Angellica2017 Diary

Ouch! Your back hurts. You’ll go to a doctor if it doesn’t let up soon, but meanwhile, what can you do to treat back pain? Better yet, since you don’t want to simply treat it, what can you to relieve back pain? Wait a minute. What can you do to cure back pain – now?!
While back pain can be excruciating, it is common. It is one of the leading reasons people visit doctors each year. Add those who don’t want to visit a doctor, and the numbers are staggering.

Question is: how can you truly cure back pain?
You Don’t Want to Hear This! My own doctor told me last week that the best way to cure back pain is to begin, and consistently maintain, regular exercises to strengthen core muscles.
After telling me that, he gave a short laugh, and added, “But most people don’t want to hear that.” How about you? If my doctor is right, you probably don’t want to hear that you can cure back pain with regular exercise. You would rather hear that…

• a new chair will cure back pain while you watch TV
• a new prescription drug will cure back pain with daily doses
• a month in bed (paid sick leave) will cure back pain
• you should not exercise at all

I’m sorry, but what you and I really need is exercise that specifically targets the core muscle groups that support our backs.

Exercises to Cure Back Pain
The Texas Back Institute tells us that research shows more than two days of inactivity is harmful when you have back pain. Lying in a bed or reclining chair will only cause your muscles to weaken and become less flexible. As you move around, exercise improves blood flow to discs, joints, and muscles. Exercise relaxes spasms that are causing you pain, and speeds healing.
You need to get up and get gentle exercise if you expect to cure back pain.
The following daily routine will go far toward helping you actually cure back pain and keep it from recurring.

• Morning Rising: Begin your day by getting out of bed with this exercise. Roll on one side. Gently swing your legs to the floor while pushing up with your arms. When you are in a sitting position, stand up. This exercise will remind you every morning of your desire to cure back pain forever.
• Warm-up: Warm up your back before beginning exercises or rushing around getting ready for your day. Bend at the waist, and let your arms hang toward the floor. Do not stretch or bounce. Simply bend and hang, feeling your back lengthen. Then reach slowly for the ceiling, gently stretching upward. A brief, relaxed walk will finish your warm-up.
• Six Exercises:

1. Slippery Heels - Lie on your back on the floor, legs straight. Slowly slide your left heel toward your body, knee bent upward. Then slide the heel back away from your body until your leg is straight again. Repeat 10 times for each leg.
2. Slippery Lap – Stand with your back touching a wall, feet 12” from the wall. Tighten abdominal muscles, hold, and slowly bend both knees, sliding downward until you form a lap. Hold 30 seconds, and slowly slide up again. Repeat 10 times.
3. High Heels - Stand facing a wall, about 18” away. Balance your weight evenly on both feet. Slowly lift up only your heels – as though wearing high heel shoes. Then lower your heels slowly

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