Hughes - Back Pain Relief: Home Remedies For Back Pain Prevention And Exercises To Supercharge Your Health And Live Pain Free!

Back Pain Relief:

Home Remedies For Back Pain Prevention And Exercises To Supercharge Your Health And Live Pain Free!

Kevin Hughes 2015

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Disclaimer

This book is for informational purposes only and the author, his agents, heirs, and assignees do not accept any responsibilities for any liabilities, actual or alleged, resulting from the use of this information.

This report is not professional advice. The author encourages the reader to seek advice from a professional where any reasonably prudent person would do so. While every reasonable attempt has been made to verify the information contained in this eBook, the author and his affiliates cannot assume any responsibility for errors, inaccuracies or omissions, including omissions in transmission or reproduction.

Any references to people, events, organizations, or business entities are for educational and illustrative purposes only, and no intent to falsely characterize, recommend, disparage, or injure is intended or should be so construed. Any results stated or implied are consistent with general results, but this means results can and will vary. The author, his agents, and assigns, make no promises or guarantees, stated or implied. Individual results will vary and this work is supplied strictly on an at your own risk basis.

Introduction

In general, we often take our backs for granted until it's already too late and we become injured. When exercising we often make the mistake of only focusing on our arms and legs in order to enhance our appearance. It's time to change all that!

This guide will go over prevention techniques, home remedies and exercises one can use in order to live pain free and get back to doing the things you love to do on a daily basis.

In this day and age the majority of us are now sitting in the car for hours a day commuting back and forth to work, then sitting at our desks for 8 hours a day of work, followed by sitting in front of a computer or TV for hours on end once we get home at night.

Over time this can wreak havoc on the health of your back and lead to some painful and chronic back injuries. It is my hope that you can take the knowledge found in this book and apply it to your lives in order to avoid these common pitfalls.

Thanks again for downloading this book, I hope it helps!

Chapter One: Common Causes of Back Pain

For most of us back pain can seem like something that is unavoidable. However, you're actually in better control of it then you'd imagine.

There's countless ways to injure your back during the course of a normal day but here are four of the more common causes that stand out.

1. Thinking you're invincible .

What I mean by this is many people will jump into any activity without thinking about the possible consequences. From finishing a few labor intensive chores around the house to playing a game of basketball or tennis. Over time these types of activities can begin to cause a lot of wear and tear on your back and lead to injury. It's not only important to stretch before doing strenuous activity but to incorporate some back exercises into your normal workout schedule in order to strengthen the muscles in your back. Building up your obliques and side abdominal muscles are crucial for the long term stability of your back. If you don't like weight training then try yoga or pool exercises. Another idea is to get an inflatable exercise ball you can sit on instead of always using a chair. As a bonus there's a ton of exercises you can incorporate an exercise ball into.

2. Improper Lifting Techniques .

Bending improperly and then lifting is a major cause of back injuries. Instead follow these few steps to improve your technique.

A). Bend at the knees and be sure to keep a straightened back. Do not bend from your waist.

B). When lifting keep whatever object your lifting in close proximity. The farther away the object your holding, is from you, the more stress you place on your back.

C). Don't hold the item your lifting above your armpits or below the knees.

D). Try and avoid moving something that is over 25% of your actual weight.

E). When lifting don't turn, twist, or pivot. Instead, keep you feet pointed at what your lifting, and stay facing it while you lift. Always be sure if you're going to change your direction, to do it with your feet, instead of the waist.

3. Carelessness During Day To Day Activities .

It's often the simplest of things that can cause the most damage. Something as innocuous as washing dishes, or emptying garbage can wreak havoc on your back and twist your spine if you're body isn't properly prepared.

Personally, I once threw out my back taking a dish out of the lower section of my dishwasher. It's not always lifting or moving the heavy items that will do us in. That is why exercising your back and abdominal muscles is such an important thing. You need to keep the core muscles of your body in shape to help ensure long term health.

One good simple exercise to incorporate is pulling your navel in towards the spine, as you try and imagine you're wearing something tight that is pulling in the sides of the abdominal muscles.. You can do this a few minutes a day and it'll help make a world of difference over time.

4. Driving & Sitting in General .

Long periods stuck in the car, or on a train, to and from work can do an incredible amount of damage to your back over time. The discs inside your back are spongy and help to cushion vertebrae in the spine. Unfortunately, these disc also have a bad blood supply.

When sitting still for long periods of time you're actually depriving the discs inside your back of the nutrition they require to function and remain healthy.. The more sitting you do, the more damage you inflict on these discs over time, and the more it stresses the entire back. Be sure to always take breaks every hour in order to stretch and get blood flow going.

Chapter Two: Basic Standing Tips

In this chapter we will be talking to you about how you should stand. Most of us dont realize how we stand affects our posture, feet and leg health as well as how pressure on our shoulders will affect our lower back. Read these tips and apply them to your everyday life.

Tip #1 Don't Lock Your Knees

Locking your knees when you stand is a terrible thing to do. When locking your knees, you're putting pressure on the joints in your knees, as well as blocking off an artery that supplies blood flow through the body. If you do this for a long time there is a slight possibility that you could pass out from it.

Tip #2 Put Your Foot On A Low Stool

To alleviate back pain it's a good ideas to place your foot on a low stool when standing. There is something known as swayback that occurs when you stand. This is when you have a protruding abdomen or slumped shoulders. To avoid this it is recommend that you help your posture by placing one foot on a low stool to adjust for your weight dispersal.

Tip #3 - Avoid Standing In One Position For Too Long.

It is a common practice in our work environments to stand in the same place for an extended period of time. When we do this we dont exercise our muscles, and as a result, we can start to become stiff. Jobs like security guards, doormen and others that require we stay in one place for a long time are among the most affected. If you find yourself in this position, it is highly recommended to take breaks, or stay active to keep your muscles loose and the blood flowing.

Tip #4 Avoid Leaning Backwards.

When standing you will want to avoid leaning backwards. When you lean backwards you will be putting extra strain on your lower back. When you lean backwards your center of gravity is shifted causing your spine to compress and pinch nerves.