Archive for the Self-Development Category

4 Great Tips For Keeping Your Back Pain Free

4 Great Tips For Keeping Your Back Pain Free - Business Success Solutions

Sitting in front of a computer for hours on end isn’t great for the back. But for many of us this is an inevitable part of business as online entrepreneurs. However, this doesn’t have to spell disaster for our backs. With a few simple techniques you can ensure you keep your back happy and remain productive at work. Consider these four Tips For Keeping Your Back Pain Free.


1 – Get Up and Move!

It’s important to take regular short breaks during your work hours. You can aim for five minutes every hour. During the five minutes, get up and do a few stretches, walk around the room and take a few deep breaths. All of this will help you remain flexible and give your muscles a much needed break.


2 – A Happy Core Makes a Happy Back.

Research has shown that our core muscles play a big part in the health of our backs. Our core muscles are the “trunk” muscles in the center of the body. A few simple but effective core exercises are:


Superman – Lie on your front with your forehead touching the floor and your arms and legs extended (in a “superman” position). Gently lift your right arm (keep it straight) and at the same time lift your left leg (keep it straight). You only need to lift a few inches off the floor for the exercise to take effect. Lift gently, in a controlled manner then lower to the ground and repeat with the opposite arm and leg. Work up to ten repetitions.


Plank – Lie on your front and then get into an all fours position so that your body is supported on your knees and elbows (as if you were a dog or cat). Then gently lower your legs so that you are supporting your lower half using your feet. Think of a plank position. Keep your body straight and don’t arch your back. Build up to one minute.


Crunches on exercise ball – An exercise ball is very effective for working the core muscles. Do a simple crunch by supporting your upper half on a ball rather than the floor and gently crunch up for ten. Keep your breath controlled and your chin off your chest. Aim for ten repetitions.


3 – Consider Pilates.

Pilates has been proven to help many back ailments. It’s a very gentle form of exercise which will help strengthen your back and core muscles. However, form is paramount in Pilates. Learn the exercises from a registered Pilates instructor and where possible opt for a few private sessions before joining a class. Pilates can be a great all-round exercise for your health and back but without proper form you may end up doing more harm than good.


4 – Lose the weight.

Carrying around extra weight can be hard on the back and joints. Losing a little weight can help relieve the pressure off your back and joints. If you’re overweight, start by taking a few regular weekly walks and slowly cutting down on a few extra calories. Small changes can add up to big results.


Back pain plaques many of us but with a few small changes you can improve it and in some cases get rid of it all together. These tips will help you get started.


Here’s to your Success!

Jerry D Ross


Give us your thoughts and/or suggestions. Please leave your Comment below. Feel free to contact me with questions or suggestions.

The Effect of Your Emotions on Your Business

The Effect of Your Emotions on Your Business - Business Success Solutions

Business and emotions don’t really seem to mix very well. But as emotions are a daily part of our lives, short of becoming robotic, you may be faced with the two intermingling at some point in your career.


Here are a few tips to help you stay on track and overcome emotions in your business life.


1 – Take a deep breath

If you’re having a bad day or particular difficulties at home, it may not be easy to switch back into business mode, but it can be done. Breathing is an effective strategy for all sorts of issues such as panic attacks, anger control or simply switching back to a positive state.


When you’re feeling overwhelmed, take a short break and find a quiet place where you won’t be interrupted for a few minutes. Then take a few deep breaths. Involve your whole body in the process. See your stomach inflate like a balloon as you breathe in slowly for a count of seven to ten and then slowly let the “balloon” deflate as you breathe out slowly for a count to seven to ten.


It may help to visualize the stress and negative emotions leaving your body as you breathe out – many people will associate this with the color black, such as a black burst of air leaving their body. Then see calmness and peace entering your body as you breathe in – you may associate this with a gold or green burst of air entering your body.


Deep breathing is not a gimmick or fluffy strategy; it’s a proven technique that psychotherapists use on a regular basis for many different ailments, and it may help you even in the most stressful of times.


2 – Take control back

We all have moments of panic or feeling completely down and out, but it’s important that during these difficult times we take back control. After a few deep breathing exercises, tell yourself that you’re in control of your situation. You now have to concentrate on business and work but you will allow yourself time to focus on other issues once you have finished your work.


This way, you’re giving yourself a “break” to completely forget about the issue while you concentrate on work. The issue will still be waiting for you when you finish so it’s really not conducive to anyone to focus on it all day – by analyzing the issue in this manner you’ll feel more in control of your emotions and better able to separate them from your business.


3 – Give yourself a break

It’s not easy to run a business and deal with personal problems at the same time. Give yourself some slack and realize that you’re only human and that you’re doing your best. If at all possible, take a short physical break from your business. Sometimes changing the scenery or a little time away is all it takes. Use this time to either concentrate on the positive aspects of your life or to simply unwind completely and not think about the business at all. It’s amazing what effect a change of pace can have, even if just for a day or two.


The reality of life is we all struggle with emotional overload from time to time and being 100% positive is not realistic. Follow the strategies listed here and do your best to stay positive and you’ll stand a better chance of keeping emotions at bay in your business.


Here’s to your Success!

Jerry D Ross


Give us your thoughts and/or suggestions. Please leave your Comment below. Feel free to contact me with questions or suggestions.