Exercises for back care – staying motivated II

//Exercises for back care – staying motivated II

Exercises for back care – staying motivated II

A few days ago I started a post on exercises for back care – staying motivated to create a back care plan that you will stick to in an effort to overcome chronic back pain. Today I wanted to outline the motivation plan that you can use to help you stay motivated. This is also great for anyone who wants to stick to a weight loss or fitness plan.

Take four sheets of blank A4 paper, and in big bold letters write the following:

Sheet 1
How you feel when your back pain is at its worst e.g. agony, frustrated, afraid, angry, useless. Now write down as many times (dates) that you can remember feeling like this as you can, particularly including the most recent time.

Sheet 2
Every day things you can’t do when your back is at its worst e.g. walk, put on socks, do your job, climb stairs, get out of a chair, stand, bend, lift, turn in bed.

Sheet 3
The things you would love to be able to do again, and would do if your back wasn’t sore. A specific activity or event you would like to enjoy – be realistic for this one. If you have suffered back pain for more than a year, perhaps give yourself a date one year from now by which you would like to have achieved this goal.

Sheet 4
Write down your intention to find out which exercises for back care and other bits of advice on this blog are most necessary for you to get better, and to act on them. Write down what this advice is on sheet four and write down your commitment to this.

Now write in your diary a time when you will look at these four sheets of paper every two days for the next month, then every two weeks for the following six months, and then every month thereafter. If you combine this strategy to help you overcome back pain with the advice and exercises given here you are giving yourself the best possible chance of being a lot better a year from now – and isn’t that why you’re reading this.

Remember you can use this for weight loss AND fitness too:

Take four sheets of blank A4 paper, and in big bold letters write the following:

Weight loss & Fitness Sheet 1
How you feel about being over weight and struggling with ill health e.g. unhappy, unfit, tired, frustrated, afraid, angry, unwell. Now write down as many times (dates) that you can remember feeling like this as you can, particularly including the most recent time.

Weight loss & Fitness Sheet 2
Every day things you can’t do because you are overweight and/or unfit e.g. climb stairs, get out of a chair, stand, bend, lift, buy nice clothes, feel comfortable in the clothes you own.

Weight loss & Fitness Sheet 3
The things you would love to be able to do again, and would do if you lose weight and get fit. A specific activity or event you would like to enjoy – be realistic for this one. If you have been over weight and unfit for more than a year, perhaps give yourself a date one year from now by which you would like to have achieved this goal.

Weight loss & Fitness Sheet 4
Write down your intention to find out which weight loss and fitness bits of advice on this blog are most necessary for you to get better, and to act on them. Write down what this advice is on sheet four and write down your commitment to this.

If you need help to work out a nutrition plan and/or fitness regime remember the active-x team can help. Call us on 0131 221 1415

By |2018-11-04T11:33:27+00:00January 19th, 2011|Uncategorized|0 Comments

About the Author:

Clinic Director and Osteopath. Gavin graduated as a Gold Medallist in 1991 and is now a Vice Patron of the British School of Osteopathy. Co-author of “The Back Book” with Gavin Hastings OBE in 1996, he has an MSc in The Clinical Management of Pain from the University of Edinburgh, and is currently working on a new book. He's passionate about helping to move people as far from illness and pain as possible, and in January 2015 set himself the target of helping a million people get a better back.

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