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Tips on improving your health

Hello, welcome to this month's edition of our new-look newsletter. Please forward this to friends and family, if you think they will benefit from it.

From the team at Back Pain and Posture Clinic


7 ways to completely spoil your workout

Even with the best intent, you can end up wasting your time or do harm without a proper exercise plan, structure and technique. Here are 7 things to avoid and make most of your efforts.

1) No warm-ups, no cool downs

Tune up your engine before you run your car. Warming up for a few minutes at an easy pace gets your circulation and breathing in action. Oxygen floods your body and your muscles can move easily. Without it you could land up with injury!

Cooling down helps your body to recover. Your cells freshen up as blood washes through our body.

2) Too much, too fast

We all want to see tangible rewards for working out but it doesn't always come that easily. If you've been stuck in a chair for years, don't expect to lose weight or get fit overnight! Start with easy exercises so you don't injure your sleeping muscles. Focus on learning right techniques. Wait for your body to adjust. If your joints are stiff, we can get you in condition for workouts and prepare a plan for you.

3) Not strengthening your core

Your core muscles keep your torso steady, move it from side to side or rotate it. Any exercise routine needs a strong and stable core on which your limb muscles can act powerfully. Just about all movement either starts or moves through this area. Learning to control and strengthen your core is crucial to increasing power while avoiding injury. Always start with the core.

4) Too little water

Water makes up most of your body; your body needs water to work. You sweat salty water. Your muscles cramp up when you're dehydrated. So drink plenty of water before, during and after your workout.

5) The "weight-loss goal" trap

You're in for a big disappointment if you expect to see the numbers on your scale moving with each and every session. Weight-loss is not a satisfying or realistic goal. It can take several weeks to get the first signs of positive results.

It's always better to reward yourself for perseverance and discipline. Maybe some new workout music for sticking to your routine or a pair of exercise shoes for upping your mileage.

6) Focusing on cardio

Cardio is just what the doctor ordered for heart health. But interval training can bring faster and better results for the time you invest. Ask us about it.

7) Too little, too easy

Expand your repertoire with new exercises. Vary your workout with weights or more reps. Add new muscle groups so that every part of your body is strengthened equally.

Why not make an appointment with us? We can help you get started on your fitness and weight goals the right way.


Natural headache remedies

Headaches can really take the wind out of your sails. But there are alternatives to medication.

One is as simple as a glass of water. Drinking plenty of water from the time a headache looms can take the edge off. Keeping hydrated can keep headaches at bay.

Another good remedy is to lie down in a cool dark quiet place for a half hour. Cover your eyes for absolute darkness. Make sure you're resting comfortably. Massage your temples or get a neck and back massage. Tension in the back and neck is a common cause of headaches.

Applying an ice pack to your temples can help. Wrap the pack with a tea towel first.

Consciously relax every muscle in your body. This can take some practice at first. If you have frequent headaches, it is worth learning instant relaxation techniques.

Finally, learn to deal with stress. Let things go.

There are many ways to deal with your headache. Try and see what works for you.


Quick tip

Stop making excuses. Excuses are for people who plan to fail! Being willing to be responsible for your own results no matter the challenges you face empowers and strengthens you and makes it much more likely that you'll achieve your goals with ease.



Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

~ John F. Kennedy



Further reading:

This injury can cause damage to muscles in the neck, the ligaments, the vertebrae, the central nervous system and the peripheral  nervous system. In some cases the pain goes away after a few weeks or months while in others it may become a chronic condition.If you have sustained a whiplash injury, call us to see how we can help in your recovery and rehabilitation.

Arthritis actually means joint (arthr) inflammation (itis). Arthritis is a group of more than 100 rheumatic diseases and other conditions that can cause pain, stiffness and swelling in the joints or any part of your body...

  • The importance of stretching

    Stretching is a part of exercise that is often ignored, by seasoned athletes as well as ordinary people. Eager to begin their workout, they jump right into it without properly stretching.

  • Reducing stress naturally

    By making certain lifestyle changes, stress can be brought under control and you can begin to enjoy life again.

  • When exercise results are slow

    Despite your best efforts, workout results seem negligible or non-existent. How can that be? After all the time, money and energy devoted to the cause, is that all there is?


We do not warrant or represent that the information in this site is free from errors or omissions or is suitable for your intended use. We recommend that you seek individual advice before acting on any information in this site. We have made every effort to ensure that the information on our website is correct at the time of publication but recommend that you exercise your own skill and care with respect to its use. If you wish to purchase our services, please do not rely solely on the information in this website.

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