How to Take Good Care of Your Back



If overwork or injuries have caused strain on your back, you are by no means alone! Many people around the world suffer from some form of back pain.

Statistics reveals half the American working population complains of a backache.  Indeed, back pain is an ailment that does not discriminate between the able-bodied and those less athletic in daily life.

There are things you can do to strengthen your back and help ease and prevent pain. The good news is that it does not have to be difficult, or require a lot of time.

You only need to make a commitment and be consistent in doing these back strengthening exercises.

Remember to consult your doctor before trying any of the exercises if you are uncertain about your condition, or if you have suffered an injury in the recent or even distant past.


A strong stomach equals a healthy back

One great way to help your back is to pay attention to your abdominal muscles.  Move from your center. Strong stomach muscles will cause your movements to be centered more toward your middle, also called the powerhouse. If you lift, walk, jump and simply move from your center, your back will be spared the bulk of the strain. It takes some practice, but just doing some abdominal exercises is an amazing way to start.


The mountain climber

This exercise is great for  nurses who are tired of doing crunches and other typical abdominal exercises.

Start out with a push-up position with your arm and leg muscles activated. Lightly pull in your navel toward your back. This activates the abs. Now pull one knee toward the chest. Then switch quickly. Add a slight bounce to your moves for a great cardio workout that is fast and effective. This move will help limber up your back and strengthen your abs for double the effect. You will feel fit and healthy if you incorporate this into your daily routine.


Pilate’s kicks

Pilates are a great way to strengthen your back and stomach. Here is a low impact exercise that you can start and end your day with.

Lie on your back. Activate your abdominal muscles by lightly pulling in your navel toward your back. Now raise one leg toward your chest. Scissor kick to switch to the other leg, keeping your legs straight. Repeat this motion at least 20 times, or however many you can handle.

Gently stretch out that back  

Sit on the floor with your legs spread apart. Now gently walk with your hands forward. Then walk them back. Now raise your right arm overhead and gently bend from the waist to the left. Switch arms and lean to the right side. Now repeat all three motions. Do this daily for increased mobility of the back.


Take care of you

The best way to take care of yourself is to take care of your overall health and wellness. Be careful when lifting heavy objects, get enough sleep and make sure you eat a varied organic diet high in fruits and vegetables. If you get the nutrients you need, your body will be able to heal and repair more quickly.


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  1. I really need these exercises right now. Thank you very much!

    • Joyce says:

      They are excellent exercises for your back.

    • Tony says:

      I was so afraid of moving because of the pain and spasms. But since starting to move and do the exercises with your advices. I am slowly improving. thank you very much

      • Joyce says:

        I’m happy the exercises are helping. Good Luck!

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