7 Ways to Prevent Back Pain

Exercise Regularly: Exercise everyday is very important. 

Regular exercise should be done daily even for just 10 

to 20 minutes but if you are feeling some pain, do not 

force yourself. Some examples of exercises are jogging,

 cycling, and walking, though you can choose the ones 

that are appropriate for you and what you like. If you 

can't exercise daily, at least 4 times per week.

Stretch before exercise: In every exercise or activity 

that you do, warm up first by stretching your muscles

 to avoid any injuries, this will get your body ready for 

action.

Make sure that you're on solid footing. Slipping or twisting 

while lifting can cause injury.

Body Mechanics: When you lift up something, even if it

 is heavy, placing it near your body permits your back 

to be straight. Also, every day actions such as using the

 vacuum, sitting, or even getting out of your car requires

 proper body mechanics. Keeping your back straight and 

not bending in unnatural positions can prevent and unwanted

 strain.

Sleep Correctly: Sleeping on your stomach places more 

strain on your neck and back as it goes against the natural

 curves of the spine. This can cause rigorous back and neck 

pain. Sleeping on your side is the most favorable position, 

however it is all right to sleep in your back less often. 

Make use of pillows that can support your neck and back.

 When you are on your side, use a good cervical support

 pillow and place a pillow between your knees to prevent 

any unwanted pressure to your hips.

By just losing a tiny amount of weight, it can give relief to 

low back pain. So start exercising, even just a few times a 

week, and it can help to relieve that low back pain.

Don't rush while lifting weights. Think about what you're 

doing before starting to lift. Saving a minute or two is not 

worth a everlasting, painful injury to the back.

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Glucosamine and Chondroitin For Back Pain

Glucosamine and chondroitin are two very popular

 supplements that are often recommended to help 

reduce back pain and joint stiffness. However, many 

people do not know what these compounds are, how 

they work, and if they are effective.

Glucosamine is a compound that is a precursor 

(a precursor can be though of as the main ingredient 

in a recipe) to another class of compounds called 

glycosaminoglycans. Glycosaminoglycans form the frame

 work of cartilage.

Unfortunately, we can not just take glycosaminoglycans 

directly because this compound cannot be absorbed by the

 digestive track since it is a polysaccharide 

(clump of sugar molecules) and our body can only absorb

 monosaccharides (single sugar molecules). Glucosamine

 however is a monosaccharide used to make 

glycosaminoglycans and can be absorbed by our digestive tract, 

making glucosamine the perfect candidate to provide the body 

with materials to make the framework of cartilage.

In short, taking glucosamine is thought to protect cartilage 

by providing materials to create the framework that supports 

cartilage tissue.

Chondroitin (particularly condroitin sulfate) is the other primary

 constituent of cartilage tissue. Tiny chondroitin sulfate 

molecules branch off from the wire-like framework provided

 by glycosaminoglycans. Chondroitin is what fills in the empty 

space between branches of glycoaminoglycans.

To simplify the theory, taking a glucosamine and chondroitin 

supplement to build cartilage is just like eating extra protein 

to build muscle. Even if your body wanted to produce more 

cartilage, it could not do it without the base constituents!

Taking these two supplements together has been shown by

 a variety of studies to improve joint function, reduce pain, 

and slow the onset of osteoarthritis. However, not all types

 of glucosamine and chondroitin are created equally.

In particular, research favors the sulfate variety of both 

types, so when you pick out a glucosamine and chondroitin 

supplement, glucosamine sulfate and chondroitin sulfate are

 the most researched varieties. Note that glucosamine is 

generally made from shellfish, so if you have a shellfish allergy, 

make sure you get a non-shellfish variety.

Aside from the possibility of allergy, these two supplements

 are an easy and cheap way to reduce joint pain, reduce 

the risk of developing osteoarthritis, and slow down the

 progression of the osteoarthritis in cases where it is 

already present.

For more great articles on chronic back pain treatment,  visit my lower back pain website so you can once and  for all stop saying stop my pain!

Take Up Yoga few minutes a day - You'll Be Glad You Did

Yoga may seem like something that only extremely bendable people can do but in actuality it's something that everyone can do and it's something that everyone can benefit from. The benefits are nothing but good and even a few minutes of yoga a day can help you to achieve these benefits.

Yoga is good for your body, your mind, and your spirit. What else could you ask for? Yoga is really something you should be doing if you want a happier and healthier life. Yoga will improve your flexibility, help your core strength, tone up your muscles, and improve your breathing. All this will equal to an easier time doing those extra exercises that you need to do to keep you healthy.

