Jessie Canone shares tips on how you can eliminate back pain problem. Discover how your body, mind and your diet all ties in with eliminating back pain

1. itsallaboutwomen.com http://itsallaboutwomen.com/health/your-ultimate-step-by-step-guide-to-getting-rid-of-bacl-pain/
Its All About Women!
Back pain can be extremely debilitating. In fact, if left untreated it can
affect all areas of your life.
Are you fighting back pain but not seeing results?
Maybe you’re missing something.
After helping thousands of back pain sufferers get relief, one thing has
become crystal clear: To feel total and lasting back pain relief, you
usually need to address more than one area of your health.
In fact, there are three major areas that must be considered for optimal
health: body, mind and diet.
Take care of all three and you’ll have success. Ignore just one and you may never get back to 100 percent.
Step 1: Your Body
Most of us were born with a fairly well-balanced body and very little pain.
But as life goes on, we feel more and more of those aches and pains that are just “a part of growing older.”
Only, it’s not so much that we’re getting older. We’re getting more and more out of balance.
In our daily activities, we all tend to favor one side, or repeat the same movements.
When some muscles are worked much more than others, they naturally grow stronger, while opposing less-used
muscles grow weaker — resulting in muscle imbalances.
The more we repeat those same activities the larger the impact. Here are a few ways to minimize that impact:
Posture and Stretching
Hours sitting hunched over a computer, steering wheel or video game adds pressure
to your spine.
Your chest and neck muscles tighten while your upper back and shoulder muscles
weaken.
The result of this tug of war between strong and weak muscles is neck and back
pain.
Constant sitting tightens your hip flexors while your stomach, hamstring, and buttock
muscles become weak from underuse.
On long airplane trips, get up, stretch, twist and bend to refresh your muscles.
Even 15 seconds of stretching can help.
Take frequent breaks at work to stretch out a tight lower back. While sitting, lean forward to reach your toes.
Hold for several seconds and repeat.

2. Do full squats. Stay in the squat position for several seconds with your feet flat on the floor. Repeat a few
times. Hold onto the back of your chair for support if needed.
Exercise and Sports
A daily exercise routine is important to your health, but is your routine strengthening some muscles while leaving
opposing muscles dangerously weak?
Sports such as golf, tennis and baseball which use one side of your body more than the other, or require unnatural
postures are notorious for creating muscle imbalances.
You need variety in your exercise to prevent muscle imbalances that cause back pain.
If you’re already in pain due to long-established muscle imbalances, it will take a focused effort to restore your body
to a neutral state. That’s where Muscle Balance Therapy™ can help.
Step 2: Your Mind
Your back pain may have an emotional origin because the mind and body are deeply
connected.
Your thoughts can trigger physical reactions including fluctuations in blood pressure,
oxygen levels and breathing rates.
Stress, Anxiety and Depression
Frequent stress, anxiety, depression and other negative emotions can lead to
physical symptoms of pain and discomfort.
Among other negative effects, during periods of stress your muscles tighten, constricting blood vessels and inhibiting
circulation.
As impaired circulation continues, toxins and other waste products build up in your body tissues, making these areas
ripe for painful trigger points.
These tiny muscle knots cause as much as 75 percent of all pain, and that pain is often felt far from the actual
trigger point itself.
Your plan to prevent new or recurring back pain from trigger points should include a strategy to combat negative
emotions leading to stress and anxiety.
Here are a few techniques that can help:
Massage – Studies show massage not only provides ph ysical benefits, it’s
also an effective way to reduce anxiety and depression associated with
chronic pain.
Exercise – You already know exercise increases your energy levels, burns
calories and can help you lose weight. That means exercise can combat
some causes of stress and depression. Exercise also causes your body to
release natural feel-good endorphins, an instant emotional pick-me-up.
Meditation – If you haven’t tried meditation, please consider it. Being still,
breathing deep and centering your thoughts for as few as 10 minutes has
been shown to quiet both mind and body after a stressful day. Meditation is

3. also a great way to prepare yourself for the new day to come.
Step 3: Your Diet
Your very survival depends on food and water.
The water you drink cleans out toxins, hydrates tissues and organs, and regulates your body temperature.
Water also provides the fluid necessary for the discs between your vertebrae to cushion every move in your
back.
Failing to drink enough fluids (preferably water) makes it harder for your body to replenish the fluid squeezed out of
these discs day after day.
Over time, this can increase the likelihood of a herniated disc and back pain.
Unless you already drink water like a fish, you know what to do here. Drink more water.
Watch Out for Inflammatory Foods
Begin to think of foods in terms of their ability to enhance or reduce pain.
Did you know that some foods make your body more sensitive to pain?
Are you eating foods your body will break down quickly and store as fat?
Is your diet made up of processed foods, baked goods, fruit juice, soda,
sweetened cereals and fast food?
I doubt you’d be surprised to hear that a poor diet like this can cause you to gain
weight, increasing the strain on your back as your body’s center of gravity is thrown off.
But did you know these foods also produce inflammatory agents that cause back pain?
In fact, the same cells that store excess energy as fat also stimulate inflammation in your body.
Until your mid-30s, your body produces a lot of natural anti-inflammatories. They’re called proteolytic enzymes.
The problem is, once your body stops producing as many of these, your body’s systemic inflammatory
response to inflammation-causing foods and other stressors decreases rapidly.
There are two things you can do to reduce and inflammation and pain.
First, improve your eating habits. Eat fewer inflammatory foods and eat more of the foods that fight inflammation.
Secondly, you can replace the enzymes your body used to make in abundance with a supplement.

4. How to Do It All
Body, mind and diet. It sounds so simple until you actually start
implementing changes, right?
If you feel a bit overwhelmed, it’s probably because you’re trying to do (or
thinking of doing) everything all at the same time.
But you don’t have to. If you implement just one change per day, or
even one change per week, you will make progress towards your
goal of less pain and more healthful living.
Just remember that the body, mind and diet are interrelated in your recovery process. With a helpful, effective step-
by-step plan, you can get rid of back pain and take back your life.
To Learn More:
My book goes into much more detail on how the body, mind and diet are interrelated in your recovery process.
More importantly, I help you determine a step-by-step action plan to not just get back pain relief, but improve your life.
I hope you’ll pick up a free copy of The 7-Day Back Pain Cure today.
About the Author:
Jesse Cannone has helped millions achieve their weight-loss and fitness goals through his
articles, books, audio programs, videos, and seminars.
In addition to being a certified fitness trainer, Jesse holds many other certifications, including Post-
Rehabilitation Specialist, Specialist in Performance Nutrition, and Master Fitness Trainer.
He has been featured in dozens of newspapers and magazines, such as Miss Fitness, Natural
Bodybuilding, and Visage; on numerous radio programs, and on thousands of Websites.
Which amazing women in your life would love to banish back pain forever?
Please help them enjoy a happy, active pain-free life by sharing this helpful article with each of them using any of the
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Thank you
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