sitting properly, and periodically check to see if you are aligned with it or not.
5. Do you have tight or stiff muscles?
Do you find it hard to touch your toes? Do your legs and lower back feel stiff and unmovable at the end of the day? Limbering up your tight muscles is a great way to relieve back pain. Make it a habit to reach down towards your toes to stretch out your hamstrings. You should hold this for at least 30 seconds. For another good stretch, sit on the floor with your legs straight out in front of you. Lean forward at your waist, keeping your back straight, and reach toward your toes. Exhale and reach even further.
You dont have to suffer from back pain any more. Make the decision to change the behaviors that cause your back pain. Exercise regularly, making sure to get at least 30 minutes of continuous activity 3-4 times each week. I wish you the best in your quest for a healthy pain-free back!
Diana Keuilian, Certified Personal Trainer, and author of Avoid The Freshman Fifteen, has a proven method for avoiding college weight gain. Visit www.AvoidTheFreshman15.comto learn more. She is also the head Fitness Trainer for the nations leading online fitness site www.HitechPersonalFitness.comand board member of www.HitechTrainer.comLearn more at www.Keuilian.com
Fitness and Weight Loss Pointers Diana KeuilianWho among us can truly say that they are as lean and toned as they ever want to be? Most people, even the fitness buffs, are in a constant fluctuation between their ideal body and a body that is not quite ideal. So how do we sway this struggle in our favor? Quite often the difference between the body that you have today and the body that you wish you had is made up of simple daily decisions. Read on for simple fitness and weight loss pointers that could very well turn the body you have today into a masterpiece tomorrow!
Eating small meals every 2-3 waking hours will increase your metabolism and reduce fat storage. Make sure that these are healthy meals containing protein, carbohydrates and fat.
The easiest way to effortlessly lose weight is to not eat three hours before bed. It has been proven that not eating three hours before bed reduces fat storage throughout the night.
Eating a balanced diet is key in maintaining a healthy body weight. The American Council on Exercise suggests that this balance break down into 12-20% protein, 55-65% carbohydrates, and 25-30% fat.
The average Venti sized Frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Beverages such as this contain high amounts of sugar should be consumed rarely since the extra calories they contain are readily stored as fat.
Desserts should be eaten sparingly at an average of no more than two each week. If you have an insatiable sweet tooth, try munching on unsweetened dried fruit, or sugar free Jell-O.
Eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.
Fat free foods, when eaten in excess, will still be stored as fat! Fat free cookies and crackers are made up of a whole lot of SUGAR! Yep, the secret is out! Sugar is just as fattening of a substance than fat itself, when eaten in excess.
Take the time to incorporate these tips into your daily lifestyle, and you will be pleasantly surprised with your results! Remember that healthy weight loss takes time, so be patient! Make an effort towards your goal everyday and dont get discouraged!
Diana Keuilian, Certified Personal Trainer, and author of Avoid The Freshman Fifteen, has a proven method for avoiding college weight gain. Visit www.AvoidTheFreshman15.comto learn more. She is also the head Fitness Trainer for the nations leading online fitness site www.HitechPersonalFitness.comand board member of www.HitechTrainer.comLearn more at www.Keuilian.com
Are you over the age of 30 and experiencing back pain every day? Do you find yourself wondering when and why this aching pain started, and how you can get it to stop? If so, you are not alone. Millions of people suffer from excruciating back pain every day with little or no hope for a cure. While some of these conditions are serious and need special medical care, most back pain can be relieved with a few simple behavioral modifications. Read on for helpful tips on alleviating your aching back pain.
1. Do you sit for long periods of time?
Sitting is hard to avoid these days. We commute through traffic in our cars, we sit for hours at our desks, and then we commute back home in our cars. Most of the population sits for at least 8 hours a day. All of this sitting could be taking a toll on your back. It is important to get up at least once every 2 hours to avoid adverse effects on your back. Get up and take a walk around your office, or walk around the block on your break. If you are in your car all day make sure to make a stop every 2 hours to stretch your muscles. If you spend a lot of time on the phone stand for at least 10 minutes every hour while you talk. Pay attention to the length of time you spend sitting each day, make sure that you are not sitting for long stretches at a time.
2. Do you practice proper lifting techniques?
Since most back injuries occur during an attempt to move a large or heavy object, it is very important to practice proper lifting techniques. The proper way to lift an object is to first bend your knees, grasp onto the object, and then straighten your knees while keeping your back straight. Make sure that you are not bending over at your waist, as this will put unnecessary strain on your back. Practice proper lifting techniques even when the object that you are lifting does not seem very heavy to protect your back from injury.