Your respiration will begin to improve because you will be learning how to breathe properly while doing the poses. Breathing is a huge part of yoga and it's a huge part of healthy living. Most people take their breathing for granted and are not aware that there is actually a proper way to breathe and an improper way to breathe. It has an effect on how you feel about yourself and how you look, your ability to fight off disease, and even what age you are going to live to.

Yoga can also help to regulate your metabolism. There are certain poses that will help you with your thyroid. We've all been hearing about how important your thyroid is. Are you aware that if your thyroid is not in good health it affects your metabolism? When your metabolism is not functioning well you don't burn calories efficiently which can hinder any weight loss and may be a root of a weight problem.

These thyroid helping poses will "massage" your thyroid which helps it feel cleansed and relaxed. You might think that yoga will hurt your back but back pain can actually be improved from yoga. Stiffness in the back can be helped with daily yoga. The alignment in your back will also improve which can help with many types of back pain too.

Do you have stress in your life? My guess is probably. Yoga can help with that as well. Concentrating on holding your poses helps quiet the mind and helps control your breath. Both of these will help relieve stress. Yoga can also boost your self esteem. Once you master a pose and can slowly move on to another pose you will be amazed and in awe at what your body can do. This will improve the way you look at your body and capabilities and give you more confidence in it.

Yoga can also help you with your spiritual side of life. Sometimes it can be very easy to feel disconnected from our spiritual side but when we practice yoga we become aware of our oneness with our spiritual side through being still and aware. Once you begin to feel connected with your spiritual side you will begin to be true to your feelings and beliefs. This will make you a stronger person who contributes good things to this world and believe me there's no better feeling then that.

So in the end you can see that yoga is good for all areas of your life and can benefit you tremendously. Start by doing a few minutes a day on poses you feel comfortable with and move on to harder poses as you go. You'll be glad you did!

Isabelle is the owner of All About Exercise. To see how various yoga poses are done check out these video's and start practicing today.

Yoga Exercises to Help You Lose Weight

Yoga was not just a way to keep fit. It was a way of life for the ancients of India. A good diet with lots of fruit and vegetables along with yoga and meditation were some of the reasons why these ancient people lived for such a long time. Yoga started gaining popularity in the West in the 1960s. Back then the people began to look at the old Eastern traditions and special practices as ways to keep healthy, fit and fine.

In fact, you can get rid of all that extra fat in your body just by doing some easy yoga exercises. Remember that yoga does not advocate the stressing of the body in any fashion. And this is the reason why it has to be done extremely gently with one movement flowing into another harmoniously. Remember to ask your doctor whether you are fit enough to do yoga exercises.

You could start with the bending exercise. Place your feet apart and raise your hands above your head. Inhale, touch your feet, exhale and come back to previous position. Repeat this exercise 5 times. Now lie down on the mat and straighten your legs. Raise them up slowly. Now slowly take your legs down towards your head. Try to touch the mat in this curved pose. Come back to your normal position. Do this 5 times. It is extremely difficult to do it, especially if you have a big belly, but you are soon going to see a difference in your weight and ab muscles.

Sit down with your legs straight. Try to touch your knees to your head while keeping your hands above your head. Go back to the normal position, and repeat 5 times. Now, standing straight, raise your hands to your shoulder level. Now, touch your left foot with your right hand and your right food with your left hand. Come back to the original position and repeat the exercise 5 more times.

After you have done this exercise, you would want to relax. Lie down with your hands and your legs at 45°. Start taking deep breaths, and relax yourself completely for 20 minutes. When you get up, you have to flex your fingers as well as your toes. Then curl into a fetal position and sit up. This last yoga exercise is normally used for meditation. You get rid of all the tension in the body. These yoga exercises are going to keep you really healthy and fit. In fact, yoga and meditation guarantee good health.

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Traditional Versus Fitness Yoga

There are so many different styles and kinds of yoga I'm not sure you could even list them all. Even within the same style each teacher teaches differently enough that you could say each teacher really does have a style of their own.

There is a big difference between traditional and modern yoga though. This is my take on it:

Traditional Yoga

Traditional yoga classes are typically 90 minutes. They are held in a studio which generally does an amazing job of creating a restful atmosphere. You need to arrive 10 minutes early at least and I always feel it appropriate to whisper for some reason. Traditional yoga often can include chanting and more advanced breathing practices so be sure to read the class description if you aren't comfortable with that. You sign up for a period of time or a session of classes. The studio's are great because they have a large amount of different types of props for customizing poses. The studio's are also very good at cleaning the mats and other props. Traditional yoga doesn't always follow current alignment principles - for example many poses bring your knee forward of your ankle. Just be sure to be careful and listen to your body. The costs are higher to attend classes in a studio setting. Look into the teachers teaching credentials as there is no standard as to what level of training private studio's need. They could be anything from a student teacher to a 500hr Registered Yoga Teacher.

