Day 5. Healthy back.
It's time to move more, team!
Phrase of the day: A healthy back is a life of movement.
At the end of the article are the tasks and workout of the day.
Osteochondrosis, protrusion, herniated discs, and back pain are not a disease. It is a person's way of life and their attitude towards their muscles. Alas, most people's lifestyles contribute to the formation of spinal protrusions and herniated discs.
Joints and the spine can only be treated by exercise.
Don't spare any time for training. It's time to move!
Surgery is often prescribed for spinal hernias. This has been my experience and is further confirmation that doctors do not know how to create health, they are not taught to do so. They know how to remove symptoms and heal diseases, they don't look for the cause of the disease.
Why did a hernia form? Surgeons don't ask about that. They, like the patient, do not know that surgery does not solve the problem. After the operation, a new protrusion, or a hernia will appear, because the person's lifestyle has not changed. In addition, spine surgery is always a high risk of complications.
It is better to avoid the situation where surgery is essential.
Change your attitude toward your health and your life now and realize the importance of movement and muscle mass for spinal health.
Fitness should become a way of life!
Healthy habits for a healthy back :
Move more during the day. We sit too much, it has become the norm. Back problems and illnesses have also become the norm. If you want to get out of this way of life, get up from the chair, and the couch.
Start the day with movement and stretching exercises. Flexibility is health. Add yoga, walking, and fitness training to your morning routine.
Work standing up half the time if possible.
Exercise regularly to build muscle mass. Muscles are healthy.
Make sports weekends your new healthy habit. Visit the swimming pool at least once a week if possible.
Get enough sleep!
Keep your weight in check. Move towards a plant-based diet.
Do not lift heavy bags or objects in a bend; only in a squat. Avoid sudden twists in the lumbar spine.
Every 90 minutes, get up from the chair and do a warm-up.
Become part of the global “Wings for Life” charity run, in which all contributions go towards finding cures for spinal illnesses and injuries. By helping others we help ourselves.
A unique run turned from a dream into a reality, and I was inspired to take part every year. The doctors (cardiologists and surgeons) told me that I wouldn't be able to run. They didn't take into account the main thing - I've always been into health and sport, not pills and treatments. Now I have invaluable personal experience, confidence in myself, my strength, and the fact that health can be created by changing myself, my habits, thoughts, and beliefs.
The task of the day:
Be honest with yourself.
If your back hurts a lot, admit it. And that it is not the norm of life. There is a life without back pain. If you put off working out, the sport you love, and your dreams, that's not the norm. I know how much back pain can get in the way of enjoying life.
Don't get used to pain like it happened to me. Back pain is your body's signal to pay attention to your lifestyle. If you regularly experience back pain, be sure to consult a vertebrologist or physiotherapist. Knowing the cause of the pain will speed up the recovery process.
Let an active and sporty life be a reality, not a dream.
Create a new healthy habit or several.
Choose one or two healthy habits from the list above and start working on them.
A healthy back is a new way of life, a life of movement. A new life is new thoughts followed by new actions. If you don't change anything in your life, nothing will change.
Start doing basic exercises for the spine every day, e.g. in the morning or after your main workout.
Never stop exploring.
Back pain is often linked to stress. I don't think many people have even heard of it, but it is scientifically proven that negative thoughts, emotions, and stress make our health worse. Not creating stress means creating health.
If you're feeling unsupported in life and it makes you sad and anxious, you're going to feel a pain in your back. It's all very interconnected. I think by day 5 of the program you do not doubt the importance of working on your mental health. Explore, inquire, and continue to learn how to manage your thoughts, emotions, and desires.
Do a workout of the day.
Find a sturdier chair, although this plastic one will do, it has survived the workout :) For more exertion, it is better to choose a heavier chair. The main task is not to sit too long! Movement is health.
Workout of the day: Tabata with a chair.
12 minutes, 8 exercises, 3 rounds.
Get up from the chair every 90 minutes and do a warm-up, or this workout with a chair. But you can do without it. I used the chair as a reminder that we sit a lot, however, our bodies are built for movement.
Tabata workout with a chair. 12 minute.
Exercise technique :
Do a warm-up! If you feel low on energy, refresh yourself with half a banana. And go! ;)
Do all the exercises at your own pace and according to your physical capacity for the day.
Listen to your body. Do nothing through pain, discomfort is allowed.
If you have constant lower back pain, see a vertebrologist first. Knowing the cause of your back pain will speed up the recovery process.
Do your workout in a good mood. Think good thoughts.
Smile at the end of your workout, pat yourself on the back, and give thanks for the first steps towards a simple, healthy, and joyful life.