25 Principles to a Stronger, Healthier and Pain-free Back

25 Principles to a Stronger, Healthier and Pain-free Back
By Davide Butson-Fiori

There are two very important things you must do to have a strong back. One is to make sure you have correct posture during the day while working at your desk. The other is to strengthen your core (your abdominals and your lower back). This will help you hold your posture and give you the scaffolding for a healthier, pain-free back.

Here are the 25 principles to a stronger, healthier back and they include 10 tips to combat poor posture and back pain at work, as well as 15 steps to a stronger core through exercise and stretching.

10 tips for good posture and minimizing back pain:

1. Adjust the height of your chair so that your feet are flat on the floor and your thighs are parallel to the floor.

2. Without using a back support, sit with your lower back arched and your hips at a 90-degree angle.

3. Adjust the armrests of your chair so that they are slightly higher than the natural resting position of your elbows.

4. Pull your keyboard, phone and mouse toward you, so that you don’t have to reach forward to use them. This will also reduce the strain on your shoulders and upper back.

5. Lift your chest up and extend it slightly forward.

6. Pull your shoulders down and back while slightly squeezing your shoulder blades together.

7. Pull your chin in toward your neck and try to keep your ears aligned above your shoulders.

8. Position your monitor several feet away from your face and mount it high enough so that the top portion of the screen is at eye level.

9. Put a sticker or a note on your monitor that will remind you to correct your posture throughout the day.

10. Take a break: Even with perfect posture, it’s important to give yourself a rest from being in the same position. At least once per hour, get up, walk around and stretch. Every 20 minutes, look away from the monitor and focus on something far away to give your eyes a break from continuously focusing at the same depth. Establishing a routine like this will help to reduce both muscle tightness and eye strain.

15 steps to a stronger core and a reduction in back pain:

Strengthening of back muscles is probably the most important step in the treatment of most back pain. By increasing the strength and flexibility of back muscles, weight is better distributed and less force is placed on the spine.

Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a part of what makes up the core. It is the weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

You should include exercises in your workout to stretch and strengthen the back with a mix of dynamic and static stretches, and some elements of yoga. If you have specific back problems or injuries, please see your doctor before trying these exercises.

No-equipment core strength exercises
Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and trainers rely on for regular core training. They include:

1. The basic push up
2. Squats
3. Back bridge
4. Hip lifts
5. Russian twists
6. Lunges
7. Side lunges
8. Back extensions
9. Side plank
10. Plank
11. Sun salutation
12. Torso twists
13. Bridge
14. Superhumans
15. Child's pose

For a complete description of these exercises and how to do them properly, please see www.circuit25.com

With a dedicated approach to correcting your posture and implementing the 10 tips at work along with a core exercise program in your workout, you should see your back get stronger and experience a decrease in lower back pain.

Circuit25 is a great addition to your weekly fitness regime, because it incorporates core exercises and stretching along with 25 strength and resistance exercises. Circuit25 gives you a complete body workout that will keep your back in great shape and pain-free. Join today. Visit us at www.thecircuit25.com.


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25 Principles to a Stronger, Healthier and Pain-free Back By Davide Butson-Fiori There are two very important things you must do to have a strong back. One is to make sure you have correct posture during the day while working at your desk. The other is to strengthen your core (your abdominals and your lower back). This will help you hold your posture and give you the scaffolding for a healthier, pain-free back. Here are the 25 principles to a stronger, healthier back and they include 10 tips to combat poor posture and back pain at work, as well as 15 steps to a stronger core through exercise and stretching. 10 tips for good posture and minimizing back pain: 1. Adjust the height of your chair so that your feet are flat on the floor and your thighs are parallel to the floor. 2. Without using a back support, sit with your lower back arched and your hips at a 90-degree angle. 3. Adjust the armrests of your chair so that they are slightly higher than the natural resting position of your elbows. 4. Pull your keyboard, phone and mouse toward you, so that you don’t have to reach forward to use them. This will also reduce the strain on your shoulders and upper back. 5. Lift your chest up and extend it slightly forward. 6. Pull your shoulders down and back while slightly squeezing your shoulder blades together. 7. Pull your chin in toward your neck and try to keep your ears aligned above your shoulders. 8. Position your monitor several feet away from your face and mount it high enough so that the top portion of the screen is at eye level. 9. Put a sticker or a note on your monitor that will remind you to correct your posture throughout the day. 10. Take a break: Even with perfect posture, it’s important to give yourself a rest from being in the same position. At least once per hour, get up, walk around and stretch. Every 20 minutes, look away from the monitor and focus on something far away to give your eyes a break from continuously focusing at the same depth. Establishing a routine like this will help to reduce both muscle tightness and eye strain. 15 steps to a stronger core and a reduction in back pain: Strengthening of back muscles is probably the most important step in the treatment of most back pain. By increasing the strength and flexibility of back muscles, weight is better distributed and less force is placed on the spine. Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a part of what makes up the core. It is the weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine. You should include exercises in your workout to stretch and strengthen the back with a mix of dynamic and static stretches, and some elements of yoga. If you have specific back problems or injuries, please see your doctor before trying these exercises. No-equipment core strength exercises Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and trainers rely on for regular core training. They include: 1. The basic push up 2. Squats 3. Back bridge 4. Hip lifts 5. Russian twists 6. Lunges 7. Side lunges 8. Back extensions 9. Side plank 10. Plank 11. Sun salutation 12. Torso twists 13. Bridge 14. Superhumans 15. Child's pose For a complete description of these exercises and how to do them properly, please see www.circuit25.com With a dedicated approach to correcting your posture and implementing the 10 tips at work along with a core exercise program in your workout, you should see your back get stronger and experience a decrease in lower back pain. Circuit25 is a great addition to your weekly fitness regime, because it incorporates core exercises and stretching along with 25 strength and resistance exercises. Circuit25 gives you a complete body workout that will keep your back in great shape and pain-free. Join today. Visit us at www.thecircuit25.com.