| Maybe your work causes pain in your back muscles. | | | | Remember that your core is more than abs: include |
| Maybe your pain is from an old strain that reappears | | | | your hips and back muscles. Spend more time |
| occasionally. Or maybe your hobbies tighten those | | | | strengthening your back-side muscles than your |
| muscles. Regardless of the cause of your pain, this | | | | front-side muscles. |
| very simple program can get rid of it and keep it | | | | Move it. |
| away! | | | | Cardio exercise is essential to health. Your back |
| To truly feel the effects of these principles, you | | | | muscles, in particular, need the blood-flow and |
| must be diligent and focused! | | | | nutrients that cardio activity provides. |
| This program is Extreme, not because the concepts | | | | Cardio also *Loosens muscles and joints; *Improves |
| are tough, but because most folks will not apply the | | | | Sleep; *Regulates Mood and Energy; and is the first |
| focus and persistence. | | | | step in most injury rehabilitation programs. |
| Get Strong. | | | | Recovery. |
| Even if you are experienced at weight-lifting, you | | | | Many people with back pain struggle with this. |
| should ease into it. Slowly develop a strengthening | | | | Practice regular first aid self-care, of Rest, Ice, |
| program that includes all of the core muscles. | | | | Compression, and Elevation. Ice compression will be |
| Consult your physical therapist and orthopedic | | | | Extremely helpful for long-term relief! |
| specialists. Decide which work-out location is most | | | | Get massage therapy, with extra emphasis on your |
| convenient for your lifestyle. Do you have a hectic | | | | back and hips. |
| schedule? Will you stick to a program in your home, | | | | Use saunas, steam rooms, hot tubs, and other forms |
| or do you need a gym setting? | | | | of Active Rest. |
| Hire a personal trainer. They can help you get off to | | | | Eat nutritious foods that are rich in minerals, like |
| the right start, making sure you're doing the | | | | vegetables and fish. |
| exercises right. Then they'll keep you on track. Note: | | | | These are simple principles, but they take an |
| it is crucial that you tell them about an injuries you | | | | Extremely focused person to practice them as |
| might have! | | | | lifestyle habits and feel true everlasting relief from |
| Strengthen all of your core muscles as you train. | | | | their back pain! |