Back Pain: How It Is Not Acceptable

Approximately 80% of the world's population has experienced at least one episode of back pain during their lifetime. Somehow, it is assumed that the cause of back injuries are in most cases the training overload. But in fact, the pain especially lower back more often caused by everyday human activity, but rather the correct position of the back and failure to comply with the basic rules of the alternation of work and rest.

Most harmful to the spine is sit. It seems incredible, but it is a fact while sitting spine is loaded with more than when we stand! Moreover, an increased load when sitting - it's not so bad. Worse when we sit for long periods in the most harmful for the spine posture - leaning forward.

It is in such an awkward position edge vertebrae closer together with each other and pinch the inter-vertebral disc. In principle, the cartilage of the inter vertebral disc has an excellent elasticity, which allows it to resist compression. But it is worth considering that the seat pressure force on the outer edge of the disk increases on average by 11 times! And if you're still after a sedentary work come home and continue to sit, then the load is enormous!

Now let's look at why the seat hog spine than standing position. The explanation is simple, it turns out, when our body is located vertically it supports not only the skeleton as a whole, but also a large amount of muscle. Load "sprayed" all over the body and the spine from becoming "easier". But when a person sits, the muscular system of the body relaxes and the weight of the body rests on the spine, and more specifically on the spine. Therefore, there is a lot of injuries during prolonged sitting.

Now find out how much pressure as a percentage of the standing position is on the intervertebral discs:

If you lie on your back - 25% (of course, the smallest);
If you lie on your side - 75%;
If you just stand - 100% (that's what we took as a starting point);
if you stand while forward-inclined - 150% (load starts to rise dangerously);
if you stand with tilt forward and at the same time in the hands of any weight - 220% (dangerous for the spine!)
if you sit - 140% (as we said, the load is greater than if you are standing);
if you are sitting, and thus there is a forward bend - 185%;
if you sit forward lean and at your fingertips any weight - 275% (the biggest load on the spine!)
From the entire above have to do some very important findings that relate to some form of exercise.

01. Most attention should be paid to the implementation of traction rod bent to the belt, because the starting position is very dangerous for the health of your spine. When exercising rounds the back, it immediately increases the load on the spine at times! Remember, between the femur and the spine has to be exactly the right angle!

02. Imagine that you want to make the climb to the biceps with dumbbells sitting. How should I start this exercise? Bend down and pick up a dumbbell lying on the floor? Do so in any case it is impossible! Initially sit as comfortable as possible, sit on the sloping back and ask your partner to submit your dumbbells.

Perhaps you did not know, but the spinal discs have a powerful hidden potential of self-correction. If you injure a disc, then it is restored, the main thing to be able to exclude the impact of hurt him.

If you sit for long periods in one place here are a few tips that will help keep the spine in good order:

You can sit still no more than 20 minutes, and then be sure to get up and make a break for at least 10 seconds.
At the time, until you sit permanently change the position of the legs: it reduces the feet side by side, on the contrary, spread, drag your feet forward or backward.
Be sure to sit properly: it is necessary to sit on the edge of the chair so that your knees are bent at a right angle, and the back was perfectly straightened.
Protect your back!

Back exercises: How to Make a Beautiful Back.

Summer - time blouses and dresses with open backs. Beautiful back - is, above all, good posture and clean skin, how to look as elegant woman who does not slouch and always keeps his head straight. Women even older look a few years younger, if watching your posture and do not hump. Drooping shoulders as, on the contrary, are able to add a few years and added severity and gloom to a gentle female form.

Correct posture. Start doing back exercises.
Second, but no less important point to care for your back good posture, to achieve it, you need to make an effort every day to do the exercises for the back.
The first thing to do - is to try not to slouch. Get up against the wall, with the need to touch the wall at five points - heels, buttocks, lower back, shoulders and head. Once the muscles get used to this position, you need to move a step away from the wall and try to hold your posture in this position as long as possible. Perform this exercise for the back several times a day helps to remind muscles how to properly hold back. With proper posture straightened chest, belly and drawn in even slightly increased growth.
Save a beautiful posture to help special exercises for back at home.

