Avoid backpain by changing simple things

Backaches are no longer a problem plaguing only the elderly. An increasing number of people in their 20s and 30s suffer from it these days. Follow these simple tips for some relief.

Readjust your pillows
The way you sleep is crucial. If you are in the habit of sleeping on your back, place a pillow under the knees. If you tend to sleep on your side, place a pillow between your knees and draw your legs towards the chest. And while sleeping on your stomach, place a small pillow under your abdomen to prevent the lower back from sagging.

Caution while exercising
While lifting weights above your head, squeeze the buttock muscles. This will force your body into a position that will automatically stabilise your spine, thereby reducing the risk of lower-back injuries.

Change your posture frequently
Frequent changes in posture prevents the concentration of stress in one particular area of the spine. But remember to maintain the natural arch of your back while changing postures.

Get your vitamin D
Vitamin D deficiency increases the chance of osteoporosis. According to a recent study, 80% people suffering from backache were deficient in this vitamin. So, spend about five to 10 minutes in the sun daily.

Adjust car seat
Avoid reclining your car seat. Frequently craning your neck to look outside will end up putting strain on the lower neck. So, adjust your car seat in such a way that you can get a full view of the road ahead while your head is on the headrest.

Sit on exercise ball
Try sitting on an exercise ball/Swiss ball daily for 15 to 20 minutes. It will strengthen your coremuscles and alleviate the backache that is caused by too much sitting.

Do crunches
Ab crunches can reduce lower-back pains by almost 75%. When your ab muscles are weak, the buttock muscles and the muscles at the back of your legs have to work harder in order to keep the spine more stable.

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New Iphone app for keeping yourself fit

Exercise is difficult enough without it being complicated with complex instructions. Fitwirr is a new iPhone workout app that is designed to simplify abdominal and glute workouts with easy to follow visual instructions that only take 5-8 seconds to master. "Most apps require up to 2 minutes of learning time for every exercise learned. This is well outside even a focused adult's attention span and discourages people from exercising. A shorter learning curve means lower barrier to entry and equates a more productive workout," says Misato Alexandre, an iOS developer for Fitwirr.

The problem with many workout apps on the market is that they presume a level of expertise with gym equipment that the average woman does not possess. Fitwirr helps women spend less time on complex instruction and more time pursuing personal fitness goals with exercises that make the greatest impact. The App presents each exercise with precise visual instructions and images that integrate the movements as a series of arrows and pointers. "We want to provide instant recognition of posture and key movements with minimal assistance. Our users need a workout that is easy to follow, yet highly focused and result oriented." Alexandre said.

Fitwirr's workouts are designed to be home friendly and can be performed with bodyweight only, or with accessible home equipment such as hand weights and towels. It seeks to balance a user friendly women's fitness app with a quality workout. "Our app was made under the direction of certified fitness professionals to ensure the highest quality." Alexandre, said "We aim to be the easiest to follow workout guide that maximizes workout time and brings results to the average woman."

Fitwire Inc is a tech company formed in 2011 in New York, NY. Fitwirr App is a women's fitness app available in the iTune App Store for free download.

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