Say Goodbye to Back Pain

5. Strengthening the muscles that support the back can prevent back
   pain from recurring.

When you have recovered from your back injury, begin strengthening exercises that

target your core muscles. Strong back, abdominal, and buttocks muscles support the

spine, take stress off the joints of the spine, are vital to good posture, and will reduce the

chance of recurring back pain. Do strengthening exercises regularly to maintain strong

muscles.

Strengthening the abdominal and trunk muscles and the core of your body is one of the

first steps towards improving your upright posture and alleviating low back pain. Poor

posture is common in those who lead a sedentary lifestyle and this places a tremendous

strain on the lower back and discs. By training the abdominal muscles to encourage a

proper upright posture, back pain can be reduced to a significant degree. Try changing

your posture right now while you are reading this book and you will feel the difference.

Wearing footwear with adequate cushioning and support helps
absorb shock and decreases the risk of back pain.

4. Stay hydrated

Drink plenty of water before, during and after aerobic activity to replace water lost by
perspiration. Dehydration can cause muscle aches – plenty of water is needed to help the
body flush out the acidic waste products that can build up in the muscles during exercise.

pain from recurring

3. Wear proper footwear

can prevent back

support the back

muscles that

Strengthening the

and body temperature to allow your body to adjust to the higher demands of aerobic
exercise. Cooling off in the same way for another 5 minutes allows your body to adjust to
its resting state and prevents blood from pooling in your

extremities. 5 minutes of walking can help flush waste
products from the muscles and prevent post-exercise
soreness.