3 Easy Steps to Overcome Backache

Many people are likely to be off work daily with               
some kind of back trouble. It is believed that a
lot of these back-troubles or injuries are caused
through the increase effect of bad posture when
sitting or driving a car and when lifting objects.

There is the need to maintain, through exercise
a flexible spine(the long cervical bone at your back)
with strong and firm back muscles. One cannot feel
well and full of life if the back muscles are weak.

Below this post are very simple but effective illustrated
exercises to help overcome a weak back; each is fairly
easy to carry out at any time of the day.

Remember to start gently and work within your capability.
In other words, you are cautioned not to over do it. Increase
pressure by repetition as you get used to the exercise.

# Sample Exercise 1.
Starting Position: Lie on your back with hands by the sides.

Action: Bring knees to chest position, clasping arms a few
inches below knees. Now pull knees and thighs tightly against
chest. At the same time raise your head and try to touch your
knees with the tip of your chin. Hold this squeezed position for
at least 5 seconds. Return legs to straight back to position.
Repeat 10 times. Exhale as knees bend to chest and inhale as
legs are straightened. Carry out daily on hard surface. This has
a better effect.

# Sample Exercise 2.
Starting Position: Supporting the full body, face down, on hands
and toes the back arched.

Action: Swing the pelvis(hips) from side to side. The movement
should be to the limit of your capability from one end(right) to the
other end(left). Think of effective on the spine - a full s-t-r-e-t-c-h
for effectiveness. The exercise should be done slowly and must be
done correctly for effect. Repeat 5 times daily. You will find the
movement tiring at first. It is never easy, but it must make evey
bone pull away from the next to it.

# Sample Exercise 3.
Hanging with full arms stretched is perhaps the best back exercise.
Starting Position: Hang from a bar, a door frame, a tree and try to
become as limp as possible.

Action: Start crossing your legs over one another - right over left
and then left over right. Hang for 20 seconds every day until you
can hang  for 50 seconds every day. This exercise will stretch the
spine - the full vertebral column - from the neck to the base of the spine.

''Energy and persistence conquer all things''
 Benjamin Franklin.