What You Need to Know to Avoid Suffering from Back Pain

This week we focusing on stretching. Please read the health disclaimer prior to commencing. It is best to perform the stretches at the same time every day so that you develop a routine. You should just feel a gentle stretch in the muscle to begin with so start slowly. I suggest that you continue these stretches for the entire program apart from one week as specified. They are very gentle and relaxing.

HEALTH DISCLAIMER

Always speak to your doctor before starting an exercise program. If you feel any pain, pins and needles, dizziness or discomfort during or after these exercises seek medical advice from a health professional immediately and stop doing these stretches.

This program is for educational purposes only and reliance on any information in this video is solely at your own risk.

This weeks video is all about sitting posture. This is really important as many of us sit for hours a day at work, getting to and from work and at home relaxing.

Make sure you think about how you are sitting a few times a day and correct it. Also, improve the set-up of your computer and chair at home and work.

Regardless of how much you are sitting a day always try and reduce this and get up and move around at least every hour. Studies have shown that sitting for more than 6 hours a day is harmful to our health. If you do have to sit a lot all day improving your posture is essential for your body and spinal health.

This week is all about basic body strength to support your spine. If it has been a long time since you exercised or you have experienced acute pain recently then I suggest that you do one set to begin with and then when you feel comfortable progress to a second set. It is best to do your stretches first and then continue with your new strength exercises. Please read the health disclaimer before you commence and speak to your doctor. Print out the resource sheet and put it somewhere to remind you to do your exercises everyday. Do them all once per day. If your pain increases during a particular exercise then stop doing it and try the next exercise. If you have any questions please ask me on the forum page.

Have fun!

HEALTH DISCLAIMER

Always speak to your doctor before starting an exercise program. If you feel any pain, pins and needles, dizziness or discomfort during or after these exercises seek medical advice from a health professional immediately and stop doing these strength exercises.

This program is for educational purposes only and reliance on any information in this video is solely at your own risk.

This video is all about our sleep posture as well as how to choose the right pillow and mattress. I decided that the best way to research this topic was to speak to an expert in the field, a Chiropractor who also runs a bedding shop. Sleep posture is incredibly important as we should sleep 7-9 hours a night and this needs to be restful, comfortable sleep. Poor sleep posture puts excessive strain on our spine. The handout also gives a good summary so have a read of that too. Sleep well!

Reminder: Continue doing the strength exercises this week but you can have a break this week from the stretches.

This weeks video is all about how to lift and bend correctly which involves being able to squat well. Follow the instructions carefully and then practice ten squats everyday. The squats should be performed to the depth described in the handout, so just a half squat. Remember to squat when you are bending during housework and lifting items, and brace your abdominals.

Don't forget to read the health disclaimer before commencing.

Reminder: Continue with the stretches, strength exercises and squats everyday this week.

HEALTH DISCLAIMER

Always speak to your doctor before starting an exercise program. If you feel any pain, pins and needles, dizziness or discomfort during or after these exercises seek medical advice from a health professional immediately and stop doing the squats.This program is for educational purposes only and reliance on any information in this video is solely at your own risk.

Do you stand all day for work or just like to stand a lot? Standing for long periods can be stressful to the spine if it is done incorrectly. Check out the video and follow the tips while watching it. Print out the resource sheet and remind yourself everyday this week to stand well.

Reminder: Continue with the stretches, strength exercises and squats this week.

Only 2 weeks to go and you have completed the program!! :)

Here are some basic tips to avoid getting injured around the home and also a summary of what you have learnt so far.

Reminder: Keep going with your stretches, strength work and squats. This is your last week! :)

Here you learn how to find someone to treat your back and maintain it.

If you have any questions post them in the discussion area.

Print out the attached resource to remind you to get yourself treated and how to avoid getting injured.

Well-done! I hope you have enjoyed your journey to better back health. Please post any comments or questions that you have in the discussion section. I would love to get your feedback. Also, let me know if there is anything else I can do to help you in the future.

I would suggest that you continue doing your stretches and strength exercises a few times a week to maintain your improvements. Review the other handouts a few times a year to remind you. Never give up trying to improve your spine health so that your pain doesn't come back or get worse.

Please leave a review for me, I would really appreciate it!

Cheers!

Fleur :)

P.S Here is my website and blog details: www.spinehealthprogram.com

Facebook Page: https://www.facebook.com/spinehealthprogram/

These stretches are perfect for people that sit all day for work. They are also great if you are taking a long flight, bus or car trip or maybe you are unable to get down on the floor to stretch for some reason. Printout the handout and take it with you so that you remember what to do. As I have said previously stretching has many benefits especially if you have a sedentary lifestyle.

Happy Stretching!! :)

This informative lecture explains everything you need to know about disc injuries. I will talk about these topics:

• What is a lumbar disc made of and what is its role in our body?

• Prevalence of disc injuries.

• Types of disc injuries explained including disc bulges, herniations, protrusions and sequestrations.

• Symptoms of a disc injury.

• What causes damage to spinal discs.

• How can a disc injury be diagnosed.

• Common types of treatment.

• Red flags for low back pain.

Bonus Questions and Answers:

• Is it possible for a disc to heal?

• What is conservative treatment?

• Why are some disc bulges painful and others pain free?