1397 When Pain Holds You Back

It's hard to keep moving forward with your health when pain holds you back. And it's literally the pain in your back.

Back pain is so debilitating. It prevents you from doing daily tasks, sleeping, and moving around with ease.

Desire to be supported and encourage by other like-minded women? Join us at Women of IMPACT. http://bit.ly/WomenofIMPACT

But you don't have to stop leading an active, healthy lifestyle.

What you need to do is take care of your core by strengthening and supporting the muscles to protect you from further injuring your back.

This week, I shared how I tweaked my back on Saturday welcoming a muscle spasm. Any pain in the back is not to be taken lightly. You have one back. You MUST take care of it.

And because of that, I make it a point to take care of my core in order to protect my back. You need to be doing the same thing.

By caring for my core, I was only out one day from my healthy regimen, which was my rest day. Now I did use lighter weights when I started back up again with my strength training. But I wasn't held back by my pain.

There are studies that show exercise can reduce back pain.

So after checking with your medical provider, exercise your way to a stronger back!

Use partial crunches to target your abdominal muscles without straining your back.

Keep your feet, bottom, and lower back on the floor. Raise your shoulders off the ground with your neck in neutral line with your spine. Never pull on your neck. In fact, keep your facial muscles relaxed to keep the focus in your abs.

Stretch your back muscles with back extensions.

Lay flat on your stomach placing your hands under your shoulders. Squeeze your glutes (bottom) and core to slowly lift your shoulders followed by your chest off the floor.

Same as partial crunches: Keep your neck aligned with your spine and don't over extend your chin (look down). This is a gentle stretch and great for those who sit majority of their day.

Knee to chest stretches takes the pressure off your lower back. You can do these stretches in the morning before you get out of bed as a wake up call for your body.

Lay on a flat surface (floor, bed, mat) with your feet flat. Wrap your hands around one knee and gently lift your knee to your chest. Don't pull aggressively towards your chest. This is a gentle stretch from the abdominal muscles. Hold for a few seconds breathing into the stretch and then switch legs. Repeat as needed.

A wonderful way to relieve tension in your back is the cat and cow.

Begin on the floor with your hands and knees, palms flat. Slowly arch your back like a scaredy cat pulling your abdominal muscles in toward your spine, breathing through the stretch. Release your back now arching downward as you look upward. Repeat 3 to 4 more times continually breathing slowly.

This too is a great wake up call for your body.

By building a strong back and body, you are less likely to have back pain.

TAKE A.I.M. ~ Action Ignites Motivation  - This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward.

Subscribe to Create Your Now TV on YouTube.

Listen to Create Your Now on Spotify and Pandora.

Listen to Create Your Now on iHeart Radio. Click here.

The Create Your Now Archives are LIVE!! You can subscribe and listen to all the previous episodes here.  http://bit.ly/CYNarchive1 and http://bit.ly/CYNarchive2 and http://bit.ly/CYNarchive3 and http://bit.ly/CYNarchive4 and http://bit.ly/CYNarchive5

Contact me at [email protected]

THE NO FUSS MEAL PLAN

Instagram @CreateYourNow @Kristianne Wargo

Twitter @KristianneWargo @CreateYourNow

Facebook www.facebook.com/TheKISSCoach www.facebook.com/CreateYourNow

PERISCOPE USERS!!!

Click here for ANDROID Users / GOOGLE  https://play.google.com/store/apps/details?id=tv.periscope.android

Click here for APPLE Users  https://itunes.apple.com/app/id972909677

Read more from Kristianne, a contributor to The Huffington Post, MindBodyGreen, Thrive Global, Addicted2Succes, and She Owns It.

https://addicted2success.com/success-advice/5-things-to-do-while-waiting-for-success-to-manifest-in-your-life/

http://www.huffingtonpost.com/kristianne-wargo/

http://bit.ly/9amHabits

https://journal.thriveglobal.com/how-to-configure-a-sleep-pattern-fit-for-you-d8edd3387eaf#.sniv275c3

https://sheownsit.com/when-failure-is-your-middle-name/

DOMESTIC BEAUTIES (Announcements)

1. Come and let's connect on Facebook - Women Of IMPACT  http://facebook.com/groups/thewomenofimpact

2. Create Your Now ~ Your Best Selfie can be heard on iHeart Radio, Spotify, and Pandora!

3. Create Your Now Archive 1 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive1

4. Create Your Now Archive 2 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive2

5. Create Your Now Archive 3 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive3

6. Create Your Now Archive 4 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive4

7. Create Your Now Archive 5 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive5

8. NEW Website! Go check it out and tell me what you think. http://www.createyournow.com

9. Sign Up for The A.I.M. Academy! You will be the first to learn all about it. http://createyournow.com/m-academy-2

10. Schedule a Discovery Call. This is a free 30-45 minute call for those serious about coaching with me.

11. Newsletter and Library: If you desire to get weekly emails, be sure to sign up here so you can stay connected. http://createyournow.com/library

Cover Art by Jenny Hamson

Music by Mandisa - Overcomer

http://www.mandisaofficial.com

Song ID: 68209 Song Title: Overcomer Writer(s): Ben Glover, Chris Stevens, David Garcia Copyright © 2013 Meaux Mercy (BMI) Moody Producer Music (BMI) 9t One Songs (ASCAP) Ariose Music (ASCAP) Universal Music -  Brentwood Benson Publ. (ASCAP) D Soul Music (ASCAP) (adm. at CapitolCMGPublishing.com) All rights reserved. Used by permission.