Archive for the Time Management 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.

Outsourcing 101

Outsourcing 101 - Business Success Solutions

When it comes to starting your own business, you’ll likely eventually need other people to do work for you. Instead of hiring employees, you might consider finding contractors to outsource your work to. This will not only save you money, it has a lot of other benefits as well.


When you hire your own employees, you have to pay a lot more than just their salary. Employers have to pay employee benefits like health and accident insurance, paid vacation, social security, and other additional expenses. While most of these are small costs, over time they add up to quite a bit of money out of your pocket. If you hire contractors instead of employees, they pay for their own benefits, so you don’t have to worry about the expenses. The only downside is that, because they incur these expenses themselves, they generally add these expenses into their fees.


In addition to paying for benefits for your employees, you also pay for training. Even if someone comes into your business with experience, they still don’t usually know exactly how your business works and it takes time for you to get them up to speed. If there is a new program or style you want them to use, you need to train them on it. A contractor does their own training so you don’t have to worry about it. Plus, if you don’t like the quality of work you’re getting from a contractor, you can just get a new one. When you get a new employee, you have to go through the hassle and expense of training a whole new person.


Another financial benefit to hiring contractors is that you only pay them when they work, and they only work when you have business, and therefore profits. If you lose a client or have less work to go around, you can simply stop using a contractor. If someone is your employee, you either have to pay them even though they don’t have work to do, or lay them off, which is a financial drain as well.


Contracting out work decreases your overhead costs in addition to not having to pay salaries. Keeping employees also requires you to have a place for them to work. This includes the costs of owning or renting space, computers and other equipment for them to work on, office supplies, bathrooms, and a whole slew of other things required to run an office, all of which cost you money. You can avoid all these costs when you hire out work; however, remember that contractors factor this into their charges. At the same time, you avoid these costs altogether when work is slow.


While outsourcing is a great way to save money, it has other positives. Outsourcing helps your reduce your business risk. Since you’re not obligated to hire anyone when you don’t have business, you can procect yourself in case of hard times. It’s easy to lean down your business and survive until work picks up again. Outsourcing also adds a degree of flexibility to your business. If you decide to head in a different direction with your work, you can simply hire new contractors instead of retraining employees. This lets you be adaptable and makes you much more likely to survive and turn a profit.


Outsourcing can be a great way to expand your workforce without breaking the bank.


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.