backache

Some quick and easy exercise routines….

A toned belly keeps the back healthy. Try pilates or yoga moves that work you ab and back muscles. Kickboxing, running or swimming are all great ab workouts. Always remember not to hold your breath while doing crunches as it can prove to be harmful and increase the blood pressure and heart rate especially during the moves that work on the side muscles.

To improve the coordination, balance and stability, do the following exercises without shoes:
- Spread toes apart like a fan.
- Flex your toes up towards you and then pointing them away.
- Move your foot in circles both clock-wise and anti clock-wise.
- Do toe curls as much as possible and then releasing them.
- With our foot flat on floor, lift the big toe without lifting the other toes and then try to lift little toes but not the big toe. Follow up by keeping your toes and heel on the floor and lifting up the arch of the foot.
- Use the toes on one foot to squeeze a towel on the floor.
- Keep heel in place and drag the towel from side to side.
- Use feet to pick up items and after having a grasp on the item, toss it away from you using your toes and leg.
- Stand with the outside edge of your foot against a wall and push your foot out into the wall. Switch the position so that the inside edge of the foot rests against the wall and push in against the wall.
- Roll a small rubber ball under the sole of your foot to massage it.

Staircases provide a good away to burn off calories in 15 minutes.
- For first 4 minutes, warm up by repeatedly walking up and down one flight of stairs maintaining a steady pace.
- For next two minutes, stand facing stairs. Step right foot to the right side of first stair. Do the same with left foot with left stair. Continue.
- For a minute, squat the jumps. Face the stairs, hop up with both feet and land in a squat. Hold for 2 counts and then jump up to next step.
- For next two minutes, stand with left side facing stairs, left foot on first step. Step right foot in front of left onto second step. Repeat. This is called left side cross steps.
- For next two minutes, stand with right side facing stairs, right foot on first step. Step left foot in front of right onto second step. Repeat. This is called right side cross steps.
- For next two minutes, do some step lunges. Step up two steps with right leg, bending knee 90 degrees into a lunge, bring hands down to touch step in front of you. Stand and repeat with left leg.
- For next two minutes, power walk up and down as fast as you can.

This is a 15 minute routine.

Some equipment to help you:

Quick Fix: Total Cardio Kick

The Best Pilates Core Workout Video

Pilates Workout Routine For Toning Butt ‘n Thighs

YOGA FOR WEIGHT LOSS

20 Minute Weight Loss & Fatburning Yoga Workout

10-Minute Cardio Kickboxing Workout

| More

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What is the importance of maintaining a good posture?

Most of us lack good posture. A good posture has a lot of importance as it improves your appearance, makes you look taller, enhances your self confidence and self assurance, prevents aches and pains. Bad posture is one of the main cause for back pain. The three spinal curves i.e. neck, upper back and lower back needs to be kept in balanced alignment.

Sitting affects the back more than standing. Standing demands five times more on the spine and muscles lying down. To keep the spinal curves aligned, the muscles are needed to be strong and flexible.

- Poor posture can narrow the space between vertebrae and hence increasing the risk of compressed nerves.
- Poor posture increases wear on joints and can contribute to osteoarthritis.
- Bad posture can cause your pectorals contract and shorten if you sit bent over a desk all day. The back muscles lengthens and gets weakened making it difficult to lift the chest which is important for good posture.
- Contracted chest muscles contribute to shoulder injury, sore neck, back pain and fatigue.

Poor posture includes rounded shoulders, protruding buttocks and abdomen, arched lower back, head pushed in forward position. To improve poor posture and maintain a good posture,one thing that is most important is to maintain a healthy weight. Keep in mind the following points:

- The footwear that you wear while standing or walking plays an important part for maintaining a good posture.
- You should imagine as if a wire is attached to the top of your head pulling it upwards.
- Avoid standing or walking with an extreme curve in lower back.
- Tighten the abdominal muscles and flattening your stomach and hold for few seconds.
- Stand evenly balanced on both feet.
- While sitting, sit firmly back with shoulders against chair, chest lifted and upper back straight.
- Equal weight should be put on both buttocks.
- Thighs should be horizontal while sitting.
- Feet should be flat on floor while sitting.
- While working at desk, do not loo directly down at your work.
- While driving, seat should be positioned so that the wheel could be reached easily as well as brake, accelerator and clutch.
- Take a break if you are sitting for a long time.
- The mattress should be comfortable, not too hard but it should not sag. Early morning back pain is a sign of a poor posture.
- Lifting or carrying too heavy objects can cause poor posture.

Tips for healthy living…Also, bad posture can result to back and neck pain.

Resolve to keep happy and joyous and difficulties will run away from you. Enjoy the journey, enjoy every moment and quit worrying. Tips for healthy living are:

- Drink a pint of water first thing in the morning.
- Eat fresh fruits on your way out in the morning.
- Exercise.
- Drink herbal tea or just simple tea without sugar and milk.
- Eat a handful of nuts.
- Drink fresh juice.
To build up physical endurance:
- Do some cardio training
- Get into some vigorous sweeping, mopping or vacuuming as they burn a significant number of calories.
- Take the stairs instead of elevator.
- Do yoga.
- In sedentary job, take your breaks outdoors and have a brisk and short walk. Concentration and mood is also improved.
- Dance or do aerobics at home.

As one sits in front of the desktop screen or lie in bed working on laptop, you develop the risk of nagging pain in the shoulder. Back and neck pain is a result of prolonged sitting at work.
Problems faced are:
- Back and neck muscle spasm and pain.
- Back and neck soft tissue inflammation.
- Back, neck and shoulder pain on movement and involvement of other muscles.

Bad posture can cause headaches, excessive tension in neck area, chests, shoulders, arms and forearms, back, hips, thighs and legs. From back and neck pain, you can develop pain and numbness in the fingers, wrists or arms.
Good posture is very necessary:
-Fingers should be kept as straight as possible.
- Elbows should be resting at 90-100 degrees.
- Keys on left side of keyboard should be used by left hand. Right hand should not be forced.

Not doing so, can result into:
- wrist pain that moves up to elbow.
- swelling of wrists, numbness and lack of power.
- stiffness of arms and wrists.
- surgery

Things that can be done:
- use an ergonomic office chair with lumbar support.
- adjust the height of the chair so that upper thighs are parallel to floor. Back should be supported and angeled at 120 degree to keep spondylitis away.