Tips for Stress free life > Expert Zone > Exercise
Exercise Tips by experts
|
| |
|
| |
|
|
Tips for Stress free life > Expert Zone > Exercise Exercise Tips by experts |
|
|
|
|
Defeating Back Pain Forever
Back pain, one of the most common physical, and debilitating ailments today, affects 70% - 80% of us at one time or another in our lives. However, as a result of the obesity epidemic, that number continues to climb. So if you are suffering or have suffered from back pain, you are not alone! Back pain suffers, resulting from wear and tear and the aging process, generally are over 40 years of age; but it is not uncommon for individuals in the 30's to experience back challenges. The complex spine changes during aging at varying rates from individual to individual as determined by genetic factors, lifestyle choices, and prior injuries. Just remember, the odds are in your favor that you will experience some sort of back pain in the future. So what do you do when that happens, and how do you prevent it from happening again? There lies two, seventy two million dollar questions. First off, don't panic! Over 95% of back pain does not require surgery, and will subside on its own anywhere from a couple of days to months. With the back, it is rather tricky to predict how quickly it will heal. Be patient, and keep positive! Please be aware that some chronic back conditions such as spinal stenosis, spondylosis, and osteoarthritis may never completely heal without a physicians care. Symptoms generally come and go, and then come and go again, where the recipient learns to manage the condition with medication, exercise, physical therapy, spinal blocks, and/or surgical intervention. Treatment all depends on the severity of the condition as determined by the physician's interpretation of the X-Ray, and/or MRI. Recovery Tips- 1. Avoid motions that irritate it, but don't stay in bed for days on end which will weaken you 2. Ice for the first 48 hours, then apply a heating pad thereafter. 15-20 minutes at a time 3. See your doctor if pain persists longer than 1 week. 4. Follow pain medication recommendations (such as NSAIDS) 5. Light massage, and pain free range of motion stretching 6. Light walking (no hills) can help 7. Physical Therapy- massage, electric muscle stimulation, ice, heat, exercise, stretching 8. Pool therapy 9. Don't panic! Be patient! Most cases will get better over time. 10. KEEP MOVING (pain free movement) is the KEY! Now that you are managing your back pain, let's focus on preventing it from occurring again. Depending upon the severity of your specific back condition, you can decrease the chanceof returning pain, manage ongoing pain, or possibly prevent a reoccurrance. But HOW? "The Secret Answer" - EXERCISE CORE MUSCLES in synergy with your particular condition. Your goal should be to safely strengthen your core muscles to the max. The core muscles keep you upright, balanced, and able to maintain your spine in a stable position. The muscles that need to be worked are the back, legs, abdominals, and hips. By keeping these muscles strong, and flexible, it will provide a more secure base adding protection for a vulnerable spine. Warning: if you don't strengthen your core, the older you get, the weaker your muscles become, and the more vulnerable you will be to pain. When I mention exercise the core, I am referring to doing the proper exercises for specific conditions. It is impossible for me to tailor this prevention protocol for everyone, since each person needs their own specific program with medical team input. However, I will give you a few basic back strengthening tips. In correlation with your specific condition, you must clear specific exercises with your health care team. Prevention Tips- 1. Stay active - use back smart exercises on a regular basis **I will be listing specific back smart exercises in future editions of the multimedia Wellness WORD Newsletter. To reserve your complimentary multimedia subscription, simply go, right now, tohttp://www.WellnessWord.com 2. While walking and exercising, maintain proper spinal alignment (good posture) 3. Keep your weight under control 4. Don't smoke 5. Strengthen your core muscles 6. Keep the muscles limber and stretched 7. Do cardiovascular exercise ( ex. walk) on a regular basis. 8. Lift with proper form (use legs); proper spinal alignment 9. Contract abdominals throughout the day to protect spine as well as strengthen supporting muscles 10. Avoid the following: Straight leg sit-ups Bent leg sit-ups during acute pain Leg lifts (lifting both legs while lying on your back) Walking at a high incline Lifting heavy weights above your waist (shoulder press, standing bicep curl) Any stretches done while sitting with your legs in a V position Toe touches while standing Running or repetitive stair climbing Excessive spine twisting, and bending My intention for writing this article is to inform you there is hope. You can get over back pain, and do certain things to prevent it from returning, or returning with more intense symptoms. Note: Please consult a physician for clearance prior to starting an exercise program. __________________________________________________ To receive your Multimedia Wellness WORD Newsletter for NO CHARGE, simplyvisit http://www.WellnessWord.com to get the final WORD on health, fitness, and nutrition in America today. Discover all the tips, tricks, and truth in multimedia (video, audio, and text).___________________________________________________ ***** Attention: Ezine Editors / Website Owners *****Feel free to reprint this article in its entirety in your eZine, Blog, Autoresponder, or on your website as long as the links, text, and resource box are not altered in any way. Jim O'Connor- Exercise Physiologist / The Fitness Promoter Copyright (c) - Wellness WORD, LLC Jim O'Connor, Beverly Hills celebrity fitness consultant, has conducted thousands of personal fitness consultations with celebrites, business executives, and highly motivated individuals throughout Los Angeles. He is the Chief Exercise Physiologist for WellnessWORD, LLC, a health, fitness, and nutrition promotion company. Jim is the author of a wellknown, world wide multimedia newsletter called Wellness WORD, published online every other week promoting the health and fitness truth. He also is the author of a popularebook called Home Gym Shopping Secrets. http://www.WellnessWord.com