3. Do you have weak back muscles?
Weak unconditioned back muscles account for many peoples aching back pain. Protect your back against unwanted pain by regularly strengthening your stabilizing back muscles. You can strengthen these muscles by doing the following exercise right in your own home. The Superman Pose: Lie on your stomach with your arms and legs stretched out on the floor (as if you were Superman flying through the air). Exhale as you raise your right arm up until it is even with your shoulder and simultaneously lift your left leg up off of the matt. Hold this position as long as you can. Repeat on the other side. For a more advanced pose, start on your hands and knees, rather than on your stomach.
4. Do you have poor posture?
Your mom was right when she told you not to slouch! Having poor posture is another classic reason that people suffer from back pain. While sitting keep your head and shoulders erect with your feet on the ground, make sure that your lower back is supported, and that the chair is not pressing into the backs of your knees. Keep yourself aware of your posture throughout the day to avoid slouching. If you continuously find yourself slouching place a mirror at your eye level while sitting properly, and periodically check to see if you are aligned with it or not.
5. Do you have tight or stiff muscles?
Do you find it hard to touch your toes? Do your legs and lower back feel stiff and unmovable at the end of the day? Limbering up your tight muscles is a great way to relieve back pain. Make it a habit to reach down towards your toes to stretch out your hamstrings. You should hold this for at least 30 seconds. For another good stretch, sit on the floor with your legs straight out in front of you. Lean forward at your waist, keeping your back straight, and reach toward your toes. Exhale and reach even further.
You dont have to suffer from back pain any more. Make the decision to change the behaviors that cause your back pain. Exercise regularly, making sure to get at least 30 minutes of continuous activity 3-4 times each week. I wish you the best in your quest for a healthy pain-free back!
Diana Keuilian, Certified Personal Trainer, and author of Avoid The Freshman Fifteen, has a proven method for avoiding college weight gain. Visit www.AvoidTheFreshman15.comto learn more. She is also the head Fitness Trainer for the nations leading online fitness site www.HitechPersonalFitness.comand board member of www.HitechTrainer.comLearn more at www.Keuilian.com
Fitness and Weight Loss Pointers Diana KeuilianWho among us can truly say that they are as lean and toned as they ever want to be? Most people, even the fitness buffs, are in a constant fluctuation between their ideal body and a body that is not quite ideal. So how do we sway this struggle in our favor? Quite often the difference between the body that you have today and the body that you wish you had is made up of simple daily decisions. Read on for simple fitness and weight loss pointers that could very well turn the body you have today into a masterpiece tomorrow!
Eating small meals every 2-3 waking hours will increase your metabolism and reduce fat storage. Make sure that these are healthy meals containing protein, carbohydrates and fat.
The easiest way to effortlessly lose weight is to not eat three hours before bed. It has been proven that not eating three hours before bed reduces fat storage throughout the night.
Eating a balanced diet is key in maintaining a healthy body weight. The American Council on Exercise suggests that this balance break down into 12-20% protein, 55-65% carbohydrates, and 25-30% fat.
The average Venti sized Frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Beverages such as this contain high amounts of sugar should be consumed rarely since the extra calories they contain are readily stored as fat.
Desserts should be eaten sparingly at an average of no more than two each week. If you have an insatiable sweet tooth, try munching on unsweetened dried fruit, or sugar free Jell-O.
Eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.
Fat free foods, when eaten in excess, will still be stored as fat! Fat free cookies and crackers are made up of a whole lot of SUGAR! Yep, the secret is out! Sugar is just as fattening of a substance than fat itself, when eaten in excess.
Take the time to incorporate these tips into your daily lifestyle, and you will be pleasantly surprised with your results! Remember that healthy weight loss takes time, so be patient! Make an effort towards your goal everyday and dont get discouraged!
Diana Keuilian, Certified Personal Trainer, and author of Avoid The Freshman Fifteen, has a proven method for avoiding college weight gain. Visit www.AvoidTheFreshman15.comto learn more. She is also the head Fitness Trainer for the nations leading online fitness site www.HitechPersonalFitness.comand board member of www.HitechTrainer.comLearn more at www.Keuilian.com
Labels: back-pain-causes, back-pain-in-children, home-remedies-for-back-pain
Posted In Upper Back Pain at
11:54 PM
