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FEMALE CHART
MALE CHART
DIET
CALORIES
SPICY CHICKEN
CHINESE CHICKEN
MEATBALLS
LOW FAT SAUSAGES
CORNED BEEF QUICHE
SHEPHERDS PIE
SPAGHETTI BOLOGNESE
MINCE MEAT RECIPE
TUNA QUICHE
FISH DISH
PRAWN PATE
SEAFOOD RECIPE
CITRUS SPINACH SALAD
CORN SALAD
COTTAGE LOAF
SLIMMING TIPS
EXERCISING
SAFE BACK EXERCISES
BACK EXERCISES
BACK PAIN
STRETCHING EXERCISES
PAIN RELIEF
CHIROPRACTIC
ALEXANDER TECHNIQUE
OSTEOPATHY
YOGA
MASSAGE
ACUPUNCTURE
REFLEXOLOGY
TESTS FOR BACK PAIN
SUPPLEMENTS
HELPFUL SUPPLEMENTS
MY EXERCISE PROGRAMME
INFORMATIVE WEB SITES
USEFUL ADDRESSES IN UK
QUIZ
LPs QUESTIONAIRRE
NUTRITIONAL QUIZ
CLOTHES and SHOES
2002 WEIGHT LOSS RESOLUTIONS
DIET AND FITNESS RULES
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| GENERAL INFORMATION |
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| BACK CARE |
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| Taken from the National Back Pain Assoc. POSTURE Always try to maintain an upright posture with stomach in and the back kept straight. Think of being lifted up by the top of your head. This posture is important in both standing, walking and sitting. Try to avoid hunching up your shoulders when you are under stress or angry. WEIGHT Excess weight only adds to the stresses put upon the spine. Therefore it is important to keep your weight under control. CHAIRS Use straight backed firm chairs, not soft padded ones. If you can get one with a lumber support, or place a cushion behind your waist. Also for us LPs it is important for our feet to be flat on the floor. As most (all) chairs are for average sized persons, it is good to have a small footstool. OFFICE CHAIR Ask yourself these questions when choosing an office chair:- 1. Is the seat height adjustable? 2. Is there enough adjustability of the seat height? 3. Are your feet resting firmly on the floor? (unsupported feet cause stress on the spine) 4. Are your thighs comfortably supported? 5. Is the seat tilt adjustable? 6. Is the backrest adjustable? 7. Arm rests may be useful for some people (getting up and down out of chair) BEDS Use a firm mattress, but not too hard. Also have some absorption of the hip and shoulder. If your back is very bad, lie on your bed on your back with your knees up and supported with a pillow. DRIVING This can cause back pain, or aggravate what pain you have. It is important to have your seat adjusted to fit you so that your knees are well flexed and NOT stretched out. You can also place a cushion behind your waist. GARDENING Again many people suffer back pains after a weekend gardening. Kneel on a pad or sit on a low stool to sow or weed - never bend down suddenly to pick up the odd weed. When mowing the lawn make sure the handle is held close to your body. Avoid twisting and lifting. |
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