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Sometimes back pain can be relieved by strengthening core muscles (back included). I recommend a two exercises that will take less than 5 minutes per day to complete: "Stiff Leg Dead lifts" and "Plank". These exercises will target your core. As far as sets/reps/weight, you may receive many and varied opinions. What's most important though is that you don't ...


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Laura, I saw that you mentioned sleeping on your side with a pillow. That is a great start. Whatever you do, never ever sleep on your front. It puts a tremendous amount of stress on your discs. In terms of exercises. I would start performing bird dogs, front and side planks. They are your best bet. I have videos of all of them on my website. Go to my ...


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Consistency is the key with sleep. Shoot for 8 hours a night, give or take an hour and make a point of going to bed and waking up at similar times each day. If you can squeeze in a 30-60 mins nap during the day it is a bonus. I make a point of keeping my eyes out of the light (eg. television, computer screen) a good hour or two before I go to bed. Light ...


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An optimized sleep schedule is one which is a) the right length and b) starts and ends at the same time every day. Following is an explanation of both requirements and why they are important. Having a sleep schedule which is the right length Your sleep cycle can be roughly broken down into two parts, deep sleep and REM (rapid eye movement). It is during ...


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By default, get as much as you need. A good reference is the website The Brain from Top to Bottom by the McGill University in Canada. From that link: The average adult human sleeps 7 to 8 hours per night. But about 10% of the adult population needs much more sleep at night –9 or even 10 hours–to feel wide awake during the day. At the other end of the ...



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