Modern/Fitness Yoga

Modern/Fitness yoga classes are typically 60 minutes. They are held in a gym or community center setting. Depending on the teacher they can try to set the mood but very often these facilities do not have dimmers and sometimes it's not even a fully enclosed room. I have often taught in a studio area baking onto the racquetball court - a test in concentration to say the lease. Very often participants are running in right as class starts. These classes can be drop-in, sessions or part of a gym membership. These facilities very often don't have props or even an yoga mats so call ahead to find out. I suggest bringing your own to a fitness yoga class. Modern/Fitness yoga is more aware of current fitness principals such as alignment. This type of yoga is a cheaper than traditional but be aware that the instructor may or not have the same credentials as a studio. To teach in a fitness facility you only need to have the BCRPA (British Columbia Recreation and Parks Association) Yoga leader designation or equivalent in your province or state.

The above might on the surface a bit bias toward the studio setting but that is not the case. I suggest trying a variety of facilities, styles and teachers before settling on one you want to invest your time and money into. Even after you find that magic place and teacher be sure to visit other classes.

If you want to try yoga but can't fit in a 90 minute traditional class please don't hesitate to try a nearby gym or community center. The benefit are amazing!

This article by Gaylene Thoeny, a 500hr Registered Yoga Teacher, Personal Trainer, Lifestyle Manager, Yogi and mom. Go tohttp://www.groundinglifestyle.ca for more information. Gaylene specializes in creating a grounded life on and off the mat. You can also follow her online on twitter & facebook.

How to Find Time to Do Yoga

Yoga takes time! Where do you find it?

Finding it seems near impossible. I guess it depends on how bad you want it. Do you want to stretch your core muscles, take care of your spine, and be flexible?

You may not be able to see time, but there is a way to find it.

Create a colorful routine chart. Color in blocks of time for the different demands on your time during an average week. Health related activities can be colored your favorite color. My favorite color for health is light pink. Color fill a block of 10 minutes, 30 minutes, or 1 hour on 2 to 3 days per week in your routine chart. Fill in other broad categories - like dining, work, commuting, phone and email, family time.

By making your average weekly routine visible it makes it seem almost tangible - well, you can touch it on paper! Move your time blocks of color around until you find a way to get everything you want.

When you receive a phone call to meet your friend, then glance at your routine chart and either invite her to do yoga with you or tell her what time you REALLY have available. And what time you are booked.

If you need help creating your very own colorful routine, so you can get a real grasp on how to manage your time, then learn more about Get It Done Yourselfcoaching services. We can all be comfortably organized...even with our time.

As situations in life keep happening, Melody helps women around the world adapt to these changes, with ease, by providing organizing support and motivation. She infects women with the organizing bug, because the results are stunning! Melody helps women live their best life, comfortably organized. For free tips, please visithttp://www.melodygranger.com.

Are Dust Mites Making You Wake Up With a Stuffy Nose?

I am going to apologize in advance. The information I am about to share with you will disturb some of you! But this is yet another example of information that I feel should be well distributed.

Each and every day the average person will shed between 1 to 1.5 grams of dead skin, or putrefied body ash. Lets put this into perspective; a dollar bill is roughly 1 gram. The accepted statistic is 1/3 of our life is spent in bed. You do the math. This will add up quickly!

Nearly 25% of all allergic reactions are contributed to dust mites, more specifically dust mite fecal matter. Or to be more specific a protein found in dust mite fecal matter

Dust mites are so small that 45 of them can ride on the back of a flea!

The squeamish may want to quickly hit the back button...ok here we go. A queen-sized mattress may hold up to two million dust mites! If the bug is so small imagine what the size of its droppings must be! We plop down into bed and up comes a cloud of this highly allergenic material, which may stay airborne for up to 72 hours!

You can put your pillows in a plastic bag and freeze them; this will help kill the bugs. Throwing them in the dryer will help to remove foreign material. But what about your mattress? The EPA recommends cleaning your carpet at least once a year! So should your bed receive any less attention? Of course not!

There are ways of helping you! Especially if you tend to wake in the morning with the sniffles!