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4 OF THE BEST EXERCISES TO DO FOR A BAD BACK…

The best way to prevent lower back pain is to exercise regularly and engage in strength training so that your core and back muscles are strong. A regular stretching program to keep you limber will help too.
However, if you already have back pain, contrary to popular belief, you still can and should start exercising to strengthen your body. You just need to take it slower and easier… but you need to exercise.


In most cases, it’s the lower back that will hurt. So, the muscles that you want to strengthen will be your glutes, hip adductors, core, abs and back muscles. The goal here will be to challenge them gradually so that they get stronger over time. You can’t just bang out a set of deadlifts with heavy poundage and expect to get away with it.


You’ll need to take it slow so that you don’t aggravate your condition. In this article, you’ll be given a few exercises that are very beneficial for back pain sufferers. Most are low impact and will not aggravate your condition.


It’s also essential to get approval from your doctor before engaging in any exercise routine when you’re suffering from a bad back.

  1. Planks
    There are many different types of planks such as forearm planks, side planks, knee planks, reverse planks and many more. Have a variety of them in your training so that you target different muscles. These planks will strengthen your core… and a strong core is the first step to preventing back pain, or reducing it.
  2. Bridging
    This is one of the best back exercises out there, and yet it’s often neglected. Lie on your back and bend your knees so that your feet form a right angle. Now push off your heels and raise your hips off the ground. Your knees, hips and shoulders should be aligned and form a straight line. Lower your hips and repeat again. Do this for 10 to 12 reps.
  3. Deadlifts
    This is one of the cornerstones of weight lifting. It requires good technique and proper form. You can learn how to do it from a trainer at the gym or by watching videos online. Always remember not to use too much weight, and not to jerk. Slow, controlled reps is what you’re aiming for. The weight you use should allow you to do about 10 to 12 reps. If all you can lift is a bar with no weights, then that will do.
    You’re not trying to build mass or become a bodybuilder. The goal is just to strengthen your back so that you’re not in pain. You can progress over time.
  4. Bird dog
    Similar to the plank, and challenging too. There is minimal impact. Get into a kneeling position with your palm on the floor. Now, straighten your right leg outwards and above the ground, while you straighten your left arm outwards too.
    Now you’ll just be balancing on your left knee and right arm. Hold the position for about 5 to 10 seconds… or longer if possible. Now repeat on the other side.
    If you do these four exercises regularly, you’ll strengthen your back and core, which in turn will make you less susceptible to back pain. Do note that you should have a day or two of rest after training. Approach your training with a slow and steady mindset, and you’ll be stronger in a month or two.

There are lots of websites and YouTube videos on all of the above exercises if you find it easier to watch how to do them. Little steps is the perfect way to start these and only after you have spoken to your GP.

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HOW TO EXERCISE IF ISOLATED DUE TO CORONAVIRUS COVID-19…

We all know that one of the best way to prevent lower back pain is to exercise regularly and engage in strength training so that your core and back muscles are strong.

A regular stretching program to keep you limber will help too.However, if you already have back pain, contrary to popular belief, you still can and should start exercising to strengthen your body. You just need to take it slower and easier… but you need to exercise.In most cases, it’s the lower back that will hurt.

It’s also important to get approval from your doctor before engaging in any exercise routine when you’re suffering from a bad back, but putting that aside we all need to keep active during this isolation period.

If you are unable to take your regular walk then try and set aside an hour each day to do some form of exercise. If you can only manage walking then that’s fine just walk around the house. Count your steps to pass the time by or put some music on but try to dedicate some time to do this every day. It’s important for every part of your body to walk as much as you can.

If you think you can manage more than a walk then check out these six full body stretching exercises from the Real Simple website. Take time to focus on what flexibility may feel like. Stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind—which may help fend off injuries and illness, as well as bring on a better night’s sleep. To limber up, try the following quick head-to-toe routine created by Dana Slamp, a senior yoga instructor at Pure Yoga, in New York City. Do the complete series once daily. Deepen each stretch with every exhalation, and stop if you feel any strain or pain.

The NHS has these links to home exercises –

Burn calories, lose weight and feel great with our 10-minute home workout routines:

Or, you could follow this YouTube video. Whatever way you decide even if it is just a few stretches twice a day every little bit of time you spend will be beneficial to your health.

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2019 NEW YEAR’S RESOLUTION TO WALK MORE FOR BETTER HEALTH…

Walking for health encourages people to get active by arranging health walks up and down the Country for all levels of fitness.

Walking will improve stamina, help keep weight gain at bay and reduce your risk of major diseases. 20 minutes of walking can burn up 100 calories.

It is also beneficial for SAD sufferers who feel low and lathargic due to the lack of sunlight in the winter months. At this time of year one in eight of us can suffer from winter blues and one in 50 of us suffer from SAD through lack of sunlight.

Its the sunlight that tells your brain to produce serotonin, which is needed to boost our mood and energy. Lack of it as autumn turns to winter causes an increase in the production of melatonin (which makes us sleepy) and a reduction in serotonin is what can cause depression.

One of the most obvious ways to treat SAD is to get outside in the daylight for at least 20 minutes a day but you can also invest in a light box. Light therapy is the most effective way of decreasing the symptoms. Also it is believed that eating foods rich in an amino acid called tryptophan increases the amount of serotonin in the brain.

Also they say that Australian research found that taking vitamin D supplements for only five days in late winter improved the mood of people with SAD. It can also prevent osteoporosis, support immunity and regulate weight. Of course the best way to get Vitamin D is through the effects of sunlight on bare skin. Amazingly they say that Vitamin D lasts for 60 days in the body so if you’ve been away for your annual

Walking for life was set up in 2000 and now has over 600 local schemes with 66,000 regular walkers nationwide.

For more details of walks in your area go to the Walking for Health website.