Strenghtening abdominal muscles

To strengthen you stomach muscles, thus releiving back pain try this: lie on your back with your arms at your sides. Lift one leg off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the leg.

Basic benefits

Massage increases the flow of blood throughout the body which means more oxygen, and less poisonous toxins in our cells. It results with recovery of sprains and muscle strains, reduce of muscle soreness and better body flexibility.

Training for older person I

Take more time to warm up and cool down while exercising, because muscular adaptation and elasticity is generally slowed with age. Start exercising at a low intensity, especially if you have been mostly sedentary, and progress gradually.

Now it´s a time for visiting physician

Maybe you have some unusual sensation in your legs, or your back pain lasts for a couple of days.
It is time to visit a physician.
A physician should be notified immediately:
If there is no relief from pain after a few days in bed,
If pain is severe or recurs,
If radiating pain, numbness, tingling, or weakening occurs in the arms or legs,
If bowel or bladder dysfunction occurs.
You must do the same if a child or elderly person has back pain, or if fever and/or vomiting occurs with back pain.

Comfortable chairs

Avoid chairs that are too comfortable, they may encourage you to remain sitting for a long time without movement.

Practicing

During exercises focus on what are you doing at the moment. Practice yoga very slowly and in every moment control your movements and breathing.

What is it?

"Sit up straight!" "Stand up straight" "Pull your shoulders back!"
We all heard it as kids, and those were basic of our good posture.
Definition for posture can be: posture is a habit that is developed by repeating movements and patterns over time and in the majority of instances.
Maintaining good or bad posture is not something that is thought of, but it can be improved with many different techniques.
Good posture allows the body to function at its best, but "bad" posture can cause stiff necks, shoulders hunched forward or pulled tightly back, restricted breathing, tightness in the legs, backaches, headaches, and other painful symptoms.

Heavy backpacks

In order to minimize the stress on the back and shoulders, evenly distribute the contents with heavy items to the center of the pack. A padded waist strap is recommended to keep the weight of the pack near the body and to prevent it from swinging back and forth. Avoid large backpacks as there is a tendency to overload them.

Warming up

Before exercising, you should warm up with slow, rhythmic exercises;
Inhale deeply before each repetition of an exercise and exhale when performing each repetition.

First steps

Avoid activities that caused a pain, especially lifting, bending or twisting until the pain has gone for a few days.
Get moving as soon as possible, but try not to stay in one position, or do any one activity for more than 30 minutes.

Painkillers

You could use anti-inflammatory agents such as aspirin, ibuprofen, and naproxen.
Take this painkillers as recommended on the packet and never more than the recommended dose.
Before you take it always read instructions to make sure the tablets are suitable for you.

Sitting

To prevent back pain, advise your child to sit with feet flat on the floor and hips level with the knees.

Whiplash

Whiplash is a sudden movement of the head that can lead to injuries of intervertebral joints, discs, and ligaments, cervical muscles, and nerves. The injury can also extend to shoulders, arms and even low back.
It is the most common injury resulting from car accidents.

Beginning

In the very beginning, it is important to relax and concentrate on exercise. Try to put away everyday problems.

Sudden pain

Try lying face down on the floor, hands by your sides, immediately after the pain starts. This takes the pressure off your spine.

Supporting mattresses

Be sure your mattress supports good spinal alignment. If your low back hurts, sleep with a small pillow or knee wedge under your knees.

The common causes of lower back pain?

Pain in the lower back can restrict your activity and reduce your work capacity and quality of enjoyment of everyday living.
Low back pain can be caused by a number of factors from injuries to the effects of aging. The most common causes of low back pain are: low back sprain and strain, age, osteoporosis and fractures and protruding disk.

Hot pack

After spasms and acute pain subside, you can apply heat.
Hot pack you could apply with hot water bottle.
Don´t forget to cover the bottle to prevent burn.
A hot bath or shower might also help.

Flexibility

Regular stretching helps keep muscles long and supple. Improve flexibility through basic stretches. You must do it gently and don´t bounce!