How to Prevent Back Pain and Injury

[dr_Jelena]

The editors of Sports Performance Bulletin have just issued an invaluable new research report:
How to Prevent Back Pain and Injury

3 quick tips to immediately strengthen your back and reduce or eliminate back pain

Back-pain reduction tip #1:
Run on the balls of your feet, not your heels.
Runners injure themselves all the time, suffering calf muscle strain, Achilles tendonitis, patellofemoral pain – and, of course, lower back pain. Now, a new running technique invented by Russian scientist Nicholas Romanov, “pose running,” can reduce injury-causing strain.
Among the pose-running principles Romanov advocates:
•   Hit the track only with the balls of your feet … NOT your heels.
•   Raise your ankle straight up under your hip, using your hamstrings.
•   Keep shoulders, hips, and ankles in vertical alignment … and use a short stride.

Back-pain reduction tip #2:
Quick pain relief for ankylosing spondylitis patients.
Ankylosing spondylitis (AS) is a chronic inflammatory disease that can cause pain … and decrease mobility … in the spine.
While there’s no cure, an active lifestyle and regular exercise program can help reduce the pain and inflammation.
If you are diagnosed with AS, here’s a quick and easy exercise that will help control your back pain:
1. Stand with your back against the wall, with your heels about 10 cm out from the wall.
2. Gently push your shoulders and buttocks back until they are touching the wall,
3. Hold for 5 seconds.
4. Release and repeat.

Back pain reduction tip #3:
58 seconds to eliminate lower back pain.
Dr. Fin Biering-Sorenson, a Danish spine expert, found that the key to preventing lower back pain is to build up “isomeric endurance”.
In plain English (I'm not sure about Danish) this simply means the ability of the lower back muscles to maintain moderate levels of force for prolonged periods without significant fatigue.
To build up your isomeric endurance, have someone strap your legs to a table or bench as you lie on the bench face down. While your legs are supported by the bench, your upper body should extend over the edge. Now, keep your upper body parallel to the floor, with your arms folded against your chest, for as long as you can hold the position. Repeat until you build up enough endurance to maintain a horizontal position for 58 seconds, and you significantly reduce the likelihood of having spinal problems.

To get started, just click here now
http://www.pponline.co.uk/prewp/sp-back3.html

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thank you Dr.Jelena