Stretching the spine:

Try to start your day with this simple exercise for the back. Roll over on your stomach with your hands at chest level and stretch back as far as you can, leaning on hands. You will feel like a vertebra by vertebra straightened spine. Try to do 7-10 repetitions. It can be done right in the bed immediately after sleep.
If you do this exercise for the back regularly, you will see that every day you get to sag more. To complicate the exercise, bend your knees and try to get them to head. This exercise relieves tension from the back.
Attention! If you have any problems with the spine, before doing this exercise for the back, consult with your doctor!

Another exercise in stretching the spine: Stand facing a wall at a distance of half-step away from her. Stretch your arms up and look at her hands, feel the stretches each vertebra. Then the outstretched arms put on the wall, legs are straight and at the same time still, no need to push up closer to the wall.
Try to touch your chin and chest wall, and you will feel the stretch the spine. If such a feeling you do not occur, then move away from the wall a little further and repeat. This increases the tension. Freeze in this position for a few seconds, then turn your head to the right and the left cheek should touch the wall, and then do the same thing only on the left side. This is an exercise for the back is especially useful for those who have to sit a lot. Do it several times during the day, gradually increasing the load. After this exercise, I feel a lot easier to keep your back straight.

The next exercise for the back is aimed at stretching the shoulder girdle and strengthens posture. Stand against a wall with the right side, right hand pull the wall back. Start slowly unwrap the body to the right hand, when it should be a feeling of tension in my right shoulder and arm. In this position, you need to stay for 10 seconds and then repeat the same thing for the left hand. After this exercise for the back feels like unfolding shoulders back, thereby corrects posture and disappear "drooping shoulders."

8 tips for those who are hard to get up in the morning.

1 First of all you need to carefully adjust your regimen. The main reason for the heavy lifting is not getting enough sleep, and a good sleep will help in this case. Sleep better goes to bed before 12 pm and then will be saved health and proper rest. Worried that the 12 will not have time to complete any household chores? But instead of a new mode, you will have the morning with a high efficiency.

2 If you have trouble waking up in the morning, then, as you know, we should begin with the competent falling asleep. Remove make-up as soon find yourself at home, do not tighten with dinner. Free your nervous system easy viewing movies or listening to your favorite music. Make sure the bed comfortable. Cover the bed or whisk, the fresh linens nicer and easier to fall asleep. Consider what is in fashion, such as linens Peters-burg bright colors and many housewives choose practical underwear, but sleep easier with a simple flat bed linens made of natural fabrics soft pastel colors. Make a traditional evening beauty ritual - a relaxing bath (10 minutes - no more), light massage of the face and body with the application of the cream, 70-100 times spend on wooden hair comb.

3 good night's sleep will ensure maximum presence on the street, in the open air. Do not rush after work to sit in air transport, better walk on foot. Ventilate the room before going to bed, as it was not cold outside.

4 Do not put the alarm clock next to the bed to be able to get up, when he will ring in the morning. Put the alarm clock very nasty for you to tune the sound that will annoy you. Super-stimulation for morning rise from the bed - with increasing alarm volume, as well as original alarm-shredders in that evening charged money bill (if you do not get up in time, it will be indented on tony stripes).

5 must learn to get up without an alarm clock. This habit can be developed if to go to the same time and go up the same way. After some time, the body will clear itself to wake up just a few minutes before the bell.

6 Very often we set the alarm for an earlier call, than we need, and then lay still. Apparently tried to cheat nature, remembering that the time needed to sleep it is "5, or even 15 minutes more." And someone just wants to lie down, they say you need to wake up gradually; otherwise it is a lot of stress on the body. It quickly becomes a habit. There is a good chance to sleep again and sleep. Service must be installed on the time it takes to wake up. This method, which entered into useful habits will quickly wake up and be alert all day long.

7 The call should serve as a wake-up alarm. Hearing the call is really undesirable sharp jump and run, there is little wondering, awakened until only your thoughts, and the body needs time to fully wake up. But just lay wrong turn awakening body. Stretch, massage pads of fingers, and massage the earlobes. Lift up your hands and feet and finely shake them hot for a minute or two. Everything is now possible to get up.

8 A great way to fully wake up - take a contrast shower. Do not forget the importance of properly - start with warm water and finish with cold. If you take a contrast shower in the evening, then we must act contrary - to start with cold water and warm finish.