Eight Simple Exercises You Can Do To Help Reduce Back Problems And Improve Your Posture
Almost everyone gets the odd backache now and again when they've been doing a bit of gardening, a touch of DIY or decorating. Most times you're able to take a few pain killers, a hot bath and maybe some analgesic cream, and things get better over a day or two.
But for a few people, things can suddenly go very wrong.
Rather than a "muscle twinge", a sudden pain lets you know something has gone drastically wrong in the lumbar region!
Or at least, it feels that way.
Apart from the rare occassion when you might have sufffered a slipped disc, most times it is still is only a muscular problem, but this time it's affecting the nerve endings leaving the spine. In short, one back muscle is exerting more force than the other, contracting more than the other, with the net result that a nerve has been "pinched" between two vertebrea.
Imagine your normal spine is a "T" shape. It has two elastic bands tied to the top, pulling down with equal force. Suddenly, one of those elastic bands loses it's holding power, with the result that the opposite side pulls down with even more force. You end up with a "lop-sided T" ... which is why people tend to tilt over to one side when a "muscle goes"
Similarly, the large stomach muscle is pulling you forward, and another back muscle is pulling against it. If the back muscle gets weak, the larger stomach muscle "twangs" back ... and you curve forward unable to straighten up!
These muscle spasms / nerve trapping can often lead to a condition called "sciatica" where the trapped nerve sends pain signals from the back and down the leg. As someone who has had the condition - twice - I know how painful it can be, and how difficult it is to find anywhere that's comfortable. You get to one position and think "Oh, that's OK" ... which lasts about a minute before you get a twinge of pain again, and you have to seek a new position.
In fairness, whilst your back is 'aggrevated' like this,
the only option is painkillers and rest.
However, the next stage on the road to recovery is to strengthen those back muscles, to reduce the effect of the much larger stomach muscles. And this is what this book sets out to show you how to do. It's not meant to cure a backache once you've got it, but steps you can take to prevent it happening in the first place ... or stop it occuring again.
Remember I said I've had sciatica twice? Well, I ended up having physiotherapy at a local outpatients. It took about six weeks, but gradually the muscles tightened, and also helped to reduce my "round shoulders" into the bargain.
Don't worry: They're not the strenuous type of moves you'd have to do at the local gym. They're simple moves you do sitting or laying on the floor, gently raising and lowering your arms and legs.
The guide is fully illustrated, so as well as explaining each exercise stage by stage, it also gives you an illustration of what you should be trying to achieve. It also includes simple "warm up" and "cool down" routines
The whole sequence takes 30 - 40 mins twice a day. (Believe me, once you start, you won't BELIEVE how lax your muscles were to start with, and your back will feel much more 'toned' once given a regular workout.
It's not a miracle cure.
Even after the 4-6wk "course", you shouldn't fool yourself into thinking you don't need to do the exercises anymore.
As the old adage says "Use-It-Or-Lose-It", and so it is with your back muscles. You need to keep them in tip-top condition, so ideally you do the same sequence once a month or so. (Come on: 40 mins once a month isn't too much to ask, is it?)
The PDF guide runs to 32 pages, and explains what has happened within your body, and then explains the moves required to help strengthen the muscles.
If you're a martyr to back problems,
do yourself a favour and check out this guide. Order now at the low price of just £7.95
As soon as payment has been made, you will be taken to a download area.
I hope this guide helps you reduce your back problems, but please - if you have an ongoing medical condition - check with your doctor before starting these exercises else you could aggrevate rather than improve the situation. And we wouldn't want to make things worse, would we??
Here's wishing you a healthy back soon.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Whilst the information is published in good faith, the publisher does not take any responsibility for possible consequences from any exercise, action or application of medication which results from reading or
following the information contained in this guide. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader should seek the advice of their doctor, physician or other health care provider.
- I am NOT a doctor, or a trained physiotherapist. However, the exercises quoted within WERE supplied by the physiotherapy department of a hospital in North Essex, UK
- The theory of what is happening to muscle groups that cause back pain is also based on research and assumptions made by the author.
- ** All graphics used in this guide were created using “Iclone5” software by Real Illusion