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low back painAre you one of those who know that our back is not just built to cope with our daily routine and lifestyles? Are you one of those who suffer from occasional or chronic low back pains that limit your activity? Check out the tips to effectively banish low back pains, or prevent them from ruining your whole life. Remember that these recommendations are NOT FULLY APPLICABLE for those who already have serious problems with low back (like herniated disks and so on), especially in regards to training and exercises.

1. Strengthen your core. Having a strong core is one of the principle requirements for those who want to banish or lower their low back pains. Exercising and strengthening abdominal muscles, gluteal muscles and the lower trapezius muscle in your back is very important, because these muscles can support your back and lower the pressure on your spine. If you are into regular workouts, do not work only on your biceps, triceps or quadriceps, add exercises which can assist in strengthening and stabilizing your hips, abdominal and buttocks. Do the exercises which can help in building the inner muscle corset and support your low back.

2. Avoid sitting or standing for long time. Some people believe that just sitting for long time is very harmful and causes low back pains, but the same can be said about long periods of standing as well. For those who suffer from low back pains the best way to banish them is taking breaks from sitting or standing every 25-30 minutes, and walking is considered to be the best activities form such 5-10 minute breaks.

3. Control your posture while sitting and standing. Learn to ALWAYS control your posture, be sure that you are sitting or standing straight, in a natural way, to preserve the normal lumbar curve. While sitting, be sure to use something that can provide a good back support and help to relax your low back muscles.

4. chronic low back painsAvoid carrying and moving heavy weights. Strictly avoid carrying something on one side of your body, try to split the weight you need to carry at least into two smaller parts and carry them on two sides. When you need to pick something up from the floor, be it a newspaper or your baby, never do it with your back bend. You should bend your keens and use the strength of your arms and legs.

5. Learn to bend correctly. Apart of carrying things, women tend to bend much more than the men do. We bend to pick our children up and place them to the cradle, we bend when we cook and when we do our makeup. Therefore, it is very important to learn the rules of correct bending. Do not bend from you waist but learn bending from your hips: this way you can lower the pressure and strain on vertebrae and prevent herniated disks or other serious problems.

6. Do stretching exercises regularly. Stretching is a very important part of any back-building workout, and doing various stretching exercises on a daily basis should be a must for those who want to prevent chronic low back pains. These exercises can help to relax the tightened muscles of your back as well as lower the pressure on your spine and prevent back pains. There can be various examples of effective stretching exercises, but those who have serious low back problems should talk to their doctors about the effectiveness and safety of every each exercise (especially stretching to the sides).

7. Avoid wearing high heels. Wearing 9-inch heels is linked to creating tight hamstrings and taking a certain position of the pelvis that can cause low back pains. It is recommended to use shoes with heels under 2 inches.

8. Avoid weight gain. Every extra pound you gain increases pressure on your spine, this way increasing the risks of chronic low back pains.

9. Support your bone health with a calcium-rich diet and special supplements. This is especially important for all ladies over 40, when the risks of osteoporosis and bone fractures starts increasing.

10. Use herbal remedies for back pains. There are many effective herbal remedies which can help you handle chronic low back pains, decrease inflammation, relieve spasms and relax your back muscles.

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