MORE RESOURCES: See the complete list of Articles on Exercise here Have a look at Best Selling Books on Exercise
See also : Other articles on
Depression,
Grief Loss,
Happiness,
Humor,
Inspirational,
Motivation,
Google News
Why not be an expert yourself ? If you can write on
any of the above topic, you are welcome to submit your Submit
your article here |
 |
|
|
RELATED ARTICLES
VO2 Max- Exposing the Myth VO2 max is defined as the maximal amount of oxygen the body is able to extract and use to support work performed by the body. It is therefore an indirect measure of the aerobic power of the body, which is controlled by complex interactions between neural (brain and nervous system), cardiovascular (heart and lungs) and skeletal muscle factors. The Lactate Threshold - Reality or Fallacy? For many years exercise science has perpetuated the concept of a lactate threshold - a point during exercise where a sudden, sharp increase is noted in the concentration of lactate in the blood. This phenomenon is supposedly noticed when blood samples are taken from subjects performing incremental to max exercise tests much the same as a VO2 max test. How To Get Started With Exercise: The Magic Pill Of Your Weight Loss Program In a previous article, I mentioned the weight loss mantra of "Eat Less.. 3 Steps To Starting a Successful Fall Exercise Program Ah, the crisp cool breeze, the invigorating feel of the outdoors as the leaves start to turn colors, the sound of kids laughing on their way to school.Fall is the time for new beginnings. The Great Forgotten Exercise -- Parallel Bar Dips When it comes to building lower pectorals, triceps and frontal deltoids, dips are without doubt one the best exercises I've ever used. They are seldom used nowadays and the reasons are plain to see: you have to be able to handle your own bodyweight for reps - unless you have access to one of those fancy-dan machines that allow you to dip (or chin) with less than body weight. Physical Activity Versus Exercise: Is there a Difference? Quite often a client will come into the gym discouraged with their exercise program. The common complaint being lack of results. Best Abdominal Exercises to Get the Sexy Six Pack You Deserve The key to getting those sexy abdominals lies mainly on what abdominal exercises you choose to perform.Here are the best yoga Exercises for Removing Abdominal Fat Permanently!1)Dhanurasana-Bow PostureTechnique:1. 5 Ways to Fit Fitness In Five points to consider when you want to fit fitness into a hectic lifeWhen I tell people what I do for a living, many will tell me they wish they had the time to exercise, but just can't seem to fit it in. This is one of the biggest excuses people give for not making exercise a part of their life. Is Exercise Making You Feel Worse? I'm sure you've heard the following statement over and overagain: exercise can help you to beat stress, or alleviateanxiety or boost a depressed mind. This is only true inpart. Salsa Dancing for Fitness is Hot Salsa dancing is emerging as a refreshing replacement for conventional aerobic exercises. Classes based on the fiery music and movements of Salsa, Mambo, Cumbia, Merengue and more are starting to get people interested in Salsa dancing, while at the same time giving them a pounding workout. Arthritis Exercise - One Way to Relieve Pain & Stiffness in Your Joints (part 2) Even when you cannot make it out to walk or to an aquatics or yoga class, there are exercises you can do daily to improve flexibility, strength and conditioning when you suffer from arthritis. You can flex your legs while sitting in a chair facing forward, simply by moving your leg outward while keeping your foot on the floor and holding it there for a few seconds, then retracting it until your foot is behind you, then alternating to the other leg. How to Get The Most From Your Home Workouts A recent study found that home workouts may do even more good than workouts at a gym. This is good news for people who are time crunched and find it's too much trouble to make it to a health club. Rotator Cuff: Exercises and Strategies to Prevent Injury Have you ever experienced a dull ache or sharp pain in your shoulder or upper arm? Maybe you are unable to sleep on one side because your shoulder wakes you up at night. Perhaps, you have discomfort reaching behind your back to tuck in your shirt or grab your wallet. How to Start a Walking Program Did you know that walking is the number one participation sport in the world? Walking is one of the best things you can do for overall health and wellness. When you walk you use more muscles than any other sport. Super Secret Exercise Tips for People with Arthritis People with arthritis should exercise ? but they need to keep some valuable information in mind. Here are some important tips to follow:1. Speed Training With Intensity - Bound To Get Faster Bounding can be a great addition to your high intensity workouts - and it's essential to getting faster.I remember the first time that I ever bounded for speed. Unstable And Proud Of It! Power to the Push-Ups! When I get finished teaching you this never-before-seen version of the push-up, you're going to think that either I'm crazy or a genius or both! Of course, the results you'll get from it will speak for themselves.First, we need to set the stage for this version of the push-up. Your Guide to Joining the Right Gym Whether you want to look good on the beach this summer or loose the pounds the thanksgiving turkey puts on, a gym membership could be just the ticket.The facilitiesThe beauty of a gym is that everything you need is there. The Benefit of Back Exercises Back exercises are often prescribed effectively as an alternative to surgery. Doing daily back exercises can significantly reduce back pain related to a variety of common ailments. A Great Way To Spice Up Your Workouts -- Interval Training There's been a lot of buzz recently about Interval Training. So, you may be wondering what it really is and, more importantly, why you should incorporate it in your fitness workouts.
|
|
You are here |
|
| Exercise Home | Exercise Tips - Complete list | |
|
| Main Home | | Meditation Corner | |
|
|
| Recommend us | |
|
[About
us] [Contact] [Privacy
Policy]
Copyright 2006, Meditation
is Easy.com, All
rights reserved
