| Back pain, one of the most common physical, and | | | | for everyone, since each person needs their own |
| debilitating ailments today, affects 70% - 80% of | | | | specific program with medical team input. |
| us at one time or another in our lives. However, | | | | However, I will give you a few basic back |
| as a result of the obesity epidemic, that number | | | | strengthening tips. In correlation with your specific |
| continues to climb. So if you are suffering or have | | | | condition, you must clear specific exercises with |
| suffered from back pain, you are not alone!Back | | | | your health care team.Prevention Tips-1. Stay |
| pain suffers, resulting from wear and tear and the | | | | active - use back smart exercises on a regular |
| aging process, generally are over 40 years of | | | | basis**I will be listing specific back smart |
| age; but it is not uncommon for individuals in the | | | | exercises in future editions of the multimedia |
| 30's to experience back challenges. The complex | | | | Wellness WORD Newsletter.To reserve your |
| spine changes during aging at varying rates from | | | | complimentary multimedia subscription, simply go, |
| individual to individual as determined by genetic | | | | right now, to |
| factors, lifestyle choices, and prior injuries.Just | | | | While walking and exercising, maintain proper |
| remember, the odds are in your favor that you | | | | spinal alignment (good posture)3. Keep your |
| will experience some sort of back pain in the | | | | weight under control4. Don't smoke5. Strengthen |
| future. | | | | your core muscles6. Keep the muscles limber and |
| So what do you do when that happens, and how | | | | stretched7. Do cardiovascular exercise ( ex. walk) |
| do you prevent it from happening again? There | | | | on a regular basis.8. Lift with proper form (use |
| lies two, seventy two million dollar questions.First | | | | legs); proper spinal alignment9. Contract |
| off, don't panic! Over 95% of back pain does not | | | | abdominals throughout the day to protect spine |
| require surgery, and will subside on its own | | | | as well as strengthen supporting muscles10. Avoid |
| anywhere from a couple of days to months. With | | | | the following:Straight leg sit-upsBent leg sit-ups |
| the back, it is rather tricky to predict how quickly | | | | during acute painLeg lifts (lifting both legs while |
| it will heal. Be patient, and keep positive!Please be | | | | lying on your back)Walking at a high inclineLifting |
| aware that some chronic back conditions such as | | | | heavy weights above your waist (shoulder press, |
| spinal stenosis, spondylosis, and osteoarthritis may | | | | standing bicep curl)Any stretches done while |
| never completely heal without a physicians care. | | | | sitting with your legs in a V positionToe touches |
| Symptoms generally come and go, and then | | | | while standingRunning or repetitive stair |
| come and go again, where the recipient learns to | | | | climbingExcessive spine twisting, and bendingMy |
| manage the condition with medication, exercise, | | | | intention for writing this article is to inform you |
| physical therapy, spinal blocks, and/or surgical | | | | there is hope. You can get over back |
| intervention. Treatment all depends on the | | | | pain, and do certain things to prevent it from |
| severity of the condition as determined by the | | | | returning, or returning with more intense |
| physician's interpretation of the X-Ray, and/or | | | | symptoms.Note: Please consult a physician for |
| MRI.Recovery Tips-1. Avoid motions that irritate it, | | | | clearance prior to starting an exercise program. |
| but don't stay in bed for days on end which will | | | | |
| weaken you2. Ice for the first 48 hours, then | | | | _________________To receive your |
| apply a heating pad thereafter. 15-20 minutes at a | | | | Multimedia Wellness WORD Newsletter for NO |
| time3. See your doctor if pain persists longer than | | | | CHARGE, simply |
| 1 week.4. Follow pain medication recommendations | | | | visit to get the final WORD on health, fitness, |
| (such as NSAIDS)5. Light massage, and pain free | | | | and |
| range of motion stretching6. Light walking (no hills) | | | | nutrition in America today.Discover all the tips, |
| can help7. Physical Therapy- massage, electric | | | | tricks, and truth in multimedia (video, audio, and |
| muscle stimulation, ice, heat, exercise, stretching8. | | | | text). |
| Pool therapy9. Don't panic! Be patient! Most cases | | | | |
| will get better over time.10. KEEP MOVING (pain | | | | __________________***** Attention: Ezine |
| free movement) is the KEY!Now that you are | | | | Editors / Website Owners ***** |
| managing your back pain, let's focus on preventing | | | | Feel free to reprint this article in its entirety in |
| it from occurring | | | | your eZine, Blog, Autoresponder, |
| again. Depending upon the severity of your | | | | or on your website as long as the links, text, and |
| specific back condition, you can decrease the | | | | resource box are not altered |
| chance | | | | in any way.Jim O'Connor- Exercise Physiologist / |
| of returning pain, manage ongoing pain, or | | | | The Fitness PromoterCopyright (c) - Wellness |
| possibly prevent a reoccurrance. But HOW?"The | | | | WORD, LLC |
| Secret Answer" - EXERCISE CORE MUSCLES in | | | | 9461 Charleville Blvd. #312 |
| synergy with your particular condition.Your goal | | | | Beverly Hills, CA 90212 |
| should be to safely strengthen your core muscles | | | | 1-866-935-5967Jim O'Connor, Beverly Hills |
| to the max. The core muscles keep you upright, | | | | celebrity fitness consultant, has conducted |
| balanced, and able to maintain your spine in a | | | | thousands of personal fitness consultations with |
| stable position. The muscles that need to be | | | | celebrites, business executives, and highly |
| worked are the back, legs, abdominals, and hips. | | | | motivated individuals throughout Los Angeles. He is |
| By keeping these muscles strong, and flexible, it | | | | the Chief Exercise Physiologist for |
| will provide a more secure base adding protection | | | | WellnessWORD, LLC, a health, fitness, and |
| for a vulnerable spine. Warning: if you don't | | | | nutrition promotion company. Jim is the author of |
| strengthen your core, the older you get, the | | | | a wellknown, world wide multimedia newsletter |
| weaker your muscles become, and the more | | | | called Wellness WORD, published online every |
| vulnerable you will be to pain.When I mention | | | | other week promoting the health and fitness |
| exercise the core, I am referring to doing the | | | | truth. He also is the author of a popular |
| proper exercises for specific conditions. It is | | | | ebook called Home Gym Shopping Secrets. |
| impossible for me to tailor this prevention protocol | | | | |