Keep Your Back Happy

Sitting in front of a computer for hours on end isn’t great for the back. But for many of us this is an inevitable part of business as online entrepreneurs. However, this doesn’t have to spell disaster for our backs. With a few simple techniques you can ensure you keep your back happy and remain productive at work.

#1 – Get up. It’s important to take regular short breaks during your work hours. You can aim for five minutes every hour. During the five minutes, get up and do a few stretches, walk around the room and take a few deep breaths. All of this will help you remain flexible and give your muscles a much needed break.

#2 – Happy core = happy back. Research has shown that our core muscles play a big part in the health of our backs. Our core muscles are the “trunk” muscles in the center of the body. A few simple but effective core exercises are:

Superman – Lie on your front with your forehead touching the floor and your arms and legs extended (in a “superman” position). Gently lift your right arm (keep it straight) and at the same time lift your left leg (keep it straight). You only need to lift a few inches off the floor for the exercise to take effect. Lift gently, in a controlled manner then lower to the ground and repeat with the opposite arm and leg. Work up to ten repetitions.

Plank – Lie on your front and then get into an all fours position so that your body is supported on your knees and elbows (as if you were a dog or cat). Then gently lower your legs so that you are supporting your lower half using your feet. Think of a plank position. Keep your body straight and don’t arch your back. Build up to one minute.

Crunches on exercise ball – An exercise ball is very effective for working the core muscles. Do a simple crunch by supporting your upper half on a ball rather than the floor and gently crunch up for ten. Keep your breath controlled and your chin off your chest. Aim for ten repetitions.

#3 – Consider Pilates – Pilates has been proven to help many back ailments. It’s a very gentle form of exercise which will help strengthen your back and core muscles. However, form is paramount in Pilates. Learn the exercises from a registered Pilates instructor and where possible opt for a few private sessions before joining a class. Pilates can be a great all-round exercise for your health and back but without proper form you may end up doing more harm than good.

#4 – Lose the weight – Carrying around extra weight can be hard on the back and joints. Losing a little weight can help relieve the pressure off your back and joints. If you’re overweight, start by taking a few regular weekly walks and slowly cutting down on a few extra calories. Small changes can add up to big results.

Back pain plaques many of us but with a few small changes you can improve it and in some cases get rid of it all together. These tips will help you get started.

Here are a few healthy eating for success tips:

#1 – Eat Breakfast – It may sound like common sense but eating breakfast really does make a difference to your health. When we sleep we fast for many hours, and breakfast helps to kick-start our bodies. A good breakfast will help your concentration span and energy levels, and will stop you from going into a “dip” where you’ll reach out for less healthy foods.

Good sources of breakfast include lean proteins such as eggs, yogurt and cottage cheese as well as complex carbohydrates such as whole wheat breads or cereals. Oats are also a fantastic way to start the day. They contain slow release carbs which will keep your energy levels steady throughout the morning. Add a little fruit to any of the above and you have a healthy balanced breakfast.

#2 – Eat Snacks – A few healthy snacks at the right times, mid-morning and mid-afternoon, can make all the difference to your energy levels and waistline too. Snacking on a regular basis may help you avoid overeating during your meals, or worse – eating the wrong foods.

Healthy snacks include low-fat yogurt, dried fruit, fresh fruit, or a handful of nuts and seeds. Any of these snacks can be taken with you on the go on busy days.

#3 – Eat More Fibre – Fibre has been proven to be highly beneficial to the body. Not only will it help you maintain regularity, it also helps keep you feeling full – a sure winner for those who want to lose a little weight.

Add fibre to your daily meals in the form of “good” carbs which include whole wheat pasta, brown rice, whole grain cereals and breads. Fruits and vegetables are also great sources of fibre.

#4 – Eat Your Greens – Your mother was right, eating your vegetables does make you healthy – particularly leafy green veg. Packed full of antioxidants and vitamins, vegetables provide fibre and so much more. They can also add variety to your meals and help to keep you feeling full which is great if you’re trying to lose weight.

For the best benefits include a variety of vegetables as well as the green leafy vegetables like broccoli and kale.

#5 – Stay Hydrated – Being dehydrated may make you feel sluggish and just generally put you in a low mood. Aim for eight glasses of water a day and cut back on caffeine where possible. Drinking enough water will help you feel great and help your body run smoothly– many ailments from a simple headache to feeling tired can be put down to dehydration. And many of us walk around mildly dehydrated on a daily basis. Drink your water to avoid this trap.

Eating for success takes a little time and planning but it can be done. It’s easier if you plan ahead and make sure your pantry is stocked with healthy foods and snacks. Planning your meals may also help. A healthy balanced diet may improve your life and your business in the process.